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Sent: Wednesday, May 16, 2007 3:41 PM
Subject: Incline Club News V11 LR#26
Howdy ICers!
Here is this week’s news!
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Train hard and train smart,
Connilee
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NEXT RUN:
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Thursday, May 17, 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 6 Hydro Street hill repeats.
Sunday, May 20, 8:00am — Memorial Park
Barr Camp via the Barr Trail or 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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“It may be that those who do most, dream most” — Leacock
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WWW POSTS:
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5/13/2007: Sun: At least 55 were out today and it got down right hot! Hard to believe that last Sunday we were freezing. The run was once again to Barr Camp with quite a few getting there via Longs Ranch Road.
5/10/2007: Thur: 48 UCers showed for a 30 minute tempo run up the Barr Trail. It was perfect conditions.
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ICers WRITE:
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Williams Canyon Update
Eric Billmeyer writes:
Upper Section of Williams Canyon closed!! Not sure how many of you have seen this yet, but coming down off Rampart today into Williams Canyon I saw new signs installed warning you that the trail is closed due to danger from the shooting range. There must be 5 or 6 signs almost down to the Waldo turnoff essentially telling you not to go up trail. Not that you didn’t know this already, but run at your own risk up there, it sounded like somebody was shooting artillery shells this morning :( At some point the Forest Service needs to deal with the
illegal shooting and trashing going on at the shooting range, if you love Williams like I do we need to work on getting the trail in Williams designated as official and getting better management of the shooting area or having IT closed.
Also, there is a lot of water flowing in the canyon! The waterfall is amazing right now. If you’re going to run in the canyon expect to get your feet and shoes wet and muddy. Please don’t try to avoid the water and mud by creating new side trails. If you can’t deal the with water and mud, please don’t go.
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IC BIRTHDAYS: 5/16/2007 — 5/22/2007
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Amy Moore:
http://www.inclineclub.com/show.asp?name=Amy%20Moore
Bruce Barrell:
http://www.inclineclub.com/show.asp?name=Bruce%20Barrell
Bruce Wacker:
http://www.inclineclub.com/show.asp?name=Bruce%20Wacker
Jodie Penn:
http://www.inclineclub.com/show.asp?name=Jodie%20Penn
Martina Ritchie:
http://www.inclineclub.com/show.asp?name=Martina%20Ritchie
Paul Montville:
http://www.inclineclub.com/show.asp?name=Paul%20Montville
Rebekka Hannula:
http://www.inclineclub.com/show.asp?name=Rebekka%20Hannula
Roger Villmow:
http://www.inclineclub.com/show.asp?name=Roger%20Villmow
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NEW IC MEMBERS: 5/9/2007 — 5/15/2007
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Adriana Lempke:
http://www.inclineclub.com/show.asp?name=Adriana%20Lempke
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UPDATED ABOUT ME PAGES: 5/9/2007 — 5/15/2007
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Karl Schab:
http://www.inclineclub.com/show.asp?name=Karl%20Schab
Sarah Murphy Case:
http://www.inclineclub.com/show.asp?name=Sarah%20Murphy%20Case
Stephen Martin:
http://www.inclineclub.com/show.asp?name=Stephen%20Martin
Tim Barnes:
http://www.inclineclub.com/show.asp?name=Tim%20Barnes
William Keller:
http://www.inclineclub.com/show.asp?name=William%20Keller
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“R” REPORTS:
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Pilot Knob Trail Race — Forest City, Iowa / Pilot Knob State Park — May 5,
2007
Curt Krieger reports:
Distance: 15K
Goal: Maintain my status as a top 5 finisher here/ check the status of rehab of knee pain
Results: 5th overall; 1st in age group in 1:16:03
Website: http://www.pilotknobtrailrace.com/
General Summary:
Very beautiful and challenging course in a state park. I started rather reserved along with perennial winner, Chris Jensen (who finished 49th overall at Boston Marathon this year), and a couple other runners that usually put this race on their calendar. After the 1st mile I realized that I had better become more comfortable with my pace as I haven’t been able to run much lately due to knee pain caused by patello-femoral syndrome. I settled into a steady pace that I was able to maintain. A couple of times a runner would catch me from behind as I walked to relieve the tightness in my knees but I would pull away again when I recommenced the run. I was able to stay reserved in 5th place throughout the remainder of the race.
Things Done Right:
Ran the race in a manner to help assess how well my exercising is helping reduce the knee pain.
Able to participate in the race again to make it 10 out of 13 for me since it’s inception in 2000. (Since 2002 its been offered as a 15K in the spring and 5M in the fall.)
Things Done Wrong:
Took some poor advice regarding no longer using rigid orthotics that have helped me deal with plantar fasciitis the past few years. Midway through the race my left arch began to sting a bit and I was limping in the evening following the race.
Any Other Stuff:
Over 9.3 miles of incredible dirt, and grass trails that wind you through a beautiful forest in Pilot Knob State Park. The terrain is the result of the glacial retreat and the moraines that were formed by deposited glacial debris. Twice you run up and around the “knob” which is the second highest area in Iowa with an elevation of 1450ft. (Where Iowans can go for alti"d"ude training for the PPA/PPM.) This course goes over stone bridges, through twists and turns, up and down inclines and declines of all angles. The course is set and marked by
experienced runners and is as accurate as possible by using a measuring wheel.
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Crimestoppers Azalea Run 10K — Savannah, GA — 05/12/2007
Doug Laufer reports:
Distance: 10K
Goal: get in some quality miles
Results: 46:12 10K — tha is quality for me
Website: http://www.savystrider.com/pages/results144.html
General Summary:
I was at a conference in Savannah, GA (Fraud and Forensic Accounting Education). After a couple of days of sitting in workshops all day I was chopping at the bit. I found a 10k that was being held less than 2 miles from the hotel, so I skipped first morning session on the last day of the conference to go do the 10k.
The early morning run from the hotel to the race was awesome; there was a shroud of fog, the air was heavy and still, just tremendous! By time the race started the fog was gone but humidity was still about 100%, and it sure felt hot.
The event was a small local race (Crimestoppers Azalea Run 10K), put on by the Savannah Running Club. Setting was beautiful; flat and, fast course through Savannah, tree lined streets, complete with Spanish moss.
I got a medal at the race (won age group :-)) that said “Crime Stoppers 10k."The other conference participants were amused when I told the story — came to a fraud conference and got an award for being a crime stopper.
Things Done Right:
Skipped a conference panel discussion to do 10K (I was not on panel :-) but I did have to make a presentation later that morning.
Things Done Wrong:
Did not train in heat and humidity — slower by 45 seconds for second half — quads heavy and lactic, sweating like a pig (Note: I really do not know how pigs sweat since I am a city boy).
Any Other Stuff:
Savannah is a beautiful city — great downtown: small parks every few blocks, very nice.
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Collegiate Peaks 25 & 50 Mile Trail Runs — Buena Vista, CO — May 5th, 2007
Peter A. Tonsits reports:
Distance: 25 miles
Goal: Sub 4:30
Results: 4:44:16
Website: http://www.collegiatepeakstrailrun.org
General Summary:
All in all I felt reasonably good about the run despite not achieving my goal time. My training has been a little hit and miss thus far this year, so I’m not where I want to be yet. Took it out very easy....basically started slow and then tapered off....strategy was to run the first half slow and pick it up in the second half since I felt completely spent towards the end of this race in both 2004 & 2005. Ran easy and held back until hitting the 2:15:00 mark (half of my goal time) and then cranked it up from there all the way in. Picked up a
ton of places from the 2:15:00 mark on and didn’t get passed myself the whole way in. May have either gone out too slow or waited too long to put the pedal to the metal because despite running hard from 2:15:00 on I was well off my overall goal. I guess I need to get a little more scientific next year and calculate what my splits should be from aid station to aid station to keep the race from getting away from me.
Things Done Right:
It’s definitely more fun to feel strong in the 2nd half of a race than it is to just fade and get passed left and right in the final miles. I was able to run many of the sections in the second half that I’ve normally struggled with in years past. Also hydrated well (maybe too well....see things done wrong). Did get in some nice long training runs for this race including two on very varied terrain which definitely helps on this up and down course. Also tapered well
for this race as far as cutting back on running (not so much on sleep
though....again see things done wrong.)
Things Done Wrong:
Did not get nearly enough sleep the week leading up to the race, including a 3am alarm the morning of in order to make the drive from Colorado Springs to Buena Vista for the 6:30am start. I need to try staying overnight in Buena Vista next year as I think the drive is a little stressful and takes quite a bit out of me. I need to drink my fluids well before the start of the race and then give my body time to process it.....had to make 5 pit-stops in the first 2:15:00 and
just one in the second 2:29:16.
Any Other Stuff:
It was great seeing the turnout from Incliners! We were very well represented! The views from the course are spectacular especially on years when the sun is out, and if you’re not running Boston in mid-April you should be up here running this in early May!
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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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