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Sent: Wednesday, May 09, 2007 4:21 PM
Subject: Incline Club News V11 LR#25
Good afternoon!
Extreme (ly) wonderful weather we are having. Last week’s run attendance was a bit low at ‘only’ 52 in attendance but balanced out by a strong ICer showing at The Collegiate Peaks 25 and 50 milers. Be sure to check out the race reports included in this newsletter!
***
Train hard and train smart,
Connilee
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NEXT RUN:
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Thursday, May 10, 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 6 Hydro Street hill repeats.
Sunday, May 13, 8:00am — Memorial Park
(Great run so we are doing it again) Head out the Ute Pass Trail until it intersects Longs Ranch Road. Take TWO lefts and head UP Longs Ranch Road. Try to smile when you hit Poppa Bear Hill;-) Take Bobs Road to the Barr Trail. Run to Barr Camp and then head back down via the Barr Trail.
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THIS WEEK’S QUOTE:
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“To dare is to lose your footing momentarily. To not dare is to lose yourself” — Kierkegaard
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WWW POSTS:
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5/6/2007: Sun: With a good number of ICers doing the Collegiate Peaks 25/50 trail runs only 52 of us were left to take on the trails on Pikes Peak. We tried a new route to Barr Camp today. Well, we used a familiar route to add a new twist to getting to Barr Camp. First we headed out the Ute Pass Trail, then up Longs Ranch Road, across Bobs Road to get to the Barr Trail. It put us in the altitude a little later in the run which was the goal. Indeed, with all the snow still on the peak we are going to have to get creative this year. In fact, it was snowing and only 29 degrees at Barr Camp today. But a mini feed-bag was waiting for us at the bottom and the H — M crowd did not disappoint:-)
5/3/2007 Thur: 52 ICers came out for 30 minutes of 1 minute hard, 1 minute easy. It was a perfect day for it and quite a few reported some PRs. As it was a new month we did 6 Hydro Hill repeats instead of 5.
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IC BIRTHDAYS: 5/9/2007 — 5/15/2007
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Antonio Eppolito:
http://www.inclineclub.com/show.asp?name=Antonio%20Eppolito
Beverly Weaver:
http://www.inclineclub.com/show.asp?name=Beverly%20Weaver
Darlene Phelps:
http://www.inclineclub.com/show.asp?name=Darlene%20Phelps
James Wagenschutz:
http://www.inclineclub.com/show.asp?name=James%20Wagenschutz
John Reardon:
http://www.inclineclub.com/show.asp?name=John%20Reardon
Karri Buckley:
http://www.inclineclub.com/show.asp?name=Karri%20Buckley
Tom McKernan:
http://www.inclineclub.com/show.asp?name=Tom%20McKernan
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NEW IC MEMBERS: 5/2/2007 — 5/8/2007
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Cory Leppert:
http://www.inclineclub.com/show.asp?name=Cory%20Leppert
Layne Roach:
http://www.inclineclub.com/show.asp?name=Layne%20Roach
Lee Rhodes:
http://www.inclineclub.com/show.asp?name=Lee%20Rhodes
Melissa Ecker:
http://www.inclineclub.com/show.asp?name=Melissa%20Ecker
Ovetta Sampson:
http://www.inclineclub.com/show.asp?name=Ovetta%20Sampson
Rob Crawford:
http://www.inclineclub.com/show.asp?name=Rob%20Crawford
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UPDATED ABOUT ME PAGES: 5/2/2007 — 5/8/2007
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Anita Bower:
http://www.inclineclub.com/show.asp?name=Anita%20Bower
Kelly McKenna:
http://www.inclineclub.com/show.asp?name=Kelly%20McKenna
Pete Tonsits:
http://www.inclineclub.com/show.asp?name=Pete%20Tonsits
Werner Kroer:
http://www.inclineclub.com/show.asp?name=Werner%20Kroer
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“R” REPORTS:
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Big Sur International Marathon — Carmel, CA — April 29, 2007
Steve Bremner reports:
Distance: 26.2 miles
Goal: under 3
Results: 3:09
Website: http://www.bsim.org/
General Summary:
The Big Sur International Marathon is advertised as the “most scenic marathon.” Yes, it is spectacular as it winds along the rugged California coast from the pseudo-town of Big Sur northwards for 26 miles to the art gallery Mecca of Carmel. Viewing the coast and the spectacular homes and occasional beaches in slow motion for better than three hours one gains a splendid appreciation it’s beauty. Though I’ve now run 83 marathons, the marathon distance is still daunting and though it was as close to sea level as one will ever get the repetitive rolling hills took its toll. I ran the entire distance, but the final six miles were in excess of 7 minutes each with at least one poking above 8 minutes. There was one overly long uphill that took us from about mile 11 to the halfway point on the famous Bixby Bridge. To add to the fun we ran into a stiff headwind on this 2-mile uphill. Fortunately I found someone willing to trade drafting advantages up this long slog. I had bought a $25 pair of sungla
sses in the expo which is about the high end of what I will willingly pay for sunglasses because they were advertised as “anti-fog.” Well, let me tell you in the fog and low clouds we ran through on this Sunday they fogged up and I had to stash them in my back pocket.
Rebekka and I rounded out our “mini-vacation” with a wonderful two days with miles of walking in San Francisco, including up and over Nob Hill, Russian Hill, Telegraph Hill (Coit Tower) and along the Embarcadero and China Town then back to Cathedral Hill.
Things Done Right:
Ran the whole way.
Things Done Wrong:
Ran too hard on the early down-hills.
Any Other Stuff:
This is a must run for every marathon tourist. Spectacular scenery and very interesting course.
***
Pine Line Marathon — Medford, WI — 04/28/2007
Doug Laufer reports:
Distance: 26.2 miles
Goal: Collect state #44, under 4 at least, maybe even under 3:40
Results: 3:47:47
Website: http://www.centralwinews.com/starnews/news4.html
General Summary:
A very low key, no frills event. Pine Line is a rail to trails trail: out & back course, flat and straight on a dirt surface mostly good footing. Head wind going out, got a bit warm last few miles. Aid stations adequate (some folks complained not enough of them, plenty for me, fruit was nice. No gels or the like).
First mile maker was at 1.2 miles it said: 25 miles to go, the count down followed. In the early miles I would rather know how far I had gone, not how much was left, but was nice when it got down to 3-2-1 mile(s) to go.
Worn incline shirt which lead to running with couple from Canada for a number of miles: Gay is doing the double and Mike the ascent — they had lots of questions. I told them not bad — only 1 hill ;-). I also told them to buy Matt and Jim’s book (waiting for my commission check :-).
Things Done Right:
Effort level about right, even splits until about mile 23. Good focus. Had good training base, so not sure why faded a bit at end.
Things Done Wrong:
Not relaxed during first 5-6 miles, not sure why I took so long to get in flow. Faded last 2-3 miles: was it heat, wind, not relaxed enough. Maybe need to warm up a little.
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Collegiate Peaks Trail Run 25 and 50 Miler — Buena Vista, CO — May 05, 2007
Marilyn Goodloe reports:
Distance: 25 miles
Goal: Under 4:30
Results: 4:24:13
Website: http://collegiatepeakstrailrun.org
General Summary:
Beautiful trail run on the east side of Buena Vista climbing to 9400 feet. Outstanding views of the Collegiate Peaks. 25 milers do one loop. 50 milers do the 25 mile loop as well and then turn and do the loop counter clockwise. Today the weather turned out to be perfect. We had overcast skies and cool temps.
Things Done Right:
Did not go out too fast. Ate well the day before and the morning of. Hydrated early and often during the race.
Things Done Wrong:
Probably could have tapered a little more. Just took off one day from my normal training schedule.
Any Other Stuff:
I highly recommend this race for those training for PPM and/or ultras. It’s a good run early in the season to get you used to distance trail races, but it doesn’t tear you up. You can recover quickly and get right back into training.
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Collegiate Peak Trail Run — Buena Vista, CO — May 05, 2007
William Keller reports:
Distance: 25M
Goal: 5:00 hours
Results: 4:58:14
Website: http://www.collegiatepeakstrailrun.org
General Summary:
My first trail run over 20M and on unfamiliar territory. Also the first trail race since (my lame newbie finishes in) the PPRR Fall Series. Many thanks to Ted Bidwell, Gordon Barnett, Tim Edwards and Rich Muzzy for course briefings and confidence building in advance of the run. Beat my goal time, barely but finished strong and no bonk. Overall was 88th but not sure how many entrants there were (maybe around 200?) in the 25M. Given where I am in my running training, I (started late last year) I was pretty happy about completing this distance. Could’ve given just a little more, but that is only hindsight.
Things Done Right:
Trained with Incline Club all winter to get my mileage up and get consistent about the long runs!
Stayed hydrated with grape Cytomax (I’m picky about my fluids) the first 1/2 and switched over to water and gels (caffeinated Gu and crank e-gel) for the last half. Since I am not a caffeine consumer, those gu’s made a huge difference to me. Also used Saltstick pills to keep electrolytes up. Never felt like I would bonk or was running down. Ate banana halves at 11.7 and 21.8.
Started out slower than the pack for the first climb that put me +3:00 on my first split, but came in with negative splits except for power walking the long climb out of the valley (see things done wrong). I was able to make it up on the downhills between 18M and the finish. Paying attention to the splits helped me beat my goal, even if only by a little bit.
Didn’t need the first aid station and was running behind, so I picked up about 10 places there. Never saw most of that gaggle again. Longest aid stop was for water to wash down a gel and fill my platypus pack was around 1:30. The others were about 30 seconds each.
Was pleased to pass about 10 people in the last 5 miles, with only 2 of those on the 50M route.
Everything used in the race had been tested in training runs and thus no surprises. I did go out on a limb with having run only about 15M in new shoes, but was blister free and they felt great (La Sportiva Fireblades).
Things Done Wrong:
Since this was a new distance and course, I had no firm idea where I could push or where I needed to hold back. I ran at an avg HR of only 77%, which was below my goal rate to keep it at 80%. I beat my time goal but finished with a little bit in the tank despite running in from around 18M to the finish. Will be thinking about where I could’ve expended that energy for next year. Probably that second long uphill out of the valley between aid stations 3 and 4 at 14.6M
and 17.9M respectively. I can get 12 minutes there if I alternate run/walk a lot more. Combine that with seasonal improvement for next year and other negative splits from this year and I should be able to get into the 4:30 to 4:40 range. We’ll see!
Any Other Stuff:
Overall weather was cloudy with intermittent spits of flakes in the first two hours to partly sunny with temps varying from 30-45ish and a light wind. 5 aid stations (5.7M, 11.7M, 14.6M, 17.9M and 21.8M) were stocked with halved bananas, cookies, pretzels, chips, water and Gatorade. Volunteers were very helpful and friendly and got a bunch of thanks from everyone. Thanks to Anita Fromm’s recent race report, every pretzel, jelly bean, chip and gummi bear I saw on the ground I wondered if she would pick up.
The course was a loop east of Buena Vista on a combination of established 4 wheeler, fire roads and single-track. The profile involves about 2500 total feet of climbing, but after seeing the rollers versus the profile, I’d bump that to 3,000’. Maybe it just felt that way. There is a fairly continuous rolling climb through the first 12 miles, then a descent followed by another climb, then a gradual downhill (with a few arroyos thrown in where the RR used to have a bridge to flat railroad grade. At the very end, it drops into a steep descent and single-track along the river, with a bridge crossing to the finish at the community center.
This run is part of the TrailRunner Trophy series and has The North Face as the main corporate sponsor.
***
Collegiate Peaks Trail Run — Buena Vista, CO — May 05, 2007
Timothy Edwards reports:
Distance: 25 or 50 miles
Goal: finish my 1st 50 mile race
Results: finished 25 just before the 50 cutoff, stayed put
General Summary:
It was fun trying! My left knee gave me trouble at mile 15 and never let up. I finished the 25 mile loop (at 5h:40m), an hour past my goal, but I am happy that I kept running and finished 25 miles.
Things Done Right:
Stayed hydrated and fed, tried to stay warm.
Things Done Wrong:
My pace was too slow for the cutoff time for running the 50 mile loop.
***
Collegiate Peaks Trail Run — Buena Vista — May 05, 2007
Barry Oelrich reports:
Distance: 50 (25)
Goal: 9 hrs
Results: 5:30’ish 25 mile
Website: http://www.collegiatepeakstrailrun.org/
General Summary:
A loop course. The first loop is ran clockwise and has a nice mix of up’s and down’s. Great views of the Ark valley to the west. A loop course. The first loop is ran clockwise and has a nice mix of up’s and down’s. A couple short steeper climbs. Great views of the Ark valley to the west.
Things Done Right:
This was to be my first ultra. I trained well and had built up a great mileage base. I did my last long hard run two weeks ago, tapered, went in feeling very fresh and strong. I’ve been training on a trail which is much more technical and has more climbing than the CPTR course. First 12 miles, I kept to my plan of run/walking the flat sections, walking the hills and running the down-hills.
Things Done Wrong:
Injured my knee during the race, had to walk/limp to the finish from the 11.7 mile aid station. (Bashed my right knee against the top tube of bike while scouting the course the weekend prior, may have weakened my knee and it wasn’t able to take running the down-hills after the first 10 miles of the race). I could run the flats okay, the up-hills there was no pain at all, but I could barley walk downhill. Maybe LCL strain/tear? I’ll find out later this week. Pulled from the race at the 25 mile finish.
Any Other Stuff:
I wanted to thank the nice woman who let me use her compression band on my knee, the results have not posted so I don’t know her name. Also thanks to the “Angie’s” who let me run with them the final three miles, you girls kept my mind off of my knee, thanks.
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Collegiate Peaks Trail Runs — Buena Vista, CO — May 5, 2007
Ted Bidwell reports:
Distance: 25 miles
Goal: Good training run for spring and summer ultras
Results: Finished; didn’t race and ran an extra 5 miles after
Website: http://www.collegiatepeakstrailrun.org/
General Summary:
Wanted to use this as a long training run. Ran 25 in 4:09 and went out for 50+ minutes to get a 5 hour run on my legs.
Things Done Right:
Started conservative and walked the early steep hills and ran the two long gentle climbs later in the course.
Things Done Wrong:
For a change stayed within my running plan.
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Collegiate Peaks — Buena Vista Colorado — May 5, 2007
Gordon Barnett reports:
Distance: 25 Miles
Goal: 5 Hour Training Run
Results: 5:12
Website: http://www.collegiatepeakstrailrun.org/
General Summary:
Loop course (clockwise 25, ccw 50) through the foothills north and east of Buena Vista. Although the weather threatened, we lucked out (at least those of us running the 25 ‘fun race’) with only a few brief periods of blowing snow pellets. The wind gradually intensified throughout the day, making the 50 more challenging.
Things Done Right:
Treated this race as a long training run.
Prepared for adverse weather, tied a light tyvek jacket around my waste...didn’t need it. Used a 10 oz hand-held hydration bottle with my own electrolyte solution, had the aid stations top it up with water only. Vitamin “I” and micro brews at the finish.
Stayed to cheer in the 50 mile finishers. Watched the amazing performances of winner TonyK (smashed both the old & new course records), HarryH (3rd) and RickH (5th).
Jonathan and Mary-Clare, Ted, Carole and I stayed over Saturday at Mt. Princeton Hot Springs to soak our weary bones.
Things Done Wrong:
Nothing really.
A dormant Plantar Fasciitis reared its ugly head at mile 12 making the next 13 challenging painful.
Any Other Stuff:
Interesting discussion with Tom & Laura K post race about the lack of altitude training so far this season.
***
Collegiate Peaks Trail Race — 25 Miles — Buena Vista, CO — 05/05/2007
Laura Kelecy reports:
Distance: 25 miles
Goal: 3:45 — 4 hours
Results: 4:02
General Summary:
Nice event — you could choose from a 25 mile loop or turn around and do the loop the other direction for 50 miles. We had perfect weather in the morning: cloudy & cool, a light snow, then sunshine. The course is roly-poly enough to be runnable. You don’t go uphill so much that when a downhill section comes along, your muscles haven’t forgotten how to run downhill. Race proceeds benefited the Optimist’s Club and all the volunteers were extremely friendly and encouraging.
Things Done Right:
Had a good taper week before the race. Much better pacing than at Greenland. I passed a few women in the early/middle of the race and they never passed me back! I tried to be a little more aggressive on the down-hills and, miracle of miracles, no one passed me! I was running behind a guy who was doing the 50 and he had an excellent pace going so I figured I should try to stay with him since I got to quit at the turnaround/finish line and he had to turn around to do it
again. Used this race as a hard training run en-route to the San Juan Solstice.
Things Done Wrong:
No speed training so my time was slower than I had hoped. This may sound like an excuse, but since I’m trying to prepare to finish a 50 miler, I’m trying to learn ultra pacing — it’s a totally different animal! I also need to figure out what to eat the night before — not beans!
Any Other Stuff:
Fun to see lots of Colo Spgs folks at this race. Can’t wait to read Anita’s R report...
***
Colorado Mini Marathon — Fort Collins — May 6, 2007
Michael Quispe reports:
Distance: 15 Miles
Goal: Under 1:30:00
Results: 1:34:29
Website: http://www.ftcollinsmarathon.com/
General Summary:
Great course along the Poudre River Canyon, then through to the center of Fort Collins. The marathon started higher up in the canyon and the mini marathon started a few miles from the end of the canyon. The race course was a good rolling course with nothing too difficult, either down or up.
Race went well in spite of my expectation prior to driving the course. I was able to maintain a good effort level the entire way and felt strong on any up hills. A good breeze was coming into our faces for a while which probably slowed us down but it was never unbearable. I was happy with my time.
Kara Roy ended up running an Olympic qualifying time with the third fastest time in Colorado’s history, as well as the fastest American time in Colorado.
Things Done Right:
I never exceeded my comfort level, even on the downhill portions which saved me for the last half of the race. I also got a good night’s sleep the night before and ate well prior to the race. Also, driving part of the course was beneficial so I wasn’t going to be too disappointed when I ran slower than I wanted.
Things Done Wrong:
I have to remember that elevation profiles aren’t very a very accurate way to gauge the speed of a course. My expectations were too high due to the rolling nature of the course.
Any Other Stuff:
I saw that Anton won the 50 mile at Collegiate Peaks which made me feel like I needed to start putting in some real miles. :)
Now that this race is over I really need to concentrate on going UP more! Pikes Peak is pretty much right around the corner.
***
Collegiate Peaks Trail Run — Buena Vista, CO — May 5, 2007
Tom Kelecy reports:
Distance: 25 miles
Goal: Finish under 4 hours
Results: 3 hours 58 minutes
Website: http://www.collegiatepeakstrailrun.org/
General Summary:
I’ve run both the 25 and 50 miler in the past and so sort of new what to expect, though there were some new segments of trail they have incorporated since I last ran the 50 in the year 2000. There were pretty much 2 significant climbs in the 25, ranging from a low of 8,000’ at the start to a high point of around 9,400’, with a nice 6 miles of down-hill to the finish (last 1/4 to 1/2 mile to the
finish/turn around is a slight uphill). What I like about this course is that it’s not either “all up-hill” or “all down-hill"; you get some nice breaks in the varied terrain along the way. The weather was a concern the night before, but ended up being very nice with temps in the 50’s with a mix of clouds and sun, and an occasional light snow shower mixed in for ambience. There were moments when we had some awesome views of the higher peaks across the valley.
Still lots of snow up higher.
Things Done Right:
Worked out the 4 hour finish split times at each of the 5 aid stations ahead of time, and stayed on a pace pretty close to those. Stayed well hydrated (Gatorade) and energized (gels). Didn’t over-dress for the weather conditions for once. Managed a pretty good taper the week or two before, with a cut-back on volume but maintaining intensity on the shorter runs.
Things Done Wrong:
Not much I can think of. Training a little more specific to this course and distance would have netted a better finish time, but this was designated a “training race” (for Lake City 50 miler).
Any Other Stuff:
Well organized race, and nice volunteers, but the entry fee was perhaps a little high ($60) for a 25 miler.
***
Anton Krupicka reports:
Distance: 50 miles
Goal: Win, break 7hrs
Results: Won, 6:53:18
Website: http://www.collegiatepeakstrailrun.org
General Summary:
I entered this race after not being able to run my planned last two races (American River 50 and Zane Grey 50) because of a recalcitrant hamstring. I’d been eyeing this race for the past couple years, though, and had actually planned on it being my first ultra a year ago, so I was happy to come check out the course---plus, I love the Buena Vista area. The night before the race was a little woolly as I picked up a friend from a concert in Denver after 10pm and then drove to Buena Vista through intermittent snowstorms in the mountains southwest of Denver. In the end, we weren’t snuggled down into our sleeping bags in Buena Vista’s city park until nearly 1:30am, which meant that I only got four hours of sleep. Good training for the upcoming Bighorn 100, I guess (with its ridiculous 11am start, I’ll
certainly be running through the night with some sleep deprivation). Anyways, the race course itself consisted of a rolling 25 mile loop of
mostly jeep roads and ATV trails starting and finishing down by the river at Buena Vista’s Community Center. The 25 mile runners did one clockwise loop, while the 50 milers finished up with a counterclockwise loop, essentially doing an out-and-back. Overall, the 50 milers had about 5000’ of climbing with a high point around 9400’ that offered incredible views of the Collegiate Peaks across
the valley. I started off at a relaxed pace with Harry Harcrow, Rick Hessek, and Tania Pacev on the initial, flat 2.7 mile portion of mostly paved road. At this point, there were at least a dozen runners in front of us---mostly 25 milers---but I was surprised at how quickly people were starting. Once we hit the gravel, though, and the road turned uphill, most of the chatting stopped and I started to quickly move through the pack. After a fun, winding section of ATV
trail, I caught up with Paul Sullivan and we climbed gently to the first aid station at 5.7 miles in a relaxed 50 minutes. Sully caught back up to me on the downhill after the aid station, but then had to make a pit stop and I fell in with Jeff Beuche of Montrail (he was doing the 25 miler after apparently having a rough time out at the Fruita 50 a couple weeks ago). We ran together for quite a while on a gentle climb until I had to stop and pee, but I caught up to him and another runner on a very steep climb after the creek crossing. We
chatted some more until we hit the next aid station (11.7 miles) in 1:36 and he dropped me on a long, extended downhill. This downhill continued to the 14.6 mile aid station (1:58) when a 3.5 mile climb to the high point of the course started. Someone on an ATV told me I was
in 6th place at the bottom of this climb, but I passed two runners on the very runnable grade (there were actually a couple short, super steep sections) and topped out at the 17.9 mile aid station in 2:30. From here it was a long, long downhill that even had some nice sections of singletrack where I passed another runner to move into 3rd place overall (out of the 25 milers), and then I just ran as comfortably as possible down a long section of gravel road, onto a
riverside trail, and then across the river and up into the parking lot to finish the first loop in 3:23. I grabbed five more gels and a full water bottle at the turnaround and took off back up the trail to start the 7 mile climb back up to the course’s high point. My legs were definitely a little tired as I started the second loop, but I got into a nice rhythm on the gravel road and was still moving pretty well on
the first sections of singletrack. However, the last couple of miles of climbing to the 32.1 mile aid station were tough. The sun was coming out and the road was just plain steep. It wasn’t a terrible climb, but it definitely took it out of me to the point that I wasn’t able to run quite as hard as I’d wanted to on the next 3.5 mile downhill section. Eventually, though, the legs loosened up and I got moving pretty well until the 35.4 mile aid station when the course turned back uphill again. This was the part of the race that was the hardest. I was by myself and the next 5-6 miles had a lot of ups and downs with some really steep ups and downs that did a great job of making me feel like crap. However, with about an hour left in the race there was an extended gradual downhill that did a lot to
get me rolling again, and when I got to the last aid station (44.3 miles), I downed a cup of Heed and was able to run pretty hard over the fairly technical ATV trails to the last three miles on the paved road. This last section was straight into a headwind and it started snowing/sleeting, but all in all it was a decent run. My legs were pretty shot immediately after finishing, but a couple hours later I was getting back to normal. Also, there was a lot of CRUD
representation at the race; it was fun to see some familiar faces out there.
Things Done Right:
Carried a water bottle so I didn’t need to stop at hardly any aid stations. Only did an easy, flattish 2hrs the day after the race so that the recovery has been good. Ran the first few miles relaxed--didn’t get caught up in going out too fast.
Things Done Wrong:
Not sure. Maybe should’ve gotten more sleep the night before, but I don’t think that really affected my race. Should’ve stretched more immediately after the race.
Any Other Stuff:
This is a nice early season race. There were actually quite a few entrants, but with a big-name sponsor like The North Face it seems that the race could maybe come up with some decent prizes...couldn’t really see any evidence of TNF sponsorship other than a big banner hanging in the community center. Overall, a fun race on a nice course.
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