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Sent: Wednesday, November 29, 2006 5:03 PM
Subject: Incline Club News V11 LR #2
Good afternoon, ICers!
Wow, What a Start!
More than 100 ICers showed up for the first run of the season! Check out the group photo: http://www.inclineclub.com/photos/2006-11-26_lg.jpg
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The Great Cookie Caper and a New Idea
Matt Carpenter writes: OK, I don’t know about you, but I was SERIOUSLY thinking about diving into the cookies that Karen had brought for us when I finished the run Sunday. The thought of home-made cookies got me back to the park. But NO! Someone not only stole the cookies, but the cookie tin as well:-( The one she had been using for several years and that her kids had helped her make. I just can’t imagine who would find open food and take it not knowing where it came from but we can only hope they needed it more than we did.
At any rate, that got me thinking about trying something a little different this year. On the 1st Sunday of each month let’s have a “mini feedbag” after our run. The club will be divided up alphabetically into 4 groups. On the 1st Sunday of each month we will rotate who brings some goodies. Since there are 8 months in our season this means we will all only have to bring goodies 2 times:-) This week, the 1st Sunday of December, if your first name starts with an “A” through “E” please bring enough food and drink for you and 3 other people. By food, I mean if you like a banana and a Gatorade after your run then bring 4 bananas and 4 Gatorades. If you like 5 cookies then bring a bag — etc. Anything goes! We can stick the food in the back of a car and have at it after the run:-)
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“R” Reports are Back!
Some from last season, some from this season. I love to read these; I always learn something. If you want a refresher on the “R” rules or to find the “R” Report Form, go here: http://www.inclineclub.com/rreports.htm
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Train hard and train smart,
Connilee
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NEXT RUN:
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Sunday, Dec. 3, 8:00am — Memorial Park
Head out the Ute Pass Trail until it intersects Longs Ranch Road. Take TWO lefts and head UP Longs Ranch Road. Try to smile when you hit Poppa Bear Hill;-) Connect back into the Barr Trail at No Name Creek and run back down to Memorial Park. Take the J Pipe trail before the top of LRR for a shorter run.
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THIS WEEK’S QUOTE:
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“It is not so much what is ahead of us or behind us, but what is inside us that counts” — from Steven Covey’s book The 7 Habits of Highly Effective People
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ICers WRITE:
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Moving time!
Matt Carpenter writes: If you have a spare couple of hours on Saturday, December 2nd, starting at 10am, it would be awesome if you could drop by the old Triple Crown of Running office and help move stuff to the new office in Manitou Springs:-) If enough people come we should be able to pull it off in one combined trip — especially if you have a truck. If you only have a car that’s fine as you can still help carry stuff to the trucks. Remember, the current office is at 4209 Centennial Blvd (corner of Centennial and W. Garden of the Gods road), in the In Motion Physical Therapy building, next to Ace Hardware.
VO2Max Testing at UCCS
Andy Dimmen writes: The human performance lab at UCCS is now offering VO2 max and lactate threshold testing. The cost is $75 for individuals and $50 each for groups of 2. The results of these tests will help you to train smarter and not just harder. It is a great opportunity to get testing usually reserved for elite athletes at a fraction of the cost offered by most labs. All proceeds will go towards funding future research into performance at altitude. Call 719-262-3938 or email(email removed to prevent spam) for more information. I look forward to hearing from you.
Christmas Party at Colorado Running Company
John O’Neill writes: Incline Club Members are invited to the CRC Party on Thursday December 7 from 6pm-9pm. Join us for a run or walk, food, drink and music.
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IC BIRTHDAYS: 11/29/2006 — 12/5/2006
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Alan Ley:
http://www.inclineclub.com/show.asp?name=Alan%20Ley
Barry Smith:
http://www.inclineclub.com/show.asp?name=Barry%20Smith
Dominic Prince:
http://www.inclineclub.com/show.asp?name=Dominic%20Prince
Ellen Fisher:
http://www.inclineclub.com/show.asp?name=Ellen%20Fisher
Jason Shibata:
http://www.inclineclub.com/show.asp?name=Jason%20Shibata
Kevin Waters:
http://www.inclineclub.com/show.asp?name=Kevin%20Waters
Lauren Johnson:
http://www.inclineclub.com/show.asp?name=Lauren%20Johnson
Marcus Corbett:
http://www.inclineclub.com/show.asp?name=Marcus%20Corbett
Micky Sederburg:
http://www.inclineclub.com/show.asp?name=Micky%20Sederburg
Robert Crawford:
http://www.inclineclub.com/show.asp?name=Robert%20Crawford
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NEW IC MEMBERS: 11/22/2006 — 11/28/2006
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Angela Cassidy:
http://www.inclineclub.com/show.asp?name=Angela%20Cassidy
Caitlin Bradley:
http://www.inclineclub.com/show.asp?name=Caitlin%20Bradley
John Garner:
http://www.inclineclub.com/show.asp?name=John%20Garner
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UPDATED ABOUT ME PAGES: 11/22/2006 — 11/28/2006
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Andy Dimmen:
http://www.inclineclub.com/show.asp?name=Andy%20Dimmen
Barry Oelrich:
http://www.inclineclub.com/show.asp?name=Barry%20Oelrich
Brenda Cowell:
http://www.inclineclub.com/show.asp?name=Brenda%20Cowell
Christa Lloyd:
http://www.inclineclub.com/show.asp?name=Christa%20Lloyd
Debbi Meyer:
http://www.inclineclub.com/show.asp?name=Debbi%20Meyer
Eric Peterson:
http://www.inclineclub.com/show.asp?name=Eric%20Peterson
Gahlen Crawford:
http://www.inclineclub.com/show.asp?name=Gahlen%20Crawford
Joe Cowell:
http://www.inclineclub.com/show.asp?name=Joe%20Cowell
Ken Holmes:
http://www.inclineclub.com/show.asp?name=Ken%20Holmes
Margaret L Cox:
http://www.inclineclub.com/show.asp?name=Margaret%20L%20Cox
Mary Jo Campbell:
http://www.inclineclub.com/show.asp?name=Mary%20Jo%20Campbell
Michael Puig:
http://www.inclineclub.com/show.asp?name=Michael%20Puig
Sarah Murphy case:
http://www.inclineclub.com/show.asp?name=Sarah%20Murphy%20case
Steve Bremner:
http://www.inclineclub.com/show.asp?name=Steve%20Bremner
Vicki Martin:
http://www.inclineclub.com/show.asp?name=Vicki%20Martin
William Keller:
http://www.inclineclub.com/show.asp?name=William%20Keller
Zane Whobrey:
http://www.inclineclub.com/show.asp?name=Zane%20Whobrey
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“R” REPORTS:
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(Last Season)
Barr Trail Mountain Race
Ryan Kohler reports:
Distance: 12 miles
Goal: 2:30:00
Results: 2:20:11
Website: http://www.runpikespeak.com
General Summary:
Great race! The weather was perfect and everything went well. The volunteers
made the event!
Things Done Right:
Paced myself up Ruxton and up to the top of the W’s.
Things Done Wrong:
Nothing this time around.
***
Pikes Peak Marathon — Manitou Springs, CO — August 20, 2006
Angela Cassidy reports:
Distance: 26.2
Goal: 8 hours
Results: 9:19
General Summary:
At first, I swore “Never Again.” Now, it’s “I gotta do better than a barely finish!” I had a sub 5 ascent pace going up to A Frame (which is great in my book!) and then crashed (see #1 of things gone wrong). Arrived at summit 6 min after my 2005 hail+ice filled Ascent. I was pretty discouraged. At summit, I got an eval by the nurse for a shin spint issue, ate my peach, barfed my peach, and was told I was good for going down. The descent, I was pretty happy for the first 2 miles. After that, well, it got rough again. On the rare uphills during the descent, I was just plain happy just to take a break on the excruciating toe pounding.
Things Done Right:
-For downhill, I wore rollerblade wristguards. They saved me on several flying leaps.
-Didn’t do the Double.
-Had a confidence building training day up/down Mt. Whitney as my last long outing prior to taper.
Things Done Wrong:
-Didn’t top off my Camelbak at Barr Camp and got into a hydration deficit that
affected me above A Frame. Super dummy move.
-Should have used a Camelbak that is both light AND has a belly belt.
-I thought my Salomon GCS Comp trail shoes were adequately broken in. The old
pair (same model) did great on Mt. Whitney. The terrible blisters and unending
pain from A-Frame down tell me otherwise.
-Had a hard time staying focused on the technical portions of the downhill,so I
spent a lot of time in the dirt.
-If you meet me, ask about the one snag that I’m not quite ready to write about.
I should be ready to talk about it by then.
Comments on Calculator:
A friend suggested to tape it to the inside of my bib. Great idea! It was
spot-on until I hit the wall after A Frame.
Any Other Stuff:
Gotta do this one again, if only to be right with myself. Thank you to the volunteers for your unending cheering and support. That encouragement is just so needed when things are getting tough. Huge thanks to my brother, John, who blew his race to stay with me the whole way. Without him, I don’t know if I would have even finished. I found I really like Mike N Ike.
***
Pikes Peak Marathon — August 20, 2006
David Hatfield reports:
Distance: 26.3
Goal: 6:55
Results: 7:28 or so
General Summary:
Began cramping by mile 3 due to kidney stones. You can imagine how it went
;)
Things Done Right:
I didn’t fall. I shared my fuel. I didn’t quit.
Things Done Wrong:
Honestly pretty proud of my performance if I ignore the time. I don’t think
I ran a tougher race or performed with as much pain since high school.
Any Other Stuff:
This is the best course I have ever run. Unbelievably beautiful and
peaceful. The volunteers are tremendous and truly deserve some credit.
***
Royal Victoria Marathon — Victoria, BC, Canada — 10/08/2006
Margaret L Cox reports:
Distance: 26.2 miles
Goal: To better my Houston/2006 Marathon time.
Results: I finished an hour better than Houston/2006
Website: http://www.royalvictoriamarathon.com
General Summary:
This is a beautiful course over rolling terrain, through downtown Victoria, along the southern coastline of Vancouver Island and through several charming neighborhoods and among old estates. Start was an hour before sunrise for slow-pokes like me; it was cool and misty until the end of the race when the sun came out.
Things Done Right:
Having trained for two marathons, each time using the schedule in “4 Months to a 4 Hour Marathon,” by Dave Kuehls. I was much stronger than for the first. Took the bus-tour of the course the day before the race, wore my trusty windbreaker with underarm zippers, used my heartrate monitor to keep me from going too fast and burning out. I refueled and rehydrated well on the course...no wall. I look forward to my next marathon.
Things Done Wrong:
I had not done enough weight training. I wore tights under my shorts and they stuck tightly to my wet legs, making for struggles at pitstops.
Any Other Stuff:
This is a mostly local race but the organizers want to expand it. As Coloradans we were about the most exotic entries there and there were a fair number from Washington state. Finishers were Marathon:1863, Half:4027, 8K:1582. Running this race is a good excuse to be in beautiful British Columbia, as stated on the license plates.
***
1st Annual OBX Marathon — Outer Banks, NC — November 12, 2006
Craig Hafer reports:
Distance: 26.2 miles
Goal: 3:25
Results: 3:19
Website: http://www.obxmarathon.org/
General Summary:
NC was the best race of my life as far as percentage placement AND second ½ half of a marathon. I thought I was a little fast on the first three miles (7:40, 15:00 for two and three) and so I backed off and was just patient until mile 12. We got into a wooded area with a double track trail. I felt great and passed people on the uphill and then more on the downhill. It started to sprinkle at mile 12. I was re-energized at about mile 14 when I heard Van Halen “Jump” at a medical station. I just took off after that. Even mile 17 to 20 into a driving rain, I continued to pass. After going over the long bridge to the mainland and only real hill (passing uphill and downhill), they told me I was at mile 23. I was at 2:52, did the math and decided I could set a new
PR (< 3:16). So I picked it up again. Unfortunately it must have been closer to 4m from the finish, so I did not PR, but I did have a great run and a negative split by 5 minutes!
Things Done Right:
I trained well for this race. My long 21 mile runs were fast. My base mileage was just where it needed to be. I stayed properly hydrated and fueled during the race. I tried to minimize aid station time. I made an effort to not go out too fast.
Things Done Wrong:
I had a chicken Quiznos sandwich for dinner two nights before the race. On that day our plane was delayed and eventually canceled and so this was the best option for airport food at the COS airport.
Comments on Calculator:
Timing notes from the OBX race committee.
Congratulations Craig Hafer on finishing the 1st Annual OBX Marathon on November 12, 2006. For your records, the weather was Overcast w/showers, 64 degrees F, 88% Humidity, SE wind 7 mph. There were 102 finishers in the Male 50 to 54 age group and 1494 finishers in the Marathon Division. Your overall finish place was 58, your age group finish place was 5 and your gender finish place was 51. Your time was 3:19:30.95 giving you an overall pace of 7:37 per mile. Your Half
split time was 1:42:04.40, Giving you a pace of 7:47 per mile, Overall place 150, Gender place 134. Your 20 Mile split time was 2:33:51.50, Giving you a pace of 7:30 per mile, Overall place 84, Gender place 76. Your Finish split time was 3:19:30.95, Giving you a pace of 7:22 per mile, Overall place 58, Gender place 51
Any Other Stuff:
The course was at sea level and quite flat. There was a very nice section early in the race through the woods. The course went through the Wright Brother’s Museum at Kill Devil Hills.
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WWW POSTS:
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11/26/06 Sun: And just like that the 11th season of the Incline Club is underway. 112 signed in (of which 101 made the group photo) for a run out UPT and then over and around Waldo Canyon. No one could complain about the weather because it was downright balmy for the last week of November. However, many complained that someone had the audacity to steal the cookie tin and all of the cookies that were in it:-(.
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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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