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Sent: Wednesday, January 31, 2007 3:54 PM
Subject: Incline Club News V11 LR#11
Howdy, ICers!
Pikes Peak Ascent and Marathon News
The Pikes Peak Ascent and Marathon website has been redesigned! And even more exciting than the face-lift is the fact that the races will now offer 30k in prize money, starting with this year’s events! New website, but the same URL you are used to: http://www.pikespeakmarathon.org
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Why Did You Join a Trail Running Group?
Rocky Mountain Sports wants to know, why did you join a trail running group? See the post on the IC message board at: http://www.inclineclub.com/boarddetail.asp?Id=1039 Even if you don’t post or respond, this is a good chance to think about it and rediscover why you are a trail runner in a trail running group!
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Correction on New Watershed Policy
A posting last week announced an outdated date for the meeting on the new Pikes Peak watershed policy. The new date is February 6 and more information can be found at:
http://www.csu.org/about/projects/watershed/
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Train hard and train smart,
Connilee
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NEXT RUN:
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Sunday, Feb 4, 8:00am — Memorial Park
(To avoid the snow again) Head out El Paso and into the GOG. Run up Rampart Range Road to just past the antenna or further. Head down Williams Canyon one mile and take the right up to Waldo and head back to the park via UPT. 2.5-4 hours. Shorter option — go all the way down Williams. See maps: http://www.inclineclub.com/maps.htm
Sunday, Feb 11, 8:00am — Memorial Park
If snow is better (otherwise Rampart Range Road again...) Waldo/LRR double! Run the UPT and then head over and do Waldo Canyon — clockwise. Next, head up LRR and return via the Barr Trail. 3-4 hours, if it would be longer skip Waldo. See maps: http://www.inclineclub.com/maps.htm
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THIS WEEK’S QUOTE:
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“The thing always happens that you really believe in; and the belief in a thing makes it happen” — Frank Lloyd Wright
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ICers WRITE:
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Happy Birthday to Glen, an IC Inspiration
JACK RAMSEY writes: Happy Birthday GLEN ASH! You are an inspiration to all of us and a threat to others in your new age group of 70! Hope I am still able to run as well as you when I attain that young age! Jack Ramsey
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IC BIRTHDAYS: 1/31/2007 — 2/6/2007
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Adabelle Wright:
http://www.inclineclub.com/show.asp?name=Adabelle%20Wright
Cam Rollosson:
http://www.inclineclub.com/show.asp?name=Cam%20Rollosson
Carrie Erickson:
http://www.inclineclub.com/show.asp?name=Carrie%20Erickson
Cereta Grimes:
http://www.inclineclub.com/show.asp?name=Cereta%20Grimes
Cheryl Laslo:
http://www.inclineclub.com/show.asp?name=Cheryl%20Laslo
Holli Harper:
http://www.inclineclub.com/show.asp?name=Holli%20Harper
Joy Grindeland:
http://www.inclineclub.com/show.asp?name=Joy%20Grindeland
Keith Lonnquist:
http://www.inclineclub.com/show.asp?name=Keith%20Lonnquist
Rob Jackson:
http://www.inclineclub.com/show.asp?name=Rob%20Jackson
Robert Ronas:
http://www.inclineclub.com/show.asp?name=Robert%20Ronas
Roger Sajak:
http://www.inclineclub.com/show.asp?name=Roger%20Sajak
Teresa Taylor:
http://www.inclineclub.com/show.asp?name=Teresa%20Taylor
Wesley Wright:
http://www.inclineclub.com/show.asp?name=Wesley%20Wright
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NEW IC MEMBERS: 1/24/2007 — 1/30/2007
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Bradley Holbrook:
http://www.inclineclub.com/show.asp?name=Bradley%20Holbrook
Christopher Crema:
http://www.inclineclub.com/show.asp?name=Christopher%20Crema
Dave Steigerwald:
http://www.inclineclub.com/show.asp?name=Dave%20Steigerwald
Frank Donaldson:
http://www.inclineclub.com/show.asp?name=Frank%20Donaldson
James Cox:
http://www.inclineclub.com/show.asp?name=James%20Cox
ML Woolen:
http://www.inclineclub.com/show.asp?name=ML%20Woolen
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UPDATED ABOUT ME PAGES: 1/24/2007 — 1/30/2007
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Al Garcia:
http://www.inclineclub.com/show.asp?name=Al%20Garcia
Alyssa Sherman:
http://www.inclineclub.com/show.asp?name=Alyssa%20Sherman
Barrett Cooper:
http://www.inclineclub.com/show.asp?name=Barrett%20Cooper
Daiva Cooper:
http://www.inclineclub.com/show.asp?name=Daiva%20Cooper
Fred Baxter:
http://www.inclineclub.com/show.asp?name=Fred%20Baxter
Fred Gonzales:
http://www.inclineclub.com/show.asp?name=Fred%20Gonzales
Fred Wright:
http://www.inclineclub.com/show.asp?name=Fred%20Wright
Hank Carey:
http://www.inclineclub.com/show.asp?name=Hank%20Carey
John Goodloe:
http://www.inclineclub.com/show.asp?name=John%20Goodloe
Jonathan Cavner:
http://www.inclineclub.com/show.asp?name=Jonathan%20Cavner
Linda Ronas:
http://www.inclineclub.com/show.asp?name=Linda%20Ronas
Melissa Heggen:
http://www.inclineclub.com/show.asp?name=Melissa%20Heggen
Michael Hartley:
http://www.inclineclub.com/show.asp?name=Michael%20Hartley
Mike Alto:
http://www.inclineclub.com/show.asp?name=Mike%20Alto
Pablo Najera:
http://www.inclineclub.com/show.asp?name=Pablo%20Najera
Paul Smith:
http://www.inclineclub.com/show.asp?name=Paul%20Smith
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“R” REPORTS:
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Carlsbad 1/2 Marathon — Carlsbad, Ca — Jan 21, 2007
Angela Cassidy reports:
Distance: 13.1 mi
Goal: 2:15
Results: 2:13:10
General Summary:
Well organized event. Pacers carrying signs along the way, so you had an idea of how you were doing as you passed them along the way (or as they passed you!). Nice ocean views. Sometimes the only sound you hear are the other runners and the surf crashing.
Things Done Right:
Good night’s sleep. Gu. Love the Gu. Started on those at mile 6. Made a point be conscious about my stride and to take bigger steps. It was cold at first (in a California way, yes we are wimps), but I ‘suffered’ it pre-race so that I could stay light and cool during the race. Somehow, after my first 5 mile snags (see things done wrong), I pulled out a near pr.
Things Done Wrong:
Am not sure if this did me in on the first 5 miles, but I downed a Crank e-Gel just before the race (I’ve been testing it as a replacement for Gu) and those e-Gel packs are just massive. Wasn’t sure if I was going to barf those first 5 miles. Got another event next week and will give the e-Gels another shot. If same problems, my bro, John will inherit the remainder of the box.
Any Other Stuff:
Aid stations were great. I think the had one about every 2 km. No need whatsoever to carry water. Will definitely do this one again.
Lines for bathrooms consistently 2-5 deep for middle of the packers, like me. Enough bushes along the way to scrap convention.
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P.F. Chang’s Rock ‘n’ Roll Arizona Marathon — Phoenix — January 14, 2007
Craig Hafer reports:
Distance: 26.2
Goal: 3:15
Results: 3:12
Website: http://www.rnraz.com/home.html
General Summary:
It was a cold 29°F dark start at 7:40am. With no wind, dawn peaking over the horizon through the downtown buildings, and a flat low altitude course, it turned into perfect running conditions. It also became my best race.
Things Done Right:
I was able to recover from the NC Outer Banks marathon 9 weeks earlier and get back into shape for this marathon. I stayed warm before the race started and dressed properly for the temperature — long sleeve cold weather Under Armour shirt/pants and a hat for the first few miles. I ran in new lighter weight shoes. I held back the first 10 or 11 miles then picked up the pace for a 6 minute negative split.
Things Done Wrong:
The only distraction I had in the second half of the race were four blisters forming around my big toe on my right foot. The new shoes sure felt good for the 11 mile break-in run two weeks earlier.
Any Other Stuff:
The Rock ‘n’ Roll bands were spaced about every mile and helped energize me at times. The aid stations were well stocked with a long line of volunteers at each one. Parking at the finish area was surprisingly easy with such a large crowd. The bus transportation from the parting area to the start line was prompt.
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Christianson Trail Race — Phoenix, AZ — 01, 2007
Jonathan Cavner reports:
Distance: 14 Miles
Goal: Well run race
Results: 1:38:11
Website: http://www.arizonaroadracers.com
General Summary:
From an Arizona standard it was cold the morning of January 7, 2007. I had arrived at Mountain View Park, the staging area of the Christianson Trail Race, and stood shivering while waiting in the race day registration line. Christianson TR is run on the N Mountain Preserve in North Phoenix. Over the past two years I had been suffering from a chronic plantar fasciitis injury and arthritis like symptoms. Finally rehabilitated I had been training consistently
since Thanksgiving week. Today marked the day that I would finally be able to begin local racing.
The next 14 miles would be a fast and furious, rolling course that would test my ability to sustain and mitigate the rough downhills and while continuing to run the uphills hard. Looking over the field I knew that usually (with the exception of the previous year) Christianson TR brought out the fast cross country runners, home for the holidays and in the best shape of the year. I identified four young runners (Zach, Logan, Tanner and Benjamin) that looked like they fit the bill and knew my work was cut out for me.
At the beginning of the race I strategically positioned myself behind these runners so as not to be forced to lead the race. However, due to a poorly marked turn in the course at the beginning of the race I ended up taking the lead with these runners directly behind me. I concentrated on running efficiently and somewhat slowly during the first mile of the course. During a long section of slightly downhill running I felt that I was gaining ground on the rest of the leaders, so I picked up the pace slightly to see if they would try to follow. The answer came quickly as the runners caught up to me going thru the first aid station.
The next section of the course is marked by rough, hilly terrain with one, somewhat significant climb. During the climb I continued to lead and we lost all runners except for four of us, me and three of the young cross country guys. I had hoped that I would sense some weakness with these guys during the extended uphill section. However, during the climb the realization was that they were not fazed by the fast uphill pace that I was setting. This concerned me as I knew the next section of the course would be even steeper. Typically this race
is won by those that could maintain an aggressive uphill pace, while not allowing them to get beat up on the downhill. The downhill section of this part of the course is somewhat technical and I had the advantage of practicing on this course for most of the past weekends since I had returned to training. I gained ground, but had a feeling that I would lose this ground on the next, very steep part of the course.
The toughest section of the course began after the next aid station with a slightly uphill section that turned into a grueling 20% grade towards the top of the hill. Two of the runners caught me during the slightly uphill portion and subsequently passed me on the extreme grade towards the top. At the top of the hill two runners were slightly ahead of me with another runner a slightly behind me. Throughout the next section of the course till the turnaround we would run in this fashion. The course is somewhat flat for a couple miles and then it
climbs and descends a few hills before the turnaround at Dreamy Draw Park.
After the turnaround the fourth place runner made his move, passing me. He would eventually pass the runner directly ahead of me and finish second. I definitely felt the lack of a strong base. Although, during the later half I felt like I was running strong, but not quite as strong as the first half. The truth is that I lost 4 minutes to the winner Tanner who ended up finishing in 1:34:49. His time is very respectable for the long course. Second and third place went to Zach and Logan at 1:36:01 and 1:37:45. My time was 1:38:11 followed by Brian Hall at 1:38:51 and Benjamin at 1:44:02 . The result, I believe, showed that with a little more restraint on the first half I probably
could have made up time on the second. But, hey! It’s just my first race back, so I’m just jazzed to be running again.
On a side note I am very impressed with Tanner, Zach, Logan and Benjamin. These guys ended up being in the High School Cross Country team. I hope this is a visible trend of a greater popularity of running in our high schools. Also, Tanner improved his time by over 9 minutes from last year’s race!!! Way to go!
Things Done Right:
Started slowly and efficiently
Things Done Wrong:
Could of shown more restraint on the first half of the race.
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Tonto Fun Run — Cave Creek, AZ — January 28, 2007
Jonathan Cavner reports:
Distance: 25 Miles
Goal: Consistent non-race effort
Results: 4:10
Website: http://www.arizonaroadracers.com
General Summary:
Tonto Fun Run
The Tonto Fun Run is held North of Cave Creek, Arizona in the beautiful, but extremely rugged Tonto National Forrest. It is an unofficial, 25 mile event that claims 6500 ft of elevation gain/loss. I would estimate it is more like 4000 ft. I ran this event in preparation for the 50K Pemberton race February 12. The goal was to run a consistent non-race effort for the duration. The first half of the race, although somewhat technical was amazing with incredible
views. Most of the second part of this years course was completely washed out due to fires from a year ago. So, “adventure running” is a key word to describe this section. My time from 3 years ago was significantly faster because of this section. 4:10 was my time at the end. Although this was over 50 minutes faster than the second place person.
Things Done Right:
Good pre-event preparation. Felt good afterwards with limited soreness.
Things Done Wrong:
Didn’t eat right afterwards
Any Other Stuff:
Great adventure running
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NON — “R” REPORTS:
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None
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WWW POSTS:
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1/28/07: Sun: 58 came out on a very cold day-12 degrees. But 3 and 1/2 hours later the temperature was all the way up to 45. Colorado: Don’t like the weather just wait a while. The run today was scheduled to be the Waldo/LRR Double. But once again to avoid the snow and ice most of us headed up Rampart Range Road with the goal being to get further than normal. Some of us made the overlook which is 6 miles past the shooting range. Good conditions until about the last 1 where car traffic had gone no further.
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CALENDAR:
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Current version of the Incline Club calendar
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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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