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Sent: Wednesday, April 18, 2007 3:00 PM
Subject: Incline Club News V11 TH #3 LR #22
Good afternoon!
Incline Club Thursday Runs
Last week’s run was a bit snowy! Just a reminder that Incline Club runs are never cancelled due to weather (although I can remember some very cautious runs during electric storms) so don’t cancel your plans to join us if Mother Nature has another wet or snowy day!
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Train hard and train smart,
Connilee
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NEXT RUN:
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Thursday, April 12, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do a 30 minute tempo run up the Barr Trail. Run easy back down the Barr Trail do 5 Hydro Street hill repeats.
Sunday, April 15, 8:00am — Memorial Park
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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If your life is free of failures, you aren’t taking enough risks. — Unknown
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WWW POSTS:
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4/15/2007 Sun: 61 showed for what started off as a little bit cold day. However, it quickly warmed up and extra layers were shed. Mud was the key word for today and many came back from their runs (most did Waldo) covered in it.
4/12/2007 Thur: Springtime in the Rockies! Grass is growing, trees are budding and we got several inches of new SNOW! 33 didn’t seem to mind however as the IC does not cancel any run no matter the weather. The protocol today was a 30 minute tempo run up the Barr Trail. Oh, and 5 Hydro hill repeats.
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ICers WRITE:
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None this week!
Doesn’t anyone have a question for Dr. Rocket? :*)
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IC BIRTHDAYS: 4/18/2007 — 4/24/2007
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Al Alvares:
http://www.inclineclub.com/show.asp?name=Al%20Alvares
Barbara Dahl:
http://www.inclineclub.com/show.asp?name=Barbara%20Dahl
Barry Whited:
http://www.inclineclub.com/show.asp?name=Barry%20Whited
Daniel Greer:
http://www.inclineclub.com/show.asp?name=Daniel%20Greer
Eric Morland:
http://www.inclineclub.com/show.asp?name=Eric%20Morland
Harold Hays:
http://www.inclineclub.com/show.asp?name=Harold%20Hays
Jim Umphrey:
http://www.inclineclub.com/show.asp?name=Jim%20Umphrey
Mike Foster:
http://www.inclineclub.com/show.asp?name=Mike%20Foster
Paul Cooke:
http://www.inclineclub.com/show.asp?name=Paul%20Cooke
Payton Walter:
http://www.inclineclub.com/show.asp?name=Payton%20Walter
Ronald Garcia:
http://www.inclineclub.com/show.asp?name=Ronald%20Garcia
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NEW IC MEMBERS: 4/11/2007 — 4/17/2007
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Jim Umphrey:
http://www.inclineclub.com/show.asp?name=Jim%20Umphrey
Julie Crist:
http://www.inclineclub.com/show.asp?name=Julie%20Crist
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UPDATED ABOUT ME PAGES: 4/11/2007 — 4/17/2007
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Casey Walter:
http://www.inclineclub.com/show.asp?name=Casey%20Walter
Sara Wulfkuhle:
http://www.inclineclub.com/show.asp?name=Sara%20Wulfkuhle
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“R” REPORTS:
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Greenland Trail 25K — Greenland Open Space, CO — April 14,2007
Scott Suter reports:
Distance: 25K
Goal: 2:15
Results: 2:17:12
Website: http://www.greenland50k.com/
General Summary:
It was a beautiful morning to have the race as the weather had been questionable the previous day. The trail was frozen with areas of light snow. Overall, the course was fun and enjoyable.
Things Done Right:
Paced myself well and didn’t go out too hard.
Things Done Wrong:
I thought I kept myself hydrated and fueled with gels, beans, etc., but I ended up cramping in my quads and hamstrings at about mile 11. Had to stop and stretch out a bit but was able to keep moving on.
***
Greenland 25K Trail — Greenland Open Space, Larkspur, CO — April 14, 2007
Michael Quispe reports:
Distance: 25K
Goal: Under 1:51:00
Results: 1:50:51, 3rd overall, 1st masters
Website: http://www.greenland50k.com/
General Summary:
I wanted to run faster than last year and preferably better than 8th place. Had the rangers felt the running conditions were unfavorable, the race would have been cancelled. Fortunately we didn’t get as much snow as anticipated.
I went out comfortably the first lap and held it fairly well throughout. The first 3 miles or so had a small amount of snow — 1-2” at most — but nothing to really slow us down much. After the third we started to climb and found several most inches of snow which significantly slowed us all down. Until we got to the top of the hills did we have better conditions to run. I ran steadily until the
turn around for the second lap in 6th place overall when I saw only two other runners making the turn around. The rest were running the 8 mile and were on the way to the finish line. The two ahead were in the 25K like me, one being Daryn Parker and the other Dave Mackey. Little chance of catching them.
The second lap started uneventfully and as I made my turn around, Tony Krupicka made his turn for the 50K. I ran behind him for most of the first 3 miles then passed him for a few minutes before he passed me on the hills. The snow was tramped down but we then had to condend with mud in certain areas, although it never got too bad during the second loop. We pretty much ran together until about a mile and half to the finish when I figured I’d better pick it up to finish hard. For most of the second lap there was a runner gaining, which I figured was another 25K runner. Turned out to be Johannes Rudolph of Boulder in
the 50K. I was able to leave him once I started picking it up.
I finished nice and strong and felt good afterwards. A few seconds faster than last year but on a course that was definitely slower. I think I could have at least run another 2 or 3 minutes faster had the trail conditions been better but I’m please with my performance. It means something is going right with the beginning of the season.
Things Done Right:
I found that eating a few granola bars before the race allows me to fuel up nicely without the heavy feeling some other foods cause. So, I did just that.
Things Done Wrong:
Not much, just a little warm during the second lap.
***
Greenland 50K — I-25 MM 167, Just North of Monument — April 14, 2007
John Cassidy reports:
Distance: 50K
Goal: Finish
Results: Finished
Website: http://www.greenland50k.com/
General Summary:
Race began with 100% snow coverage, ending with 0% coverage — looked like a different world. 4 laps of about 8 miles each. 1st lap was snowy, 2nd & 3rd were muddy, 4th was dry.
Swag:
Tech shirt
Medal
Socks
Heed
Pizza & Beer
Things Done Right:
Paid for it so I wouldn’t find an excuse not to run. Did not stop after 3 laps when other were finishing. Rick Crawford helped me acting as crew chief — he was there for Anita
Things Done Wrong:
Got low on water and was pushing thick blood. 1/2 hour after finishing my heart rate was still 120. DRINK MORE WATER
Any Other Stuff:
Some guy was playing Paul Revere and running his horse along the course. Upon hearing the horse approaching from behind I thought, “That sounds like Matt.” Heavy breather, fast approaching speed = Matt
Amy Moore was a volunteer
***
Greenland 50K — Greenland Open Space — 04/14/2007
Laura Kelecy reports:
Distance: 50K
Goal: 5 hours
Results: 5 hours 17 min
Website: http://www.greenland50k.com/
General Summary:
Gorgeous day for a long run. Race directors were thinking of postponing the race for 2 weeks due to the snow and cold that was predicted, but didn’t need to. This is a loop course and runners could choose between 1 loop (8 miles), 2 loops (25K) or 4 loops (50K). I felt the event was well organized, the 50K-ers got a nice canvas tote bag along with the OK high-tech white shirt. Heed was the drink
offered at the aid stations.
Things Done Right:
Showed up, kept moving forward, soaked up some sun, splashed in the mud, finished. Learned a lot about what I need to do before the San Juan Solstice! Wore trail shoes (along with my new gaiters) that were 1/2 size bigger and my feet were happy!
Things Done Wrong:
Probably overdressed. My original plan was to wear shorts, long-sleeved shirt and tie a jacket around my waist, but when we left home it was 19 degrees at the AFA so figured it was going to be COLD. The sun was shining and no wind, so it was warm enough for shorts. Started out too fast (felt really good on the first 2 loops), passed several women who ended up passing me on the 4th loop. Didn’t get enough fuel in during the run. Haven’t done enough long trail runs to be
ready for this distance.
Any Other Stuff:
Good training run. Even though it was 4 loops, it didn’t require as many mental gymnastics as I expected. The aid station volunteers were wonderful. We were really fortunate with the weather.
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NON-"R” REPORTS:
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Horsetooth Half Marathon — Fort Collins — April 15, 2007
Julie Denise Crist reports:
Distance: Half Marathon
Goal: 2:20:00
Results: 2:08:57
Website: http://www.horsetoothhalfmarathon.com/
General Summary:
This was my first half marathon, actually it was the longest distance I have ever run. (Prior to that it was 11 miles)
Things Done Right:
I trained well and kept a good attitude.
Things Done Wrong:
Didn’t keep the best diet.
***
Greenland Trail 25K — Greenland Open Space — April 14, 2007
Jason Callegari reports:
Distance: 25K
Goal: 2:00
Results: 2:05
General Summary:
The Greenland Open Space was a beautiful location for the start of the trail
running season. The trails were covered with a fresh dusting of snow which
quickly turned to mud for the 2nd lap of the course. The terrain was relatively
mellow with a number of rolling hills.
Things Done Right:
Ran slow because I knew I didn’t have the appropriate training in order to
really compete in the race. Was mentally tough on the hills and in the mud
which slowed the course as the day warmed.
Things Done Wrong:
Ate a hefty dose of Mexican food the night before which caused some stomach
discomfort for the first half of the race. Got stuck in the back of the group
at the start forcing me to weave my way through the maze of runners for the
first 2 miles.
***
Greenland Trail 25K — Greenland Open Space — April14, 2007
Rick Isaac reports:
Distance: 25K
Goal: 2:40:00
Results: 2:40:03
General Summary:
Beautiful day and setting for a run. Trail was snow packed w/ decent footing
first loop. Footing was slippery and sloppy on 2nd loop. Good long run as this
was longest run in 18+ years, after a hard week of training w/ 1/1 hard easy on
Mon., Farlek run of 65 min. on Tue. and Tempo run on Thur.
Things Done Right:
Started conservatively. Only 1 runner passed me on second loop. Worked on
brisk walking technique up a couple of the hills on second loop, esp. where
there was poor footing.
Things Done Wrong:
Didn’t get a good nights sleep the night before race and didn’t eat a good meal
the night before. Took kids to McDonalds and wasn’t thinking about race next
morning. Back of Left shoulder really started hurting at 5 mile mark. Didn’t
reach goal of negative split — Ran second half, plus 1:40.
***
Platte River 1/2 Marathon — Littleton-Denver, CO — April 1, 2007
Rick Isaac reports:
Distance: 1/2 Marathon
Goal: 1:57:45
Results: 1:55:34
General Summary:
First race of this length in 18 years. Really enjoyed the day. Didn’t realize how much I missed it. Good first training race for BTMR and PPA this summer.
Things Done Right:
Entered the race. Started conservatively and reached goal of sub 9 min. pace.
Things Done Wrong:
Got carried away Miles 3-8 and ran 8:20-8:30 pace, then paid for it the last 3 miles.
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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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