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Sent: Wednesday, April 04, 2007 3:44 PM
Subject: Incline Club News V11 LR#20
Good afternoon!
Thursday Runs
They begin TOMORROW at 5:45 at Hydro Street. Woo-hoo!
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Train hard and train smart,
Connilee
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NEXT RUN:
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Thursday, April 5, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do 30 minutes of 1 min hard, 1 min easy up the Barr Trail. Run easy back down the Barr Trail do 5 Hydro Street hill repeats.
Sunday, April 8, 8:00am — Memorial Park
Run out El Paso Blvd and turn right before Hwy 24. Take the dirt shortcut to Crystal Park Rd. Run Intemann Trail until it connects with Section 16. Head right and run that until taking a left down High Drive to connect back to Section 16. Finish the loop and return via Manitou Avenue. 2-3.5 hours.
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WWW POSTS:
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4/1/2007 Sun: 64 came out for a run around Waldo and/or up Longs Ranch Road. Although there is still some snow on the upper stretches of LRR it is well packed and no longer an issue. In fact, it was a great run. There is no snow on the Barr Trail from No Name down. However, looking up the trail you can see plenty of it. But the best part of today was it was the first Sunday of a new month and that meant another mini-feedbag. The A-G group brought a ton of great stuff:-)
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THIS WEEK’S QUOTE:
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A journey of a thousand miles begins with one step — Chinese Proverb
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ICers WRITE:
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None
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IC BIRTHDAYS: 4/4/2007 — 4/10/2007
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Ben Crozier:
http://www.inclineclub.com/show.asp?name=Ben%20Crozier
Carol Gerber:
http://www.inclineclub.com/show.asp?name=Carol%20Gerber
Diane Repasky:
http://www.inclineclub.com/show.asp?name=Diane%20Repasky
Eric Miller:
http://www.inclineclub.com/show.asp?name=Eric%20Miller
Howard Brooks:
http://www.inclineclub.com/show.asp?name=Howard%20Brooks
Jonathan Cavner:
http://www.inclineclub.com/show.asp?name=Jonathan%20Cavner
Justan Ford:
http://www.inclineclub.com/show.asp?name=Justan%20Ford
Lindsay Cavner:
http://www.inclineclub.com/show.asp?name=Lindsay%20Cavner
Mary Rivers:
http://www.inclineclub.com/show.asp?name=Mary%20Rivers
Rick Heirigs:
http://www.inclineclub.com/show.asp?name=Rick%20Heirigs
Steve Bremner:
http://www.inclineclub.com/show.asp?name=Steve%20Bremner
Tanya S:
http://www.inclineclub.com/show.asp?name=Tanya%20S
Tom McBroom:
http://www.inclineclub.com/show.asp?name=Tom%20McBroom
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NEW IC MEMBERS: 3/28/2007 — 4/3/2007
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Carol Gerber:
http://www.inclineclub.com/show.asp?name=Carol%20Gerber
Sandra Perkins:
http://www.inclineclub.com/show.asp?name=Sandra%20Perkins
Sara Wulfkuhle:
http://www.inclineclub.com/show.asp?name=Sara%20Wulfkuhle
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UPDATED ABOUT ME PAGES: 3/28/2007 — 4/3/2007
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Billy Krause:
http://www.inclineclub.com/show.asp?name=Billy%20Krause
Bob Mishler:
http://www.inclineclub.com/show.asp?name=Bob%20Mishler
Rachel Crawford:
http://www.inclineclub.com/show.asp?name=Rachel%20Crawford
Steve Kandrach:
http://www.inclineclub.com/show.asp?name=Steve%20Kandrach
Trish Hagan:
http://www.inclineclub.com/show.asp?name=Trish%20Hagan
Werner Kroer:
http://www.inclineclub.com/show.asp?name=Werner%20Kroer
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“R” REPORTS:
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A Run Through Time — Salida, Colorado — March 17, 2007
Bob Mishler reports:
Distance: Marathon
Goal: Finish Comfortably
Results: 5:43
Website: http://www.SalidaRec.com
General Summary:
County roads from Salida to Turret, last 9 or ten miles more primitive road. Low
key run in a great place.
Things Done Right:
Went out at a reasonable pace that I could sustain
Things Done Wrong:
Could have gone out a little faster
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Platte River Half Marathon — Littleton, Colorado — April 1, 2007
Michael Quispe reports:
Distance: 13.11
Goal: sub- 1:24:00
Results: 1:21:41
Website: http://www.platteriverhalf.com/
General Summary:
I decided to do this race at the last minute. I figured I’d be doing my usual Trophy Series race with the Rocky Mountain Road Runners but I also knew I really needed to get some distance in one way or another and since I couldn’t travel down to Manitou this weekend this would have to suffice.
Not a bad showing. I set a new cPR (comeback PR- after a 12 year layoff) for this distance. The results of this race was even faster than my time last year at the Rock N Roll Half Marathon in Phoenix at only 1000 feet in altitude. First mile however was wayyyy too fast (5:45). I settled in behind Jay Survil for about 5 minutes and since we run about the same time during first miles I thought I was being conservative. NOT. Second mile was at 11:51, third at 17:57, 5K around 18:30(which I have only run 18:49 up here at altitude so far. Four came at 24:00 and then because of the hills going up and down from then on my splits started slowing a little. I missed 5 but was still around 30:15-30:30. From miles 6-9 I was much slower and started wondering when my friend would be passing me. We came up and over a bridge between 9 and 10 that allowed me to look back but I couldn’t see anyone. I had started feeling my legs getting heavier and heavier between 6-9 but tried to hold it as much as possible.
Hit 10 at 1:01:50 and knew if I could hold this I would easily run much faster than my planned 1:24 and maybe even below 1:22 but it would be close. Hit miles 11 and 12 with fairly consistent splits but then I saw the climb over the aqueduct. I knew they said there would be a good climb from miles 12 and 12.5 and they weren’t kidding! At about 12.25 there was a nice and continuous climb up and over the aqueduct. I pushed it up and over, then flew down and made the left and up toward mile 13. I kept looking at my watch to see when 1:21 would pass. I wanted to be at 13 no later than 1:21:15 so that I had a chance of breaking 1:22. Just before I made the final turn at 13 I saw 1:21 and passed 13 around 1:21:08. It was just a matter of hauling it down to the finish. I heard the announcer call out 1:21:15 for the runner just ahead so I tried to hold it until the finish. Then I saw that I could easily break 1:22 by a comfortable margin but this time I wanted to break my cPR of 1:21:52 that I ran down in Phoeni
x. Hit the tape in 1:21:40 and was very relieved and a little shocked that
I did so well.
Therefore I was glad to have been talked into doing the run. What started as a training run where a sub-1:24 would have been more than welcomed; I ended up setting a new personal record for the distance. I’ll take it for sure.
Tough, stacked race for masters. Fortunately for me, they took the first 3 masters out for their own overall placing which left me in third for my age group. $20.00 gift certificate to the Buckhorn Exchange and a visor.
Good start to the season. Hopefully along the way there will be some
improvement. This was my first year in this race so I didn’t know what to expect. Pleasantly surprised.
This is getting to be a very competitive race. Based on this year’s time, I would have placed 10th overall but instead placed 26th. I wonder what it will be like next year! I better hope to break 1:20.
Things Done Right:
Had a good amount of fuel in my stomach to sustain me for the length and speed without bonking.
Refusing to give into the heaviness of my legs. I knew that by constantly driving my knees up and extending my legs forward instead of backing off during the last 2 miles would help me finish stronger than I had been running during the middle portion of the race.
Things Done Wrong:
Getting caught up in the heat of the first mile. I planned to be at the first mile no faster than 6:00-6:10. I’m sure that my time would have been below 1:21 had I not gone out too quickly. I am fairly good about hitting negative splits during longer races so this was not a good example of how to run a negative-split race. However, if I decide to do this race next year, the experience from this year will help hold me back from going out too hard.
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South Platte River 1/2 Marathon — Littleton, CO — 04-01-2007
Pablo Najera reports:
Distance: 13.1 Miles
Goal: 1:40
Results: 1:35:57
Website: http://www.platteriverhalf.com/
General Summary:
I think I did ok, I was pushing for one hour and half after I was feeling good and I was able to mantain a good pace, but the last mile was hard for me. I guess I have to train harder.
Things Done Right:
I was able to maintain a good pace.
Things Done Wrong:
Started tapering one week late.
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CALENDAR:
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Current version of the Incline Club calendar
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Additions to Incline Club News from IC members are welcome and encouraged.
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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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