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Sent: Wednesday, June 06, 2007 3:18 PM
Subject: Incline Club News V11 LR#29
Howdy ICers!
Can you believe it’s June? Only a couple of months to the PPA/PPM. And, only a few short days until the Garden of the Gods 10 Miler on a new and improved course.
Here’s a short word from Matt regarding the Garden and the IC Run this weekend:
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Hey ICers,
As you know by this time of year we are usually running Elk Park and getting in some serious altitude. That is just not possible this year because of the snow. At the same time, because the Garden of the Gods 10 Mile is back in Manitou on Sunday it leaves a bit of a dilemma for our run. As such, we will be doing the club run on Saturday this week so there is no conflict between our run and the race. The GOG10M will still count as a club run as it always has.
Next, for those that are not running the GOG10M it is my hope that you will come out and volunteer. Specifically, I could use a few more people on the course making sure people go the correct way. The course will be well marked but I would like a person at some locations as a back up. So, if you are doing your club run on Saturday or have time before or after the race to help with various tasks please fill out the volunteer form at http://www.thetcr.com/volunteer.asp
Thank you,
Matt Carpenter
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If You’ll Be at Saturday’s Run
Details about it are below..
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If You’ll Be at the Garden
If you are running or volunteering at the Garden, you receive an automatic G or V for this weekend’s run. Race reports are welcome but not necessary.
IMPORTANT NOTE: PLEASE send a courtesy email to (e-mail removed to prevent spam) with either “I ran the Garden” or “I volunteered at the Garden” in the subject line so that we can make sure to get you on the “*” board!
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Best wishes to all those at the Garden this weekend!
Connilee
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NEXT RUN:
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Thursday, June 7, 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 8 Hydro Street hill repeats.
Saturday, June 9, 8:00am — Memorial Park
If not running the GOG10M: Bottomless Pit Sign (or even higher if you dare) with an out/back to Mt View via the Barr Trail. Bonus points if you do Mt View on the way back down too. (Hey, we need time in altitude and the snow isn’t going anywhere yet...)
Sunday, June 10, 7:00am — Memorial Park
Garden of the Gods 10 Mile Run: Run it or volunteer it.
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THIS WEEK’S QUOTE:
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“Misery is a relative thing” — Lance Armstrong — Tour de France 2005
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WWW POSTS:
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6/3/2007 Sun: With several of doing races 44 ICers were left to do all kinds of routes. Some even hit the roads and did the GOG 10 Mile course as the race is next weekend. Others headed for Barr Camp. Today was also a many feedbag and quite few brought cookies.
5/31/2007 Thur: 45 did 30 minutes of 1 minute hard, 1 minute easy. Well some of us were in taper mode but the rest were going for it! Once again a slightly damp trail made for some great traction.
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ICers WRITE:
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San Juan Solstice 50
Timothy Edwards writes: I am wondering why the San Juan Solstice 50 is not listed under the ‘Statewide” category on June 16. Several IC members are registered for it.
(Editor’s reply: I pull our race calendar together from others around the state. For some reason, I missed San Juan when I put the calendar together but hey this is a pretty good plug for it today. Submissions and additions to the calendar are always welcome, so please don’t hesitate to help me round the calendar out by sending in your favorite races. As long as they fit club criteria they will be added. )
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IC BIRTHDAYS: 6/6/2007 — 6/12/2007
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Andrea Cichosz:
http://www.inclineclub.com/show.asp?name=Andrea%20Cichosz
Brian Jones:
http://www.inclineclub.com/show.asp?name=Brian%20Jones
Elizabeth Drummond:
http://www.inclineclub.com/show.asp?name=Elizabeth%20Drummond
James Cannon:
http://www.inclineclub.com/show.asp?name=James%20Cannon
Jeff Warren:
http://www.inclineclub.com/show.asp?name=Jeff%20Warren
John Goodloe:
http://www.inclineclub.com/show.asp?name=John%20Goodloe
Laura Kelecy:
http://www.inclineclub.com/show.asp?name=Laura%20Kelecy
Mark Aspelin:
http://www.inclineclub.com/show.asp?name=Mark%20Aspelin
Michael Hampton:
http://www.inclineclub.com/show.asp?name=Michael%20Hampton
Mike Robbert:
http://www.inclineclub.com/show.asp?name=Mike%20Robbert
Rob Elsner:
http://www.inclineclub.com/show.asp?name=Rob%20Elsner
Steve Mischel:
http://www.inclineclub.com/show.asp?name=Steve%20Mischel
Tina Stringer:
http://www.inclineclub.com/show.asp?name=Tina%20Stringer
Travis Trampe:
http://www.inclineclub.com/show.asp?name=Travis%20Trampe
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NEW IC MEMBERS: 5/30/2007 — 6/5/2007
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Anne McDonough:
http://www.inclineclub.com/show.asp?name=Anne%20McDonough
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UPDATED ABOUT ME PAGES: 5/30/2007 — 6/5/2007
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Laura Kelecy:
http://www.inclineclub.com/show.asp?name=Laura%20Kelecy
Steve Sargeant:
http://www.inclineclub.com/show.asp?name=Steve%20Sargeant
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“R” REPORTS:
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Medicine Bow 1/2 Marathon — Lincoln Memorial, Laramie Summit, I-80, Wy — May 27
2007
John Mills reports:
Distance: 13.1
Goal: 2 hr
Results: 2:15
Website: http://www.angelfire.com/wy2/marathon/
General Summary:
Great race! Simultaneous start for 1/2, marathon, and the double marathon. Course for the 1/2 was all dirt road, 4 mi+ downhill, 2+ uphill, then reverse to the finish. Climb to the finish is steep. Water and Gatorade furnished but no cups furnished. Any littering disqualifies the participant. A runner’s dream 5 K also — downhill course and a ride back to the start line!
Things Done Right:
Trained on hills.
Things Done Wrong:
Motel too close to the train tracks in Cheyenne the night before.
Any Other Stuff:
Beautiful course and scenery. Finishers received a medal and a screaming yellow t-shirt. Pretty low key race. No trophies or age-group awards.
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Madison Marathon — Madison, WI — 5/27/2007
Theresa Pitman reports:
Distance: 26.2 miles
Goal: 3:40 (Qualify for Boston)
Results: 4:10
General Summary:
Beautiful day for Memorial Day weekend in the Midwest. The course is great, I went to school and Madison and it is where I trained for my first marathon so it was nostalgic. The fans are great as usual in Wisconsin.
Things Done Right:
I thought I had done everything right but apparently on race day it wasn’t my day. Almost all of my long runs were with the Incline Club 3-4 hours in length, but most of my other runs and speedwork were done on a treadmill due to my work schedule.
Things Done Wrong:
Didn’t train on road. Halfway through the race my quads and inner thighs felt like they were on the verge of cramping and the only way I would make it to the end was slowing down. My goal and all of my training was geared towards running a 3:40 and getting to Boston. Two weeks before I did the LRR to Barr Camp route (my last long run before my taper) and twisted my ankle coming down. So I ran very little the two weeks before the race, I just couldn’t find my race legs. I
think I’m better at altitude and going uphill I guess. Next time I’m doing more road training so my muscles are ready for the pounding.
Any Other Stuff:
Again, great course, rolling hills but mostly flat, lots of lakes and great people!
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Colorado Colfax 1/2 Marathon — Denver — May 20, 2007
Craig Hafer reports:
Distance: 13.1 miles
Goal: 1:34
Results: 1:35:37 placed 42/1695
Website: http://www.coloradocolfaxmarathon.com/
General Summary:
The 1/2 marathon started at City Park in Denver. The race was west on Colfax Ave. At one point the race diverted around a park with a lake. The only other detour off of Colfax was right at the end, with the finish line in the Colorado
Mills shopping center. The weather was perfect. No wind, cool start at 6am.
Things Done Right:
I paced myself throughout the race and stayed hydrated. I was able to pass other runners the second half of the race.
Things Done Wrong:
I didn’t realize the overall vertical gain was about 450 feet. I lost some time climbing.
Any Other Stuff:
It took me about 1/2 hour to walk and slowly jog back to my hotel, about 2 miles away. Perhaps this was good for a cool down.
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Casper Marathon — Casper Wyoming — June 3, 2007
Craig Hafer reports:
Distance: 26.2 miles
Goal: 3:19 to 3:24
Results: 3:22:47 13/144 overall, 3/34 age group
Website: http://www.runwyoming.com/
General Summary:
The race start was at the Casper Events Center. This was a wonderful start with plenty of warm indoor space and lots of bathrooms. The weather was perfect with no wind and a cool start at 6:30am. The race started with a loop on the bluff overlooking Casper. At mile 5 and 6 the course dropped down to the North Platte river and an asphalt trail along the NP. The course followed the NP 9 miles to Paradise Park where it looped back on the same trail. At mile 20 the course
left the NP to loop around a golf course with an additional 2.5 miles. The course finished down river at the host hotel (Holiday Inn).
Things Done Right:
Although the first mile was way too fast (6:46) downhill, I slowed down to a sustainable pace. I felt tired about mile 12 and started drinking the Powerade. I had a second wind about mile 16 and was able to pick up the pace for an even split overall.
Things Done Wrong:
I think I could have hydrated more during the first half of the race.
Any Other Stuff:
This was the friendliest race I’ve been in. The finish line was right in the host hotel parking lot. The race group served fruit, berries, pizza, sandwiches, juice, and sports drinks including beer. I felt like I knew most of the runners by the end of the race. It was a fun little party at the end.
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Kettle Moraine 100 Mile Endurance Run — Kettle Moraine State Park, Wisconsin -
June 2-3, 2007
Ted Bidwell reports:
Distance: 100 Miles
Goal: Finish under 24 hours
Results: 21:24:47 — 9th overall — 1st Senior Master
Website: http://www.kettle100.com/
General Summary:
KM100 is run in the southern Kettle Moraine State Park about 30 miles east of Madison, Wisconsin.
12,005 feet of vertical climb and loss; altitude all below 1200 feet; warm and humid.
Well organized, yet low-keyed races, with the 100 mile run they also offer a 100K, a 38-mile Fun Run and a 100-mile 4 person relay, so you’re never out there
alone.
The course is two out and backs on the Ice Age Trail. The 1st out and back is run north for 31 miles and then returning to the start/finish line to end the 100K and then a 38+ mile out and back on the southern section. Plenty of aid is available, 9 well stocked stations and a few unmanned stations with water and bug repellant (mosquitoes and ticks can be a problem).
Things Done Right:
Tapered for the race, ate properly and slept well the days before the race. With the heat and humidity I hydrated constantly before and during the run.
Things Done Wrong:
I should have walked the early hills as there is a 10 mile stretch between 15 and 25 and again at 37 to 47 that is all run able. By mile 46 I hadn’t eaten any GUs for awhile and felt a bonk was coming on, so I spent a little time in the aid station eating and drinking more. The same thing occurred at the turnaround at 62. The key thing is I strapped by hydration pack back on and got out of the aid stations!
With the heat and humidity my feet swelled and my toes took a beating, which usually doesn’t happen in the cooler, drier climates, I should have considered thinner socks.
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San Diego Rock & Roll Marathon — San Diego CA — June 03, 2007
John Cassidy reports:
Distance: 26.2 Miles
Goal: Beat old PR (5:09 ADTM 2003)
Results: PR’d 4:49:36
Website: http://www.rnrmarathon.com/home.html
General Summary:
Roll & Roll’ed with 25K other runner’s. Sea level running is easier. There were lots of spectators along the course. The last mile they had grandstands 20 rows deep. Finish was at the Marine Recruit Depot next to the airport. Run though Balboa park, downtown, on a freeway, around Mission Bay, Sea World. Over 50+ Elvis’s ran the race. Cheerleader squads every mile helps you keep going.
Things Done Right:
Signed up the last minute when I had an unexpected trip to SO CAL. Had fun. Did not PR the 1st 1/2. Drank allot.
Things Done Wrong:
Walked some the the 2nd 1/2 when I didn’t need to. P/R was in the bgg so I dogg’ed it. Did not eat very much to prevent bathroom issue’s (long line’s at the port-a-john’s). So I did run low on energy.
Any Other Stuff:
I missed the downhill 13M from Pikes Peak. I like running downhill.
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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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