2008 Incline Club News V12 TH #2 LR #21

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Incline Club News V12 TH #2 LR #21

Sent: Wednesday, April 09, 2008 7:09 PM
Subject: Incline Club News V12 TH#2 LR#21

Good evening, Incline Club!

Here’s this week’s news!

Train hard and train smart!

~Connilee

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NEXT RUN:
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Thursday, Apr 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 4 Hydro Street hill repeats.

Sunday, Apr 13, 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. See maps!

Thursday, Apr 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. Easy back down the Barr Trail. Do 4 Hydro Street repeats.

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THIS WEEK’S QUOTE:
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“Incline Club:
We do hill repeats for our cool down.
Do you really want to know what the ‘workout’ is?” :*)
- Overheard on the Thursday workout

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MEMBERS WRITE:
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Barr Trail Conditions
John Garner posted on the message board: For those fortunate enough to be able to train on Barr trail, here are the trail conditions as of today (4/6):

From Hydro to No-Name Creek (aka Rock Creek... or whatever they are calling it today. Just don’t call it French creek :-): Clear with some minor icy spots after the W’s and around the rock arch. Nothing that would require screw shoes or yak tracks.

No-Name to the 7.5 sign: Once you leave No-Name, you quickly run into a stretch of hard packed snow and crunchy ice (more ice than snow). There are some nice stretches which are clear, and others that are not so clear. The good news is that if you need to step off of the trail, your foot will not sink down 2’ as what remains of the snow has crusted over enough to support somebody standing on it. For the uphill, screw shoes are nice in some spots but generally not required.

7.5 to Barr Camp: Same stuff, just more of it. Nothing too horrid. The ice has a good texture to it. There are still nice long stretches that are clear, including the rocky downhill right after lightning point. On the way up, screw shoes are a nice to have but not a must have. On the way down screw shoes are recommended. (I put my yak tracks on at barr camp and took them off again at No-Name)

That said, they are expecting 4” of snow tonight at Barr Camp. So the clear spots may get covered for the next day or so till it melts off.

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Tuesday Track Workouts
Larry Miller posted on the message board: We will start the Track workout next Tuesday, the 15th of April. Warm-up early because the track work-outs start at 5:30. If there is a track meet or High school still on track we run till it clears. Keep Running, Larry

We will start the Track workout next Tuesday, the 15th of April. Warm-up early because the track work-outs start at 5:30. If there is a track meet or High school still on track we run till it clears.

Keep Running
Larry

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NEWS:
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4/6/2008 Sun: 70 came out for a trip to Barr Camp. No snow until No Name Creek. From there snow and wind were the order of the day.

4/3/2008 Thurs: 46 showed for the first Thursday workout of the 2008 season. And to keep us honest we were greeted by a monster snowstorm. Big flakes turned hair to ice and by the Rock Arch there was 4” of the new stuff! Amazing — Springtime in the Rockies.

3/30/2008 Sun: 68 came out for a great day of running. The snow is gone for large parts of the Waldo/Longs Double although mid to upper Longs is still covered in it.

3/23/2008 Sun: Another 49 came out today. Pretty darn cold passed No Name Creek.

3/16/2008 Sun:49 showed for today’s run. There was little snow on Rampart Range Road.

3/9/2008 Sun: 51 ICers came out out today. The goal was Barr Camp. A few actually made it.

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“R” REPORTS:
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Rocky Raccoon — Huntsville, TX — 2/2/2008

David Hendrix reports:
Distance: 100 miles
Goal: To finish.
Results: Did not finish.

General Summary:
The race consisted of 5 laps around Raven Lake north of Houston, TX. It was on either trail or dirt road.

Things Done Right:
I felt I had a very good pace to be able to finish the race. I kept myself well hydrated and well nourished.

Things Done Wrong:
I only made it to the 70 mile aid station. I believe the main reason was that the race took place in the winter which made it hard for me to train. I had to stop because I developed hot spots and blisters on the bottoms of both feet. This is my 2nd attempt at a 100-miler, and I not figured out how to avoid this problem.

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American River 50 Mile Endurance Run — Sacramento, CA — April 5th, 2008

Steve Bremner reports:
Distance: 50 miles
Goal: 8 hours
Results: 7 hours 13 minutes; 24th overall; 1st 50- 59 age group
Website: http://run100s.com/AR50

General Summary:
The first 27 miles were flat on asphalt bike path so I tried to run as slow as I could and stay on the dirt sides as much as possible. I reached 27.4M in 3:24 — plenty fast for me at my advanced age but I felt just fine. The final half of the race was scenic rolling single track trail through beautiful meadows with wildflowers interspersed with sections of forest. I hit cruise mode and passed about ten people up until the “Last Gasp” aide station at mile 47.6. The final 2.4 miles were up a steep road and here I flagged a bit getting passed at the last minute by two runners: one of them Tim Twietmeyer who has run the race 29 of the 30 times it has been run with a PR of 6:05 on the course.

Things Done Right:
Ran slow for the first 27 miles.

Things Done Wrong:
Fell once

Any Other Stuff:
Results web site: http://www.capitalroadrace.com/results/08_AR50_OVL.HTM

***
Run Through Time Marathon — Salida — March 15, 2008

Jon Teisher reports:
Distance: 26.2 miles
Goal: sub 4 hour
Results: 5:01:07

General Summary:
Tough little marathon through the hills surrounding Salida to the ghost town of Turret and back.

Things Done Right:
Was in much better shape for this than my two previous Salida marathons.

Things Done Wrong:
Didn’t bring snowshoes. Didn’t pay attention to obvious course markers. Got beat by Rich Muzzy.

Any Other Stuff:
Was running really well up to 18 miles. Then I blew through a marker and added about 3/4 mile to the race. The rest of the course was postholing through 18 inch deep snow. Got in a good five hour workout though, so it wasn’t a horrible day. Green PBR at the end helped ease the pain of my first five hour marathon.

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Houston-Chevron Marathon — Houston, TX — January 13, 2008

Charles Scheibe reports:
Distance: 26.2 miles
Goal: sub-4:20
Results: 4:31:55
Website: http://www.chevronhoustonmarathon.com/Marathon.htm

General Summary:
Flat, single-loop course through the streets (mostly concrete) of the 4th largest city in US, starting and finishing downtown.

Things Done Right:
Visited with family and friends before, during, and after race. Escaped the pounding ordeal on the concrete without any residual damage. Completed my 20th Houston Marathon, including a current streak of 9.

Things Done Wrong:
Same old story ... under-prepared and under-hydrated. Cramped up the final 5-6 miles.

Any Other Stuff:
Very well-organized race, plenty of aid stations and port-a-potties. Post-race breakfast, 2 shirts — entrant and finisher, medal and mug. And the biggest surprise, especially being a native Texan ... cool, dry weather!

***
Rock Canyon Half Marathon — Pueblo, CO — December 1, 2007

Charles Scheibe reports:
Distance: 13.1 miles
Goal: sub-2:00
Results: 1:57:43
Website: http://www.socorunners.org/

General Summary:
Scenic, out-and-back trail, through the canyon.

Things Done Right:
Maintained goal-pace and even ran negative splits the last 3 miles. Beat my regular running partner for the first time in months! Spent the night at the Cliff House on the way back to Denver.

Things Done Wrong:
Can’t think of any ... what a change!

Any Other Stuff:
Low-key, well-organized race. Nice sweatshirts.

***
Pablo Najera reports:
Distance: 13.4
Goal: 1:30
Results: 1:27
Website: http://www.plattehalfmarathon.com

General Summary:
It was a chilly morning with temperatures around 35-37 degrees perfect for this kind of race. Course was flat all the way to the 12th mile then it’s a step bridge where I felt I have some advantage because of the training that I do with the Incline, ( run UP UP and UP). I passed 4 or 5 runners in that section to finish 24th overall out of 11,00 runners 7th on the age group.

Things Done Right:
Pace I feel that definitely pace myself really good because my slowest mile was a 6:49 right about mile 5

Things Done Wrong:
After I cross the finish line I didn’t stretch and as a result I got a really painful cramp in my left calf.

***
Jon Teisher reports:
Distance: 13.1 miles
Goal: sub 1:30
Results: 1:26:09
Website: http://www.platteriverhalf.com/

General Summary:
Fast course that begins in Littleton and runs along the Platte River hike and bike trail, ending at Denver’s oldest restaurant, the Buckhorn Exchange.

Things Done Right:
Ran several minutes faster than I thought I could.

Things Done Wrong:
Horribly hung-over for this.

Any Other Stuff:
Easy course, good one for a PR if you’re in shape.

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IC BIRTHDAYS: 4/9/2008 — 4/15/2008
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NEW IC MEMBERS: 3/26/2008 — 4/8/2008
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UPDATED ABOUT ME PAGES: 3/26/2008 — 4/8/2008
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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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