2008 Incline Club News V12 LR #19

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Incline Club News V12 LR #19

Sent: Wednesday, March 26, 2008 2:53 PM
Subject: Incline Club News V12 LR#19

Good afternoon, Incline Club!

How about this spring weather? It is so enjoyable, and really makes me itchy for spring training, including our Thursday workouts that begin in April. More info next week!

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Long Sleeve Incline Club Shirts!
Long awaited and often requested long sleeve IC shirts should be available this weekend at the Colorado Running Company: 833 N Tejon St., (719) 635-3833

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Mini-Feedbag this Sunday!
If your last name begins with N through S, please bring snacks to share this week! I’ll be sending out a separate reminder.

Train hard and train smart!

~Connilee

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NEXT RUN:
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Sunday, Mar 30, 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 just do Waldo or LRR. Screw Shoes recommended

Mini-feedbag after the run:-)

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THIS WEEK’S QUOTE:
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If you think you can win, you have won. Faith is necessary to victory — Hazlitt

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“R” REPORTS:
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Lower Potomac River Marathon — Piney Point, MD — March 9th, 2008

Steve Bremner reports:
Distance: 26.2 miles
Goal: finish respectably
Results: 3:17
Website: http://www.cbrcmd.org/lpr_marathon.htm

General Summary:
Windy, but could have been worse. Cold, but could have been worse. No rain. The course started in Piney Point, MD, proceeded south across a short bridge to George Island, did a couple out and backs then returned to the mainland. On the island it was exposed and windy cold at least in one direction. Next task was return to starting point ( 9 miles) then go west on a point to a lighthouse and back to the 11 mile point. Now we would simply run up to 2-lane highway 249 for eight miles, turn around and come back to the finish line.

I slowed down after the half way point and I must admit lollygagged a bit, drifting into 8-minute plus miles. Finally at mile 24 I advised myself that this was only a marathon and to stop coddling myself!! I woke up and ran 7 minute miles to finish and passed a couple guys in the process.

Things Done Right:
Wore stocking cap and gloves.

Things Done Wrong:
relaxed too much in the 20-mile range.

Any Other Stuff:
Course is very scenic and interesting. I love to run marathon states because it often takes me to parts of the states I would never otherwise visit. The lower Potomac peninsula of Maryland is a case in point. Though I was stationed at Andrews AFB in Maryland for a year I never made it down to this segment of the state.

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Snow Mountain Stampede XC Ski Marathon — YMCA of the Rockies, north of Winter Park — March 01, 2008

Andy Kovats reports:
Distance: 42Km
Goal: stay within 20 minutes of the leader
Results: finished nearly 40 minutes back after bonking
Website: http://www.grandnordic.org/

General Summary:
The Stampede is one of the oldest and largest cross country ski races in the state. The course is located on the YMCA of the Rockies near Granby and consists of 2 laps of 21Km. The course rises a good 500’ between the low and high point, and the altitude and hills seems to count for about 10Km worth of distance as the winning times in this race are comparable to 50Km races elsewhere in the country. There were shorter distance races and both skate and classic versions, so a little something for everyone. The weather was very warm with highs near 40F and plenty of sunshine with a light breeze. This apparently had the effect of drying out the snow in the shaded sections as my skis became very “grabby” at times. My skis seemed even slower than average, though many other people were complaining about their glide in the shade.

Things Done Right:
Dressed lightly and took lots of fluid (alternating water and electrolyte) before and during the race. In spite of this I was getting muscle cramps early in the 2nd lap, and in the past I have noticed the correlation of dehydration to bonking. Training seemed about right for the hills as I felt strong and smooth on the big climbs.

Things Done Wrong:
I haven’t noticed the need for food in longer ski races lately and so did not eat during the race. When I last skied this course in 2000, I was younger, better conditioned and had faster skis as I cruised the course in about 2 hours and 10 minutes, nearly 40 minutes faster than this time. But with the conditions this year I was really hurting by the 2 hour mark. I also think the slow skis might have been partly due to the bases sealing up somewhat so it appears I’ll be buying new skis or getting the old ones stone ground before next season.

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Better Half Marathon — Gateway, Colorado — 03 08 2008

Fred Wright reports:
Distance: 13.1 miles
Goal: 2 hours, and age group place (my a/g was 60+)
Results: 2.17:09, won 60+ age group
Website: http://www.coloradorunnermag.com/media/results/GatewayCanoynsBetterHalfMarathon_2008.txt

General Summary:
Well organized, black top all the way, mile markers at every mile, water and Gatorade at start and approx. every 3 miles; A course to die for, both in beauty and PR potential. Gently rolling over the first eight miles, gradual up to just past the ninth mile, then primarily down to finish in the Gateway Resort. The Resort is “a work in progress” but most all the main facilities are in place. The race was won outright by a woman (~ 81 min’s, and she was not pushed too hard), whose next big race is the women’s Olympic Trials in Boston.
I would recommend this race to anyone who wanted a fast time or a break from routine. I will go back next year. When, hopefully, the five year age groups wont stop at 60 + !

Things Done Right:
Had a nice three day family stay at the resort.

Things Done Wrong:
Having lost so much training time this season, did not “taper” for the race. But the most serious omission was not doing any runs on roads. Consequently, after running through the first eight miles in the 9:00 — 9:15 range, razor blades found their way into my quads and I was forced to walk/jog the remainder of the race. Sitting and standing became a post race torture!

Any Other Stuff:
See above.

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A Run Through Time — Salida, Co — March 15, 2008

Lori Hawkins reports:
Distance: Full & 1/2 marathon-I hoped I was ready for the 1/2
Goal: Beat time of 2 yrs ago
Results: 2:37--15 min.slower than goal
Website: http://www.salidarec.com/ccrc/

General Summary:
Tough course in the banana belt of southern Colorado. Snow the night before made the scenery unbeatable, and made the dirt/gravel road a little scary and muddy. I experimented with S-caps and recovery drink (I know, I know, don’t try anything new in a race). Finish line food was MUCH improved over the inaugural race two years ago. Shirts fit nice, and I had a great time connecting with other Colorado Springs runners there!

Things Done Right:
I’m sure the recovery drink made a difference--I could feel my calf wanting to cramp on the last downhill and my quads were unhappy at the end. But after a two hour drive home, my bottom half felt just fine. I had a stretching session two days before that helped me feel loose, in spite of a sciatic problem starting up. Incline Club runs around Waldo helped prepare for the distance, and weekly dog runs at Red Rock Open Space helped prepare for the hills.

Things Done Wrong:
Too bad I can’t fit a 13 mile run into an evening at Red Rocks! I’m pretty good at conquering a 3 mile hill, but this was a 6.5 mile one! Ended up walking about a mile or more, but was able to recover my lovely downhill pace, esp. when I got past the snow/ice.

Any Other Stuff:
Good confidence builder for me, in spite of the slower-than-expected time. Beautiful drive, beautiful scenery. Would be nice if miles were marked.

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Catalina Marathon — Santa Catalina Island, CA — March 15, 2008

GORDON BARNETT reports:
Distance: 26.2 MILES
Goal: Enjoy the adventure and get quality time on my feet for my upcoming ultras this summer
Results: 4:31:18
Website: http://www.pacificsportsllc.com/CatalinaMarathon/registra.htm

General Summary:
First timer at Catalina. A very challenging trail marathon with some of the most beautiful vistas I’ve ever seen. Lots of hills. Perfect weather conditions. I highly recommend this Marathon for anyone looking for an ultra-like trail race.

My only complaint involves the logistics for packet pick-up. Runners had to climb at least 2 miles uphill on pavement to stand in line way to long to pick up race kits. Better organization required for crowd flow.

Things Done Right:
Trained using “Coach Shafai’s” hill repeats on Rampart.

Trained and traveled with other members of the “Kenyan High Altitude Training Club.” Thanks to Doug, Bob, Val, and Rick, for the support and friendship.

Didn’t puke my guts out race day morning on the boat from Avalon to Two Harbors.

Kept a sustainable pace throughout, ran every step. It is so cool running hills at sea level. Our Colorado contingent received lots of comments.

Nike Air Trail shoes from Colorado Running Company — thanks Jeff!

Crossed the finish line with Michael Shafai and John Gardner — thanks guys!

Ran into the ocean after crossing the finish line.

Ran safe, ran smart.

Things Done Wrong:
Not a darn thing.

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Catalina Marathon — Santa Catalina Island, CA — March 15, 2008

Tim Steffens reports:
Distance: 26.2 miles
Goal: Sub four hours
Results: 4:16:51
Website: http://www.pacificsportsllc.com/CatalinaMarathon/athlete.htm

General Summary:
I had a really difficult time sleeping the night before so when I drug myself out of bed at 3:15 Am to meet the rest of the “crew” for breakfast and to dress. I was unrested to say the least. We decided to be present at the boat landing in Avalon at 4:15 even though the boat does not leave until 5. If you do not show up early and get a good place in line you will end up taking the 45+min boat ride on the floor. THE SEAS WERE VERY ROUGH! ugh. A few in our group ended up with upset stomachs but we all avoided loosing our breakfast although many on the ride did not. I was plain sick by the time we reached Two Harbors and I was ready to get off of the boat when the captain announced that due to the rough seas that landing would take extra time and we would have to leave the boat one at a time/single file! We had approximately 45 minutes from the time we landed until race start. We all meet at some unknown porta potties which are neglected and some picnic tables to stretch, use the facilities, and smell the carrying scent of a pre runners “high"... The weather this year was awesome! Clear as a ever, with a bearable wind and temps from the 40s to the mid 60s! The views of the island were amazing! After last years fires the entire island was in bloom with soooo many different colors of flowers. I think one of the main reasons my time this year was slower than last year was I had the opportunity to take in all of the spectacular scenery.

Things Done Right:
Lots of training on Rampart!

Things Done Wrong:
Not enough “running.” I was not ready for Middle Ranch where it is approximately 5 miles of a slight incline.

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IC BIRTHDAYS: 3/26/2008 — 4/1/2008
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NEW IC MEMBERS: 3/12/2008 — 3/25/2008
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UPDATED ABOUT ME PAGES: 3/12/2008 — 3/25/2008
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Gordon Neal:
http://www.inclineclub.com/show.asp?name=Gordon%20Neal
Jack Ramsey:
http://www.inclineclub.com/show.asp?name=Jack%20Ramsey
Larry Rosenkranz:
http://www.inclineclub.com/show.asp?name=Larry%20Rosenkranz
Rick Stull:
http://www.inclineclub.com/show.asp?name=Rick%20Stull
Shannon Galpin:
http://www.inclineclub.com/show.asp?name=Shannon%20Galpin

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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:
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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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