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Sent: Wednesday, February 07, 2007 2:12 PM
Subject: Incline Club News V11 LR#12
Howdy, ICers!
Hope you’re all enjoying some warmer weather!
***
This week, I nominate Anton for the ‘Longest “R” Report Ever’ Award (see Rocky Racoon Race Report below). And I nominate Matt for the “Running DOES Pay Off Award’ (see WWW Posts below). Oh wait, it’s far too early for IC awards, isn’t it? :*)
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Train hard and train smart,
Connilee
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NEXT RUN:
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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 farther you go outside, the farther you go inside.” Unknown
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ICers WRITE:
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William Keller writes:
ICer Steve Bremner featured in the February TrailRunner magazine with a
narrative on his battle with Mark Matyazic and ultimate second place finish at the Big Sur Trail Marathon. I’ve only had the pleasure of running downhill with Steve once in the snow, I can only imagine what his race pace must be like. Congrats, Steve on your effort.
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IC BIRTHDAYS: 2/7/2007 — 2/13/2007
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Blaine Miller:
http://www.inclineclub.com/show.asp?name=Blaine%20Miller
Darren Brungardt:
http://www.inclineclub.com/show.asp?name=Darren%20Brungardt
Derek Engard:
http://www.inclineclub.com/show.asp?name=Derek%20Engard
Heath Gay:
http://www.inclineclub.com/show.asp?name=Heath%20Gay
Ingo Zoller:
http://www.inclineclub.com/show.asp?name=Ingo%20Zoller
John Semanick:
http://www.inclineclub.com/show.asp?name=John%20Semanick
Louise Samora:
http://www.inclineclub.com/show.asp?name=Louise%20Samora
Mark Schulz:
http://www.inclineclub.com/show.asp?name=Mark%20Schulz
Mike Lloyd:
http://www.inclineclub.com/show.asp?name=Mike%20Lloyd
Paul Scofield:
http://www.inclineclub.com/show.asp?name=Paul%20Scofield
Peggy Monson:
http://www.inclineclub.com/show.asp?name=Peggy%20Monson
Pete Tonsits:
http://www.inclineclub.com/show.asp?name=Pete%20Tonsits
Shannon Gaffney:
http://www.inclineclub.com/show.asp?name=Shannon%20Gaffney
Vicki Martin:
http://www.inclineclub.com/show.asp?name=Vicki%20Martin
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NEW IC MEMBERS: 1/31/2007 — 2/6/2007
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Geni Ligday:
http://www.inclineclub.com/show.asp?name=Geni%20Ligday
Thomas Ricks:
http://www.inclineclub.com/show.asp?name=Thomas%20Ricks%20Ricks
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UPDATED ABOUT ME PAGES: 1/31/2007 — 2/6/2007
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Antonio Eppolito:
http://www.inclineclub.com/show.asp?name=Antonio%20Eppolito
Benoni Reynolds:
http://www.inclineclub.com/show.asp?name=Benoni%20Reynolds
Bill Tarvin:
http://www.inclineclub.com/show.asp?name=Bill%20Tarvin
Christopher Crema:
http://www.inclineclub.com/show.asp?name=Christopher%20Crema
Hans Zimmermann:
http://www.inclineclub.com/show.asp?name=Hans%20Zimmermann
James Branson:
http://www.inclineclub.com/show.asp?name=James%20Branson
Jim Rice:
http://www.inclineclub.com/show.asp?name=Jim%20Rice
John Garner:
http://www.inclineclub.com/show.asp?name=John%20Garner
Keith Lonnquist:
http://www.inclineclub.com/show.asp?name=Keith%20Lonnquist
Mark Schulz:
http://www.inclineclub.com/show.asp?name=Mark%20Schulz
Melissa Heggen:
http://www.inclineclub.com/show.asp?name=Melissa%20Heggen
Mike Alto:
http://www.inclineclub.com/show.asp?name=Mike%20Alto
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“R” REPORTS:
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1st Annual City of Angels Half Marathon — Los Angeles, CA — Dec. 3, 2006
Charles Scheibe reports:
Distance: 13.1 miles
Goal: Less than 9 min/mile
Results: 1:55:00 or 8:47 / mile
Website: http://cityofangelshalf.com/
General Summary:
Inaugural race through the neighborhoods of Griffith Park, Silver Lake, Echo Park and downtown Los Angeles. A big surprise was that more than a couple miles of the route were on dirt trails.
Things Done Right:
Stuck to my plan and kept on pace. Enjoyed the sights and made the most of a working weekend away from home.
Things Done Wrong:
NA
***
Holualoa Tucson Marathon — Tucson, AZ — Dec. 10, 2006
Charles Scheibe reports:
Distance: 26.2 miles
Goal: Sub 4:00
Results: 4:09:18
Website: http://www.tucsonmarathon.com/
General Summary:
The course winds along the desert on paved roads, downhill on a point-to-point course along the beautiful Santa Catalina mountain range.
Things Done Right:
Exercised mental discipline maintaining a decent pace after realizing early that it wasn’t going to be my day. Didn’t fight (at least not too much) the headwind that can be frustrating in a point-to-point course.
Things Done Wrong:
Ill prepared; no speedwork or strength training leading up to race.
Any Other Stuff:
2,500 foot net elevation drop.
***
Rocky Raccoon 100 — Huntsville State Park TX — Feb 3 & 4
Anita Bower reports:
Distance: 100 miles
Goal: under 24 hours
Results: 23:30:39
Website: http://www.tejastrails.com
General Summary:
The Rocky Raccon 100 is 5 loops of 20 miles. I went in hoping to break 24 hours, after getting lost last year for several miles.
Things Done Right:
Pushed fairly hard the first 60 miles. Did practically even splits the first two loops, with the third being the fastest. The goal was to have as much done in the daylight as possible, since there are literally thousands of roots along this course, making footing difficult if you are a mere mortal like myself. Wore a hot wrap around my back at night, since I don’t manage cold well, and it got very cold! The cold got a lot of runners! It was hard to see at night because my breath kept freezing in front of me. I also wore a thermal face mask, which
helped to eliminate that, but sometimes that made breathing difficult. Didn’t do the drop bag thing out on the race, which kept me from stopping at the aid stations looking for them, wasting valuable time. The Little Debbies I had in my pocket were enough, along with my “ultra-crack” and other assorted, mostly legal drug assortment.
Things Done Wrong:
Couldn’t see well at night. Despite feeling strong throughout the race, poor eyesight at night made the last two loops almost the same amount of time as the first three. There were a lot of roots to trip on, and I didn’t want to risk falling and breaking something. Accidentally put Gatorade in the chicken noodle soup the volunteers gave me, to cool it down. Sweet and salty is great if it’s trail mix or Chinese food, but not chicken noodle soup at 1 in the morning.
Any Other Stuff:
Well organized race, but with nearly 300 runners at the start, which was slippery, muddy single track, the start was difficult. Got pushed by some guy trying to rush ahead. He got pushed right back. It was also a nice surprise to see fellow ICers Anthony Krupicka running. Although as I write this the race results aren’t posted, I am sure he went on to win, and maybe set a new course record. There were no amarillos this year, which was a huge disappointment. Last year the course was crawling with them at night. Lots of coyotes and strange owls
to listen to at night too.
***
Rocky Raccoon 100 — Huntsville, TX — February 3, 2007
Anton Krupicka reports:
Distance: 100 miles
Goal: Win, Break the course record (13:16)
Results: 1st, 13:32:20
Website: http://www.tejastrails.com/rocky.html
General Summary:
The idea of doing the Rocky Raccoon 100 didn’t occur to me until barely two weeks before the race. However, after a weekend that consisted of a 7:46 run on Saturday followed by a 5:02 run on Sunday, I decided I was in shape to finish a 100 miler two weeks later. However, my late-breaking decision to enter meant that I’d done no training specific to the flat and fast nature of the Huntsville State Park trails (i.e., no speedwork). My interest in Rocky was piqued by the ranking of Jorge Pacheco’s 13:16:56 there last year as being the year’s number
three ultrarunning performance, so I went into the race with the clear goal of bettering Eric Clifton’s ten years old 13:16:02 course record. Finally, when a friend offered to share a free hotel room and rental car, I figured I had no real reason to not run the race. Besides, I was sick and tired of all the snow and cold here on the Front Range.
After my now customary four bagels with peanut butter and honey the night before and a Powerbar about an hour before the start, I was ready to get going. Rocky Raccoon is five laps of a 20 mile loop that contains two out and backs as it roughly circumnavigates Raven Lake. The course is primarily on soft, snaking, single-track trails through thick forest. There are also extensive sections of double-track jeep road and some boardwalk that crosses a swampy section. The climbing is minimal---this course is probably the best example of “gently rolling” that I’ve come across. The roots were talked about a lot, but I didn’t think they were nearly as bad as everyone made them out to be; maybe
I’m just used to rougher trails. The very thick forest shut out almost all direct sunshine (a plus), and there were supposed to be alligators in the park-unfortunately, I didn’t see any. Altogether, it was a very enjoyable running environment. The weather would be basically perfect for running all day long (just below freezing on the first loop, in the 40s and 50s for the rest).
The race started at 6:00am at Raven Lodge on Raven Lake. Going into the race I knew that Jorge Pacheco (had won it the past two years) and Akos Konya (almost beat Scott Jurek at Badwater this year) were both very legit competitors, so they were my main concern.
I spent the night before the race at the Super 8 in Huntsville with two Virginia Beachians, John Price (Pizzy) and Jenn Shelton, so I slept q uite well and we made it to the start with plenty of time for milling around, worrying about drop bags, and making several trips to the Port-a-potties.
At the start, some guy took off right away and Jorge, Akos, and I tucked in behind him for the first mile or so. It was dark despite the full moon because the forest was so thick, and Jenn had convinced me that we didn’t need to carry any lights, but she was wrong. Even in the first mile or so I felt like I was pushing way faster than I would have if Jorge weren’t right in front of me, and then when we ducked into the woods onto the first section of rooty, muddy singletrack trail Jorge quickly gapped me and I stuck back with Akos so that I could glom off his light. I was definitely still quite uncomfortable with how
fast we were moving, but I didn’t want to let Jorge get too far ahead and I didn’t want to let Akos drop me because I needed his light.
At about the 2.5 mile mark of the loop we popped out onto the jeep road for the first out and back section. When we got there I was relieved to find that we could still see Jorge’s light bobbing away in the distance, but just barely. However, he was far enough away that I stopped caring about keeping him in sight
and concentrated on just running with Akos. The jeep double-track road was slightly rolling and very untechnical, so we were flying on this section and I was getting more and more despondent because it felt to me like I was racing a marathon, not a 100 miler-I can almost guarantee that we broke 7 minutes for a couple of the miles in there.
We hit the first aid station (I had four gels with me and a bottle in my hand, so I didn’t stop at any of the stations the first loop) and then turned around and started running back, now into all the lights of the oncoming runners. Jenn whooped at me on the way back-she was in the top 10 overall running with a pack of dudes looking like she was having the time of her life-but I just sort of growled at her; I’m not joking at all when I say that the thought of dropping had already crossed my mind more than once, which is totally stupid, but it was just the way I was feeling. The thing I like about 100 milers is being able to have a lot of fun and be totally relaxed for a solid 6-7 hours before I start racing and here I was racing away right from the start.
It really pissed me off.
Anyways, Akos and I really started pushing it on the way back up the road until we finally hopped onto some more singletrack where he let me take the lead and I continued to use his light, but the sun was starting to come up and things were getting brighter. Akos fell two or three times in this short section of trail which I thought was funny-he was clearly a terrible technical runner. Incidentally, I never even stubbed my toe-let alone fell-the entire 100 miles. For all its reputation of being full of roots, I thought that the trail was
great.
Pretty soon we came to the second aid station at about the 7 mile mark where you make a hard right turn (we were on a somewhat sandy, jeep-type road again) and begin the second out-and-back section of the loop. After a little bit we crossed a wooden bridge (with a steep ramp up to it that would kind of suck later in the race) that dumps you out onto another nice section of rolling
trail. This was probably the “hilliest” part of the whole loop. I’d been needing to pee for a long time, so I stopped and ended up losing 45 seconds to Akos-I REALLY need to train myself to pee on the fly! So, from there I was running with some pretty irrational desperation to catch back up. I could see he wasn’t that far ahead, but I really wanted to get up there again. Before long, though, Jorge was coming back at me followed by Akos, and moments later I’d hit the turnaround Farside aid station (10 miles) and was in hot pursuit. I saw that I was only about 40 seconds behind Jorge and Akos was right behind him and before I knew it I’d caught up to both of them and the three of
us ran as a pack back into the Dam Road aid station (13 miles-I distinctly remember seeing 1:31 on my watch here, so, a raging 7 minute pace for that first 13 miles) at the end of the out and back. Once we’d all caught up to each other the pace slowed considerably, and when we dropped down into the short dam loop Jorge let me take the lead and I ran as easily and slowly as possible because I wanted to do as much as I could to recover from our stupidly fast first 12 miles or so.
The rest of the first loop was quite pleasant. The bridges through the swamp were frosty so I was careful not to slip, and the lakeside trail leading up to the site174 aid station were pretty sloppy and boggy, but it was all at a much more relaxed and comfortable pace. Both Akos and Jorge stopped briefly at the 174 station (17 miles) so I just ran easily on the trail leading up the hill out of it and then pulled over to pee again and lost another 30 seconds or so. It was much easier to catch back up this time, though, and the three of us ran
back into the start all together in about 2:27 for the first 20 mile loop. Coming into the Lodge, Jorge said, “Wow, under 2:30, not bad for the first loop, hunh?” and I was thinking, “Yeah, no crap, thanks to your antics.” But, I’m just as much at fault for going out way too fast-nobody was making me stick with
Jorge and Akos. Either way, I was not happy with how fast we’d been going.
My first transition at the Lodge was a bit awkward. Jenn had hooked up a crew member for us on-line (Meredith) but we’d never met so I didn’t know what she looked like. But, she ended up doing great after the first loop-I was still frustrated, though, as I just stood there stuffing gels in my pockets while Jorge’s impeccable crew already had him running back up the trail. Between peeing and lack of crew I lost at least 4-5 minutes in the race, but what can you do? Akos spent a long time in the station because he was shedding all his
clothes (it was below freezing the first loop-I had a thick patch of ice in my beard), but I took off and caught back up to Jorge within a half-mile or so. We ran much easier on this loop. Jorge seemed to have a tendency to really want to pick it up on the road out and back to the first aid station, but other than that I was much much much more relaxed and confident. Akos eventually caught up to us, but we all just ran very nice and easy together and I was finally really enjoying the race. Then, on the second out and back, after the Dam Road station, Jorge let me into the lead on the trail and without picking up
the pace or trying at all I slowly pulled away from him and Akos. I was astonished this was happening because I felt like I was running as easily as possible, but I decided to just go with it and fully expected them to catch back up whenever they wanted. At the Farside turnaround (30 miles) I saw, much to my surprise, that I had about a 40 second lead on Jorge and a 1:30 or so on Akos. I continued to run as relaxed as I could, but knew that on the upcoming trail sections I would probably put even more time on them because they both seemed a lot more uncomfortable on the trails than me.
The rest of the second loop I just concentrated on running as relaxed as possible, but it was undeniable that I was already feeling the fast start. Somewhere around 35 miles or so, the 50 mile leader (Patrick Russell) passed me on his second loop and he said that I was putting some good distance on them, but I remember thinking that it would have been tough for me to pick it up and run his pace.not a particularly comforting thought when you’re only about 1/3 of the way done with the race.
Anyways, I ran into the end of the loop in 4:57ish for 40 miles (still a very quick 2:30 lap) and felt a lot better when I was around the energy of the start/finish area. Meredith and I were much smoother this time-she had a new bottle already filled with Gatorade for me and the whole thing went a lot quicker. I dropped my gloves and long-sleeve and was in and out in definitely less than a minute. On my way back out I was much heartened to see that I had a 6 minute lead on Jorge and about 8 minutes on Akos. Even so, all three of us were well under the course record split of 5:08.
Starting the third loop, I was definitely tired, and for some reason I let myself think of the fact that I still had 60 miles to go (which is a terrible thing to do during a 100), but I tried to push that out of my mind and just run as smoothly as possible on the out and back to the first aid station. I saw here again that my lead was continuing to grow, but I really didn’t feel that good. It helped a lot to see Jenn out there whooping and smiling away, and she
was still only about 25-30 minutes behind me (she told me later that she hit 40
miles in 5:22, actually picking it up to a 2:40 after her 2:42 first lap) and
running very strongly in the top five overall.
I was still taking gels every 30 minutes, but on this loop I started drinking a lot more. Then, I began to feel WAY better when I hopped on the trail over to the Dam Road station-for whatever reason (I think it has to do with varying the muscles that are being used) I always feel a lot better on trails; this was the case at Leadville, too. I stopped to refill my nearly empty bottle at the Dam Road station (very short stop, less than 10 seconds) and
then took off on the out and back. The trail over to the Farside aid station was getting pretty crowded with all sorts of runners but I enjoyed it because there was a lot of positive energy and encouragement and I made it to the turnaround (approximately 50 miles) in 6:14-15ish, which would’ve placed me second overall in the 50 mile race. I was pretty mentally relieved to get to the half-way point, but just continued to focus my energies on doing what I could to get to
the end of the 3rd loop as efficiently as possible.
My meeting with Meredith back at the lodge was very smooth and I chomped on a Powerbar as I started the 4th loop because I was getting really hungry. I was again surprised to see that I had split about a 2:38 for that loop, giving me a 60 mile time of 7:36 or so. This meant I was still running sub-8 pace and that my cumulative min/mile average was actually a lot closer to 7:30s.about 7:36/mile. None of that was very comforting, though, because I didn’t care at all about trying to maintain it. After only 60 miles I was merely interested in finishing; I thought way more than I should have about what kind of time I could
finish with if I walked the last 30-40 miles. Seriously, the main thing that kept me running was the simple fact that I would be finished A LOT sooner than if I walked the whole way. Plus, it would just be plain embarrassing to have started that fast and not finish-especially with Jenn having such a good race behind me. On the run back out to the interpretive center turn-off I saw that my lead over Jorge had continued to grow and was now 14 minutes.
I took it very easy on the run out to the first aid station. I actually stopped and walked while I peed before I started the first out and back. Things didn’t seem to be looking up. I hated the evenness of that jeep road and stopped caring at all about pushing the pace. Right before the Highway turnaround I lapped Pizzy, and it seemed like I was barely running any quicker than he was (granted, I was 20 miles ahead of him, but still). I stopped very quickly to refill my bottle at this station (only 4 miles or so into the
loop.I’d drained my bottle before the end of the 3rd loop, so I was thirsty). Worse yet, it seemed that my lead over Jorge had actually shrunk to 12 minutes! He had picked up a pacer at the beginning of the lap and I was bitter that I didn’t have anyone to pace me. I was confident he wouldn’t be able to catch me once we got back on the trails, though.
The rest of the run over to Farside was pretty uneventful. I saw that my pace had slipped to the 8:45-50 range, but I didn’t care at all. Also, Jorge hadn’t gained anymore time on me, and he was starting to look pretty rough himself. Despite all this, people were still telling me that I was looking great, which was comforting but I just assumed they were blatantly lying. The rest of the loop was pretty uneventful as I continued to chug along at what felt like a crawling pace. I just hoped that some sort of adrenaline connected with
finishing would get me through the last loop.
I came into the lodge at 80 miles in 10:32 or so, for a laggardly 2:56 lap. However, I picked up a pacer-Pete from Austin, TX-and we got right back out there with a longsleeve, a Powerbar, and a flashlight. Pete helped me a lot to stay positive, as did the fact that I made the turn-off at the interpretive center without even seeing Jorge! This meant that I had over a 2 mile lead and was a huge mental boost. We kept the pace fairly steady and now that the sun was going down and I was getting into “focus on the finish” mode I didn’t feel
the need to drink or eat nearly as much. Pete’s company made the first out and back go by quickly and I was again very heartened to not see Jorge at all-I had at a least a 3 mile lead! I would find out later that he dropped at the first aid station on his 5th loop-only about 16 miles left in the race.
The last lap was very uneventful. Pete and I did a fair amount of joking and I just focused on keeping running. At the Farside aid station with 10 miles to go I had a 42 minute lead over Akos, so I no longer worried about getting caught. However, it was getting dark and we had to turn on our light as we entered the deep woods of the little Dam loop. The dark proved to be a lot more of a hindrance than I’d anticipated. The flashlight was plenty bright it seemed, but a lot of my trail running ability comes from anticipating what’s next in the
trail and managing my literal momentum that way (knowing when to push, when to slack off, etc.) but these trails were so windy and it was so dark that this lack of this sort of anticipation killed my momentum. I was pretty much stuck at 9 minute pace until we made the turn onto the last mile and the trail widened up and smoothed out and I was able to pick it up pretty considerably for the final mile to the finish to cross the line at 13:32:20 for a 3:00 last lap (my watch actually split a 2:59:50.hahaha).
Immediately after the race my quads were completely shot (I’d felt great at the finish in Leadville), but I attribute that to the fact that there was no walking in this race. Jenn ended up losing a lot of time on her last loop, too, but she hung on to finish strong in 14:57:18. She’d run her third loop in 2:53 to bring her to 8:15 for 60 miles, which means she went through the 100k in less than the USATF Selection standard of 8:40 for a road 100k...and then ran another 40 miles in 6:42 to finish only a little over 5 minutes behind Akos’ second place time of 14:51:54. Pretty impressive. On Sunday, Jenn and I went for a 30 minute “run” where we covered probably a max of 2 miles in mincing little steps, but I was definitely in a lot better condition than the day after Leadville when I could barely walk. Overall, it was a very well-organized and operated event.
Things Done Right:
Hmmmm. Well, I ran it. Stayed on top of fueling and hydration. Didn’t fall. Tapered A LOT the last 5 days before the race because my ankle was sore from all the ice and snow so that the ankle wasn’t an issue at all during the race. Didn’t wear socks--there was a lot of mud and water on the course.
Things Done Wrong:
Didn’t plan on doing the race until two weeks beforehand. So, didn’t do any speedwork, didn’t allow for enough of a build-up to be in good enough shape to give a top-notch effort (I only had about 5-6 weeks of good training in a row under my belt). Didn’t carry a flashlight on the first loop. Didn’t have a crew or pacers that I knew beforehand. Didn’t have the confidence or self-assurance to go out at a more reasonable pace that would’ve given me a legitimate shot at the course record. Didn’t clip my toenails the night before---as a result I got three black toenails despite the roomy La Sportiva Slingshot toeboxes.
Any Other Stuff:
Really, this is a great event. I will go back and take a more deliberate shot at the course record. I can run this race a lot faster (not willing to say just how much), I felt like I was just surviving the last 60-70 miles when that’s when you’re supposed to be feeling great and pushing the pace! The lesson to learn of the future is to have more confidence in my self and to know that if someone starts out way too fast---well, it’s 100 miles! I will catch him!
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NON — “R” REPORTS:
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None
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WWW POSTS:
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2/4/2007 Sun: A nice day brought out a bigger group of 67. Or perhaps it was because it was the first Sunday of the month and time for another mini-feedbag:-) Those whose first name starts with an L — S supplied the food today and boy did they supply it! Awesome spread, including sprinkle covered doughnuts... Oh, the run. Yes, there was a run and for about the zillionth time most of us stuck to Rampart Range Road to avoid the insane amounts of ice on most trails . But, I must say the views from higher up on RRR are down right incredible. I found a cell phone above the shooting range and while running back down the owner called. We met at the balanced rock and he slipped me a $20-who says running doesn’t pay?
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CALENDAR:
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Current version of the Incline Club calendar
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Training for the Ascent and Marathon on Pikes Peak
http://www.skyrunner.com/guide/
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http://www.runpikespeak.com
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