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Sent: Wednesday, March 14, 2007 2:28 PM
Subject: Incline Club V11 LR#17
Good afternoon, Incline Club,
Pikes Peak Registration
Pick-ups and do-overs appear to be a success! There are actually a few slots still open for Ascent Wave 1 (as of 10:20 this morning) and for Ascent Wave 1 or the Marathon with the TCR Series Option. Now that we’re all signed up, let’s get back to the business of training!
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Thursday Runs
Daylight savings came early this year, but the Thursday runs will start the first week of April as they always have. Workout protocols are listed here: http://www.inclineclub.com/thursdays.htm Mark your calendars for Thursday, April 5 at 5:45!
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Second Trimester Begins April 5!
Next, we are entering our second trimester of training. That means speed! The club Thursday runs start in a couple weeks but as always I encourage you to start doing some quality stuff on Tuesdays and Thursdays this month to ease the transition. Many people in the IC do flat stuff on Tuesdays and hill stuff on Thursdays. Pickups will work, as will some 1 minute on, 1 minute off workouts.
Here are a couple of specific examples:
Example 1:
20 minute warm-up
Do 5 sets of running hard for 4 telephone poles and running easy for 3
telephone poles
20 minute cooldown
Example 2:
20 minute warm-up
10 minutes of 1 minute hard, 1 minute easy
20 minute cool-down
For either workout pace yourself so that you feel like you could do twice as many hard sections as you will actually be doing (5 in either case).
Both of these workouts should be easy to do for anyone who has been
running the Sunday runs. For that matter they should be easy to do for
just about anyone who has been running on a regular basis! The main
advantage of example 2 is that you will get a head start on developing
your sense of timing for the 1 on, 1 off workout we will be doing every
other week on Thursdays. The other advantages are that you can do that
workout on trails and even uphills:-)
Remember, the point of the above workouts is not to be hard in and of
themselves. The point of the workouts is to ease into doing harder runs
instead of just showing up on April 5th ready to get hurt!
(This helpful info on the Thursday runs is from a past newsletter, contributed by Matt)
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Train hard and train smart,
Connilee
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NEXT RUN:
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Sunday, March 18, 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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“Life is an unending series of peaks and valleys. Running is the river of consistency and comfort that runs between the two.” — contributed by Anita Bower
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ICers WRITE:
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Virtual ICer Needs Advice on Treadmill Training
Kreighton Bieger writes:
I have recently moved from Boulder to Denver and am running 2-3x a week on a treadmill and am looking for any workouts or general tips for utilizing the treadmill to train for the Ascent. Thanks! Kreighton
(Editors note: Kreighton thanks for writing! If you have the guide “Training for the Ascent and Marathon on Pike’s Peak” you’ll notice there’s a chapter on ‘Peakless Training’ — it gives some good treadmill info. If you don’t have the guide, it’s here: http://www.skyrunner.com/guide/index.htm Also, you can post on the Incline Club Message Board at:
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IC BIRTHDAYS: 3/14/2007 — 3/20/2007
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Alisa Holden:
http://www.inclineclub.com/show.asp?name=Alisa%20Holden
Charlie Snyder:
http://www.inclineclub.com/show.asp?name=Charlie%20Snyder
David Steadman:
http://www.inclineclub.com/show.asp?name=David%20Steadman
Gloria Murphy:
http://www.inclineclub.com/show.asp?name=Gloria%20Murphy
Jessica Griffiths:
http://www.inclineclub.com/show.asp?name=Jessica%20Griffiths
John Thompson:
http://www.inclineclub.com/show.asp?name=John%20Thompson
Lisa Hubchik:
http://www.inclineclub.com/show.asp?name=Lisa%20Hubchik
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NEW IC MEMBERS: 3/7/2007 — 3/13/2007
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Eric Morland:
http://www.inclineclub.com/show.asp?name=Eric%20Morland
Karen Stone:
http://www.inclineclub.com/show.asp?name=Karen%20Stone
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UPDATED ABOUT ME PAGES: 3/7/2007 — 3/13/2007
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Mark Jakusovszky:
http://www.inclineclub.com/show.asp?name=Mark%20Jakusovszky
Stephen Mitchell:
http://www.inclineclub.com/show.asp?name=Stephen%20Mitchell
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“R” REPORTS:
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Bi-Lo Myrtle Beach Marathon — Myrtle Beach, South Carolina — Feb 17, 2007
Andy Dillon reports:
Distance: 26.2 miles
Goal: 4 hours
Results: 4:29:09
Website: http://www.mbmarathon.com
General Summary:
Nice race, flat, sea level, cool temperatures... should have been a PR race I
guess! We made a week’s vacation out of it, and had a good time apart from
problems with delayed and cancelled flights :-(
Things Done Right:
managed to get some long, steady runs in (a 16, 18, 20 and a 21) but they were
slogs through deep snow and VERY slow! I was so under-prepared I tried Jeff
Galloway’s wimps training method of running 8 minutes then walking 1 minute. I’m
not sure if it helped or not — the race didn’t go very well for me but it may
have gone even worse if I hadn’t tried this method! But I figured that if I can
run a marathon in February it will set me up for the summer races so it was a
success in that regard!
Things Done Wrong:
Not enough training — the usual problem! Dark mornings and nights, too busy,
tons of snow ... you know the story! But you’ve got to just do what you can and
get on with it!
Comments on Calculator:
I must have looked like I was running the 16 golden stairs during the last mile
- I was going that slow! So maybe the calculator would have worked :-)
Any Other Stuff:
You forget how tough it is running on roads when you have nice (snow covered)
trails to train on. Legs felt like lead towards the end! Some poor folks have to
train on roads all the time so it reminded me how lucky we Coloradoans are ...
Free beer at the end — instant recovery and HIGHLY recommended! I’m not sure it
would be a good idea after Pikes Peak, but at sea level on a cool day it worked
wonders!
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Carl Touchstone Memorial 50 mile — DeSoto National Forest, Laurel MS — 03/10/07
Anita Bower reports:
Distance: 50 miles
Goal: PR
Results: PR’d! 8:33:48 Second place overall woman, 9th overall finisher
Website: http://www.ms50.com
General Summary:
The Carl Touchstone 50 mile endurance run is held in a long-leaf pine forest. I
was amazed by the amount of damage that still remained by hurricane Katrina. It
was very humid, with fog so thick at the start it dripped from the trees. It
made for a beautiful, surreal start when the sun came up and it all seemed to
glow. Later in the day it became very hot as well, which slowed down a lot of
runners. Good training for Badwater though.
Things Done Right:
I pushed early on, knowing it was going to get hot and humid. Drank lots and
took in extra electrolytes, which paid off later in what turned out to be a
second place finish in the women's division. I wasn’t sure for a while, as I was
trying hard to stay ahead of a really strong woman from MS who had a lot of
experience with running in the humidity. Her decision to change her shoes
half-way in the race worked in my favor, even though my quads were still sore
from trashing them at Old Pueblo 50 mile the weekend before.
Things Done Wrong:
Arrived tired to the start, from getting lost trying to find my motel, the race
head quarters, getting a smoking room because my reservation got screwed up,
etc.... they’re like, “ we’re right by the Waffle House.” But everything was by
the Waffle House! There seemed to be on every corner.
Any Other Stuff:
A loop course, well organized, nice finisher’s wards, and trophys for the top
three men and women. Very good pre-race and post race food. I love the way those
southern boys talk down there too!
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2007 U.S. National Snowshoe Championships — Maple Grove, MN — March 10, 2007
Curt Krieger reports:
Distance: 10K
Goal: around 50 minutes; high age-group finish; possibly medal
Results: 52:57 5th in age group
Website: http://www.2007snowshoenationals.com
General Summary:
Racing on the groomed ski trails was a guarantee of faster times and perhaps
some advantage to the true road racers with quicker leg turnover as opposed to
those used to powering up steeper slopes and negogiating more technical terrain.
The course was very challenging and interesting, non-the-less, with some short
stretches of single-track thrown in for additional variation.
The start saw an extremely fast pace and I immediately found myself struggling
with the prospect of going anaerobic too soon! Needless to say the second loop
was not much fun for me as I slowly drifted back from my early position and out
of contention for the medal I had hoped for.
There were some excellent performances on the day in all three championship
races — 5K Junior, 10K senior women, and 10K senior men races were each competed
separately. Check out the link to the race web page for a list of all results.
Things Done Right:
Able to train for several weeks on snowshoes after a very late start to winter
(mid-January for adequate snow). Had a great time training on snow and enjoyed
the weather on race day.
Things Done Wrong:
Perhaps expected too much from myself so soon after struggling with
chonromalacia throughout the fall and beginning of winter. I was unable to run
during late November and all of December. Running on snow seemed to help me
begin to recover and I’m sure I started much too fast for my current fitness
level.
Any Other Stuff:
The race course consisted of a series of loops on groomed trails. Spectators at
the Visitor Center were able to view the races at the start, finish, and
intermediate points. A fully snow-covered course was guaranteed thanks to an
extensive system of snow-making equipment. There was sufficient natural snow,
due to two blizzards in the two weeks prior to the event, for competitors to run
two 5K loops as opposed to four 2.5K loops.
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NON — “R” REPORTS:
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None
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WWW POSTS:
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3/4/2007 Sun: A big group of 77 came out perhaps to blow off some steam from the Pikes Peak registration fiasco. And it was a great day to do just that on RRR. Also, since it was the first Sunday of the month we had a mini-feedbag:-)
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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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ACCOUNT SETTINGS:
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