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Sent: Wednesday, July 05, 2006 1:39 PM
Subject: Incline Club News V10 TH #14 LR #33
Good afternoon ICERS!
It’s July! The Peak is next month! Hard to believe, isn’t it? Keep up the great racing and training, and good luck to ICers running the Summer Round Up this weekend!
***
Race Reports
Several more race reports this week! Y’all are cranking out there! Be
sure to read and find out who submitted a belated race report for her
second place win at Steamboat. Another ICer was reminded the hard way on
race day to ‘never try anything on race day that you haven’t tried in
training’ — she still came out smiling. And several ICers ran the
Leadville Marathon, with one ICer taking the win, but I bet you’ll guess
who before you even get to the race reports.
***
The “*” Boards
Matt writes:
With people starting at different times and different locations it
becomes very hard to keep the * boards up to date. If you don’t get signed
in on the runs please send an e-mail as soon as possible.
***
Sunday Options
Also from Matt: Speaking of options, several have asked which run they
should be doing on Sunday since there are now three options. That really
depends on where you are in your training and where you are in your
altitude acclimation.
One strategy to use is to run an even effort from the start at the bottom to the finish at the top. Go strictly by effort and ignore all your times. Indeed, in order for this to work you need to run fairly easy so you don’t end up slowing just because you went too hard — again even effort is the key — not your time. Then, if you have even or negative splits for the top half (using Barr Camp as the “halfway” point) you will know that your altitude running is in line with endurance. This will probably happen for very few but if it happens to you then you can continue to do bottom to the top runs.
On the other hand, if your top time is way slower than your bottom time (again even though you ran an even effort) you should switch to either the Elk Park run or the top for a 3-2-1 run so you can “catch up” on the top half where you have a lot more to gain in the time we have left.
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Join us tomorrow evening, 5:45 for a 30 minutes tempo run up Barr Trail!
Details below.
And on Sunday, whichever option or race that best suits your training needs.
***
Train hard and train smart!
Connilee
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NEXT RUNS:
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Thursday, July 6, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do a 30 minute
tempo run up the Barr Trail. Run easy back down the Barr Trail do 8 Hydro
Street hill repeats.
Sunday, July 9 — MULTIPLE OPTIONS
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THIS WEEK’S QUOTE:
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Every day you may make progress. Every step may be fruitful. Yet there
will stretch out before you an ever-lengthening, ever-ascending,
ever-improving path. You know you will never get to the end of the
journey. But this, so far from discouraging, only adds to the joy and
glory of the climb.” ~Sir Winston Churchill
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ICers WRITE:
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Burning Question Dr. Rocket
Spacepointmango writes:
Dear Dr. Rocket
If I am traveling the speed of light in my Toyota
Tacoma and I turn on the headlights, does anything
happen?
Thanx
Spacepointmango
***
“R” Reports Trivia Answers
Matt Carpenter writes:
My attempt at answering Connilee’s trivia questions:
1) John Cassidy saw the two Moose while running Bighorn
2) Tony Krupicka won the Estes Park Marathon (Do I get bonus points if I
read that he also just won the Leadville Marathon as well? OK, I cheated
and already saw his race report that should be in this newsletter;-)
3) Cereta Grimes ran under an “assumed alias” so now I am wondering if we
should erase her “R” and just assume it is there?
***
Van Drivers Needed for the Pikes Peak Ascent
Dave Sorenson writes:
About a half dozen van drivers are still needed for the Pikes Peak Ascent.
These are the guys and gals who drive the 15-passenger vans up and down
(over and over again) the Pikes Peak Highway on Ascent day, which is
Saturday, August 19th. The time commitment is a couple of hours on
Wednesday evening of race week to attend a drivers meeting, and then about
12 hours on Saturday, August 19th.
You must be 25 or older, have a decent driving record, and not have any
qualms driving a large van up and down the Pikes Peak Highway.
If you are interested in helping with this, please contact Jim Jost, the
race’s transportation director, at (e-mail removed to prevent spam).
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IC BIRTHDAYS: 7/5/2006 — 7/11/2006
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Akihiko Ohnaka:
http://www.inclineclub.com/show.asp?name=Akihiko%20Ohnaka
Andy Cullan:
http://www.inclineclub.com/show.asp?name=Andy%20Cullan
Carrie Haag:
http://www.inclineclub.com/show.asp?name=Carrie%20Haag
Darrell Weaver:
http://www.inclineclub.com/show.asp?name=Darrell%20Weaver
Karl Schaller:
http://www.inclineclub.com/show.asp?name=Karl%20Schaller
Kyla Carpenter:
http://www.inclineclub.com/show.asp?name=Kyla%20Carpenter
Len DeMoss:
http://www.inclineclub.com/show.asp?name=Len%20DeMoss
Mr M:
http://www.inclineclub.com/show.asp?name=Mr%20M
Renee Abeyta:
http://www.inclineclub.com/show.asp?name=Renee%20Abeyta
Richard Curtis:
http://www.inclineclub.com/show.asp?name=Richard%20Curtis
Susan Broz:
http://www.inclineclub.com/show.asp?name=Susan%20Broz
Susan Thornton:
http://www.inclineclub.com/show.asp?name=Susan%20Thornton
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NEW IC MEMBERS: 6/28/2006 — 7/4/2006
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Bill Walz:
http://www.inclineclub.com/show.asp?name=Bill%20Walz
Phyllis Meyer:
http://www.inclineclub.com/show.asp?name=Phyllis%20Meyer
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UPDATED ABOUT ME PAGES: 6/28/2006 — 7/4/2006
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Kasey Robbert:
http://www.inclineclub.com/show.asp?name=Kasey%20Robbert
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“R” REPORTS:
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Leadville Trail 100 Marathon
Bob Mischler reports:
Date : Saturday, July 1, 2006
Distance: 26.2 miles
Goal: 6:00
Results: 6:01:35
Website: http://www.leadvilletrail100.com
General Information: Challenging run to Mosquito Pass and back, with some
fun around Owl Mountain. Terrific views. Out and back these days, unlike
the old “Mosquito Marathon.” Old Mosquito Marathon was a little different
every year, with something unusual thrown in.
Things Done Right: Rested up a little. Drove to Leadville Friday
afternoon. Enjoyed dinner at Zichitelli’s or something like that. Seems
like the restaurants are different every year.
Things Done Wrong: Nothing.
***
Leadville Trail Marathon
Charles Scheibe reports:
Location: Leadville, CO
Date: July 1, 2006
Distance: 26.2 miles
Goal: sub 6:30
Results: 6:18:16
Website: http://www.leadvilletrail100.com
General Information: Trail marathon, out and back from downtown Leadville
to Mosquito Pass.
Things Done Right: Didn’t give up when cramps halted my descent from the
pass; didn’t linger at the aid stations — thanks Matt!
Things Done Wrong: Didn’t properly hydrate early in the race ... probably
because of the cooler temperatures and the distance between aid stations
compared with recent road marathons run.
Other Stuff: Well-orchestrated race with beautiful scenery; highly
recommended!
***
Steamboat Springs Marathon
Kerry Page reports:
Location: Steamboat Springs, Co
Date: June 4, 2006
Distance: 26.2
Goal: 3:30 and to finish in the top 10 women
Results: 3:31 and 2nd place female
General Information: This course is all on a paved road running into
downtown Steamboat Springs. It is very scenic and has a few hills, but
the course is mostly downhill. It has a nice small town feel and is not
overly crowded. They bus you out to the start and they have plenty of
porta-potties with little or no lines. BYOB (bring your own breakfast)
because there is a little wait, about 45 min to an hour before the start.
The start was cool but clear, and the
finish was pretty hot in the upper 70’s to low 80’s.
Things Done Right: Besides taking good vitamins and eating much more
healthy, I used a 12 week training program that I pulled off of Runner’s
World web site that went by a % of your max miles per week (my max is 50
miles a week-I’m a wimp). I liked it because it was very flexible and
just required that you do 2 hard workouts-the long run and the speed- and
then you could put in the rest of the miles any way you want. My long
runs included a buildup to 20, 23, and back to 18 miles and a 2 week
taper. I ate, hydrated, and slept really well the day
before the race. I didn’t put any pressure on myself as far as goals-
until mile 13; then I decided what I wanted to shoot for. I totally
enjoyed the views. I went out very consistent and conservative despite
the down hills. Most of my mile splits throughout the entire marathon were
7:45-8:00. My half marathon split was 1 hour 42 min.
Things Done Wrong: I didn’t do any speedwork on the track. My training
program had me doing “speed” workouts in longer distances- more like
tempo runs. So I attempted to do them on the easy trails like Monument
Valley, but it never failed that I would run into someone I know and I’d
stop to talk, or one weekend I got caught in a “walk” for something or
another and got crowded off the trail. I don’t think I really ever did a
speed/tempo workout at 100% effort. My biggest mistake by far was not
having a pint of Haagan Daas Mint Chocolate Chip ice cream in the freezer
when I got back home.
***
Spring Creek Memorial
Adam Feerst reports:
Location: Steamboat Springs
Date: 7/1/06
Distance: ~9.5mi
Goal: NA
Results: 1:11:36, 6th place
Website: http://runningseries.com/
General Information: The race climbs 1,500’, up a narrow, overgrown
trail, along a dirt road for a little over a mile, then descends down a
wide trail, with fairly good footing. The RD is a friend. I went up to
help out at the race (set-up, finish line, etc.).
Things Done Right: Ran a steady effort. Focused on new, downhill
technique. Not the least bit sore after the race.
Things Done Wrong: Directed two races the week before. I felt pretty
tired. I was in 5th, and within sight of (~1:15 back) of 3rd on the upper
road. I am a good downhill runner. I should have easily made up that
distance. Not only didn’t I, but I got passed, and then run away from on
the descent.
Other Stuff: I had a bad race the week before a good race at GoG.
Hopefully the same thing will happen at the Summer Roundup.
***
Leadville Marathon
Lori Hawkins reports:
Location: Leadville, CO
Date: 7/1/06
Distance: 26.2 mi
Goal: 7:00
Results: 7:13 or so
Website: http://www.leadvilletrail100.com
General Information: Tough course, rocky, net altitude gain up to
Mosquito Pass (where my husband proposed 13 years ago) is 3,000’ starting
at 10,162’. Good weather, thunderstorms held off til afternoon. Good
snacks, but no gels. My first marathon with this older body (only other
one was 25 years ago) but even with 6
miles left, I felt remarkably well. I ended up walking most of the
uphills after the first few miles, but downhills made me feel like a new
person.
Things Done Right: Trained with IC, trained on trails and hills, learned
what to bring on practice runs. Ran solo and with friends, and did some
altitude training the month before. Tapered, and got a massage the last
week to smooth the kinks out. Warmed up well, so the Achilles tendon
didn’t bother me. Able to run most of the way after the last aid station
(except that little nasty uphill section),
finishing strong!
Things Done Wrong: NEVER try new things during a race. I bought a new
fanny water bottle, and the thing bounced every step I ran. No gels,
which I trained with. I brought a few, supplemented with PowerAde, which I
did not train with, and whether it was the P.A. or the pack, I developed a
bad side stitch whenever I ran in the 2nd 1/2.
Other Stuff: I am so proud that I am not walking down stairs backwards
today! Legs are tired but not sore, and I am looking forward to another
race at this distance.
***
Leadville Trail Marathon
Anton Krupicka reports:
Location: Leadville, CO
Date: July 1, 2006
Distance: 26.2 miles
Goal: win, break course record
Results: won
Website: http://www.leadvilletrail100.com
General Information: We started off easy running uphill out of Leadville
and onto the mining roads. I tucked in with Paul Koch (my former
assistant XC coach and the men’s marathon champ the past two years)
because I figured he knew what he was doing. After the half-marathoners
split off it was some guy with a bunch of tatoos a ways out front, some
other dude who sucked on the uphills, and me and Koch. Koch and I kept a
steady pace through the initial steep sections to the
first aid station. After that we started circumnavigating Ball (Bald?)
Mountain and had the first real downhill where I realized I’d be able to
outdistance Koch on the real downhills in the race. Climbing up the
backside of Ball Mountain, Koch and I caught Tatoo Man, but Koch then
dropped a couple of his gels and had to stop to pick them up. I just
stayed behind the tatooed fella because he seemed to be running a suitable
pace and I was pretty sure Koch was going to catch back up with us any
time. Well, we descended down into the mines, started the climb up
Mosquito Pass and got quite a ways up it before Koch finally caught us.
He immediately put a small gap on us but I never really felt like I lost
contact. I dropped Tatoo Man maybe 5 minutes from the top and Koch was
coming out of the summit aid station just as I was coming in--he had less
than a minute on me. I immediately began flying back down the pass mostly
trying not to fall or crash into anyone, passed Koch well before the aid
station at the bottom and then just tried to keep running strong. The
rest of the race was a matter of just trying to survive on the significant
amount of uphill that existed on the “downhill” half of the course. I
couldn’t believe how slowly I felt I was running some of the uphill
sections, but it must’ve been enough because I ended up finishing over 9
minutes ahead of Paul. I left the last aid station (3.9 miles to go) in
3:18 and knew that I’d have to really fly to get the course record, alas,
I had apparently lost too much time on some of the uphills and ended up
less than two minutes off of Paul DeWitt’s record with a final time of
3:41:04.
Things Done Right: Lots of daily long trail runs in my training. My
climbing is definitely improving as I expected Paul to put 5-10 minutes
into me on the climb up to Mosquito Pass. As it was, it was less than a
minute. Wearing racing flats even though the course was rocky as hell. I
always train in racing flats for all of my running, so it was the natural
choice even though people were really surprised.
Things Done Wrong: I need more sustained steep uphills in my training,
such as more runs up El Diablo (the 666 trail to Jones Park). I really
need to look into using energy gels and gatorade in my training runs so
that I can use them in long races such as this. I think I would’ve felt a
lot better the second half of the race and maybe gotten the course record
if I would’ve been confident enough to ingest some calories during the
race (I only took water). I guess right now I’m just afraid it will upset
my stomach, but not taking in any fuel in a race of this length is
obviously just a huge disadvantage.
Other Stuff: This course might be a, overall, tougher than Pikes Peak
just because of the extensive uphill sections on the way back “down” the
mountain. Leadville seems like a really cool town (great trails,
mountains, etc.) but the mosquitoes really suck. Even so, camping/sleeping
without a tent the night before was fine.
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Non — “R” REPORTS:
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Red, White & Blue 5K race
Richard Hedlind reports:
Location: Villa Park, CA
Date: 7/1/06
Distance: 5K
Goal: <20
Results: 20.10
Website: http://www.villapark.org/rwbraceform2006.pdf
General Information: I found this local neighborhood 5K race in Villa Park
East of Los Angeles. I was staying in Manhattan Beach for a wedding. The
race course started and ended at a High School track and went through the
streets of the neighborhood. One small hill and otherwise flat. It was a
warm morning and relatively humid. About 200 people showed up for the
race.
Things Done Right: Warmed up with almost a mile of running before race
start. Brought my own little water bottle along for the course.
Things Done Wrong: Did go out a little bit too fast which caused me to
slow down later in the race. Did not sleep enough the night before and ate
a lot as well.
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RACE CALENDAR:
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Current version of the Incline Club calendar
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WWW POSTS:
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7/2/2006 Sun: 48 ICers got signed in although with three different
starting locations (bottom, middle and top) there is no telling how many
were on the mountain. It was a perfect day weather wise and we could see
for miles and miles:-)
6/29/2006 Thur: 45 ICers did 30 minutes of 1 minute hard, 1 minute easy today. Another 6 Hydros ended the day.
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NEWSLETTER SUBMISSIONS:
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Additions to Incline Club News from IC members are welcome and encouraged.
Submit a Newsletter Item at:
http://www.inclineclub.com/newsletter.htm
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WEBSITES:
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Training for the Ascent and Marathon on Pikes Peak
http://www.skyrunner.com/guide/
Barr Trail Mountain Race
http://www.runpikespeak.com
presented by Pikes Peak National Bank
Incline Club
http://www.inclineclub.com
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ACCOUNT SETTINGS:
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