2008 Incline Club News V12 TH #6 LR #25

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Incline Club News V12 TH #6 LR #25

Sent: Wednesday, May 07, 2008 2:59 PM
Subject: Incline Club News V12 TH#6 LR#25

Good afternoon!

“R” Reports
The last few weeks, several ICers were out running/racing the Greenland Open Space Races as well as race locations everywhere from the East Coast to the West Coast. Be sure to take a minute to read the reports, maybe learn a little somethin’, and congratulate your fellow ICers!

Train hard and train smart!

~Connilee

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NEXT RUN:
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Thursday, May 8, 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 5 Hydro Street hill repeats.

Sunday, May 11, 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.

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THIS WEEK’S QUOTE:
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And miles take time, but the time is mine. — Kasey Chambers

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NEWS:
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4/27/2008 Sun: Most of the 59 who showed today headed off for either Waldo or Longs or both. There were only 4 steps in snow on the whole run:-)

4/24/2008 Thurs: Finally, a nice day for a run and it brought out our largest Thursday group this year — 49. The protocol was a 30 minute tempo run up the Barr Trail.

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“R” REPORTS:
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Greenland Open Space — Greenland Open Space — 4/19/2008

Melissa Marr reports:
Distance: 50k
Goal: finish my first ultra before the allotted time expired
Results: I finished in 6:41 with over an hour before the cutoff
Website: http://www.greenland50k.com

General Summary:
It was a beautiful day to run through the hills of the Greenland open space. The support of the aid stations and their consistently upbeat attitude about my quest was most welcome. I particularly enjoyed the M&M’s at the far aid station.

Things Done Right:
I remained hydrated, walked the larger hills, and kept a consistent pace using this as a training run. I didn’t allow myself to get carried away until the final 1/4 mile to the finish.

Things Done Wrong:
I should have used sunscreen after removing my long sleeved shirt.

Any Other Stuff:
The course had a little snow and lots of mud in spots, but as the day went on it cleared up. It definitely made you pay attention to your footing.

***
Greenland 50K — Greenland Open Space — April 19, 2008

Lisa Franz reports:
Distance: 50K
Goal: Finish first 50K
Results: finished first 50K 6:41
Website: http://www.greenland50k.com/

General Summary:
Beautiful Day, Windy heading south

Things Done Right:
Slow and easy

Things Done Wrong:
Forgot chapstick

***
Greenland 50K — Greenland Open Space, Colorado — April 19, 2008

William Keller reports:
Distance: 50K
Goal: Finish my first ultra
Results: 6:04 — hooray!
Website: http://www.greenland50k.com/

General Summary:
Four loops of the Greenland Open Space double and single-track trail counterclockwise with a lot of ups and downs. Course reaches 7,400’ just north of Monument Pass. 2 aid stations (1 N, 1 S) with chips, soda, water, M&Ms, cookies, Hammer Heed and Gel and that was about it. 500 people this year running three different distances made for a crowded and temptingly fast first lap.

Things Done Right:
Paced the race well for me. Was able to work through some stomach issues late with a ginger candy. Ran a negative split on the last lap. No one passed me the last two laps, but did gain ten places. Managed to ignore the exuberant start by the 8m and 25K crowd and control my own pace early. Good diet and hydration the week before. Ran my long run (27M) 3 weeks before, then tapered well to feel very good during the race (with a two mile rough patch due to some stomach disagreement). Unfortunately this probably means I should’ve gone a little harder, but I was really concerned about finishing more than anything. Took salts hourly, 110oz or so of Perpetuem or Heed and a bit of cola toward the end. Took a drop bag with my own stuff for each lap. 3 Gu Espresso gels and 3 crank e-gels.

Things Done Wrong:
I’d always like to be faster, and more speed-work to get that pace way down would’ve been nice. I just seem to be stuck choosing between conditioning my body for the distance versus the speed. It is a balance I haven’t figured out. Probably left too much in the tank since my last lap was pretty good, but fighting the stomach issues for a few miles was no fun. Not sure what caused that. Ran too much by myself (work schedule) leading up to this. I do better when I can play catch. Fartlek just doesn’t cut it the same for me.

Any Other Stuff:
Anyone who hasn’t made it up to run Greenland is passing up a great training course. Nearby Spruce Mountain is a great second run after Greenland.

***
Greenland Open Space — Greenland Open Space — April 19, 2008

Marcus Corbett reports:
Distance: 8 Miles
Goal: Top 5 finish
Results: 2nd place: 51:38

General Summary:
Incredible race with the opportunity to run 8mi, 25K, or 50K — in hindsight I’d like to run the 25K next year. Beautiful course with plenty of hills and plenty of openness. Highly recommend. The field is limited to 500 runners in all 3 races.

Things Done Right:
I started with the fast pack and hung back for the first 3-4 miles while the course rolled up and down. At about 3.5 miles the course turned sharply uphill and I broke into 3rd place and finished in 2nd.

Things Done Wrong:
At one point the trail hit a “Y” if not for the runner behind me, I would have run off on my own for a while. Instead I only lost about 5 secs.

***
Greenland 50K — Greenland Open Space — April 19, 2008

Michael Quispe reports:
Distance: 25K
Goal: Sub 1:50:00
Results: 1:48:33
Website: http://www.greenland50k.com/index.html

General Summary:
As trail races go, this is one of the tamer ones. There are 8 mile, 25K, and 50K races of 1, 2, and 4 loops each. The previous years, I’d done the race had either great course conditions and bad weather or poor course conditions and good weather. This year we lucked out and were treated to all around good conditions. There were only a few spots of snow/ice and slick muddy areas but otherwise good.

The first lap went well and I was only passed by Johannes Rudolph right after the first water stop and then I was able to pass a few before the end of the lap. I took a gel, just in case, before the turn-around and the second lap went uneventfully. The toughest part I’d say about the race was the wind from the south. The wind was from the south which made it more difficult after the turn-around and I was glad to finally make the turn to the north again. From there I pushed the rest of the way and was able to leave two runners behind me by a few minutes. Although I was third overall last year, the competition was tougher this year, like it was two years ago.

Things Done Right:
Kept the first few miles at a comfortable pace without going too hard. Pushed the down-hills but not too hard. I also didn’t overdress since it was a good bit warmer than in previous years.

Things Done Wrong:
Unfortunately I didn’t get much sleep the night before. Not sure how much it affected the race but I’m sure it didn’t help.

***
Catalina Marathon — Catalina Island, California — March 15, 2008

Michael Shafai reports:
Distance: 26.2 mi
Goal: Finish
Results: Finished
Website: http://www.pacificsportsllc.com

General Summary:
8th consecutive time running it. I could describe the course yard by yard, but I won’t. Long, rollercoaster-like hills (4000+ feet of climbing), mostly trails, and incredible views. Had the pleasure of joining multiple IC-ers out there this year and it was definitely the most fun year yet!

Things Done Right:
Had injured my hamstring two weeks before and couldn’t run a mile within a week of the race. I had planned on walking the whole thing. I took it very easy for the first 3 miles and the hamstring held.

Things Done Wrong:
After 3 miles and feeling good, decided to pick up the pace and test the injured leg. Within two miles, I blew it out again and just cruised the rest of the race.

Any Other Stuff:
Had some terrific homemade cookies given out by the nice volunteers and met a lot of very nice people. Also “rehydrated” very well at a bustling karaoke bar near the finish line.

***
California Ironman 70.3 — Oceanside, CA — 03/29/2008

Michael Shafai reports:
Distance: 13.1 mi run (plus 1.2 mi swim, 56 mi bike)
Goal: Swim fast then take a nice tour of San Diego
Results: Swam fast then had a nice tour
Website: http://www.ironman.com

General Summary:
What can you say? It’s San Diego in March. 70 degrees, sunny, and nice views of the ocean.

Things Done Right:
Was still recovering from running the Catalina Marathon injured two weeks before, so the goal was just to cruise it and have fun (training race).

Things Done Wrong:
While not specifically running related, I couldn’t get out of my wetsuit. Glad I’m not a real tri-athlete. Also decided I don’t like flat, paved courses. Good thing I live in Colorado.

***
Desert R.A.T.S. Trail Running Festival — Mack, CO — April 19, 2008

Barry Oelrich reports:
Distance: 50 mile
Goal: Finish
Results: DNF @ 32 miles
Website: http://www.geminiadventures.com/DesertRATSfestival.html

General Summary:
Great race site, great race organizers. Really nice weather, the day warmed into the mid 70’s, not too much wind for this time of year.

Things Done Right:
Tapered for two weeks leading up to the race. Lot’s of great winter and spring training, had a really good mileage base built up. Started in the middle of the pack, paced myself well, wasn’t pushing too hard. Pulled from the race before I caused a major injury and long rehab. Not happy to DNF another 50, but I will be able to race/run through-out the summer.

Things Done Wrong:
Fell at mile 10 and re-injured my knee.
Should have went out a little faster to beat the hoard up the hill to the single track going up Moore Fun. Turned into a 2 mile walk up the hill.
Need to change from Cytomax to a different drink, had an awful time w/ lower GI issues(not the first occasion). Lost at least 20 min in first 25 miles due to unneeded stops.

***
Kentucky Derby Minimarathon — Louisville, KY — April 26, 2008

Wendy Kimmel reports:
Distance: 13.1 miles
Goal: sub 2:25/ not have to walk
Results: 2:02:48, 209/864 AG
Website: http://www.derbyfestivalmarathon.com

General Summary:
Sold out 12,000 half/full marathon combination event, more than 3/4 doing the half, so I had lots of company on the point-to-point course. It was raining almost until start time, and then overcast skies for the race- rain had diminished the previous night’s humidity thankfully. Never been to KY before (meeting some friends there) but impressive amts of green there made for a mostly pretty/pleasant course, and race had great organization overall.

Things Done Right:
Running a race at really low elevation :) (ranging from 400-600ft!). I didn’t think my training was at all up to par, including only 4 ‘long’ runs of 11-13 miles, but as soon as the race started, I realized I felt better than at the start of any of my ‘easy’ 4mi runs in Colorado Springs. Of course I was a little concerned that this was just race-day adrenaline, but I felt great through 10 miles (last 3 miles just needed the adrenaline since feet were hurting a lot) and was able to speed up a bit for the 2nd half of the race.

Things Done Wrong:
If I’d run 4x/wk and gotten in some longer distances on the weekends, maybe I could have finished under 2hrs. And I did zero training at sub 10 min pace (in CO my legs just can’t seem to do it anymore) so my calves are paying for the <9:30 pace afterwards...But overall I’m extremely happy with my results and how great I felt throughout the race- at a pace faster than any shorter distance races I’ve done in CO.

Any Other Stuff:
Only a few not-too-steep hills on the first 6 miles mostly going through a nice park, and then flat/downhill for the rest of the course, including a loop through Churchill Downs (opening day there) which was cool.

***
Collegiate Peaks 25 Mile Run — Buena Vista, CO — 5/3/2008

Theresa Pitman reports:
Distance: 25 Miles
Goal: Big-4:30 or less, Realistic-under 5 hours
Results: 4:36:51

General Summary:
Beautiful course, I almost had a hard time choosing between watching my feet and the scenery. The beauty helped bring down the “toughness” of the course, but those Sunday runs had me fully prepared. I definitely recommend this as a great way to open the racing season.

Things Done Right:
Tapered a little (I have a hard time with this), ran with the Incline Club on Sundays, and ran my own race, I did get a little competitive but not so much it sent my heart rate soaring.

Things Done Wrong:
Didn’t eat enough before or during the race. The start is EARLY at 6:30am and I’m not the type(although maybe now I will) to get up 3 hours before a race to eat my breakfast. So I thought a fairly big dinner and snack before bed and my normal pre-incline run breakfast would suffice, but I needed more. I ate more during the run than usual but I definitely ran out of steam in the last 5 miles. But I guess if you are going to run out, that is the time it happens. I still finished pretty strong but I could tell I didn’t eat enough because I was starving afterwards. I’ve also started getting side aches on down-hills this year, which I can’t quite figure out so that slowed me down on the final couple of miles back into town.

Any Other Stuff:
The course is very runable, although I walked some of the steep climbs and nothing seemed tougher than what our club does on Sundays. So, although I’m tired and a little beat up, I just feel like i did a long training run with the group.

***
7 Sisters Trail Race — Amherst, MA — 5/04/08

Lauren Goulding reports:
Distance: 12
Goal: A super unrealistic 2.30
Results: 3.29
Website: http://www.7sisterstrailrace.com/

General Summary:
7 sisters runs 12 miles out and back on rolling hills across the top of the Holyoke range in Amherst, MA. Overall, this course gains as much overall elevation as the BTMR, but it does it across rolling hills. The trail quality is also much worse-- huge chunks are exceedingly rocky and (though I’ve heard that the frontrunners chuck themselves down many of the steep sections) simply un-runnable for most of us mere mortals.

Things Done Right:
I’ve been following a half-marathon training program pretty religiously, and I’ve done plenty of long runs in the general area of these hills, though not on the hills themselves. I started near the back of the pack, which meant walking up the first hill/mountain. While I was a little frustrated at having to walk, it turned out to be a good thing. Had I run the hill, I would have tanked way sooner than I did.

Things Done Wrong:
I live about a mile and a half from the start of the race, and I should have taken advantage of the opportunity to run the course during training. As it was, I had no idea how hard it would be-- the sections of the course which I have done turned out to be the easier ones. I run by time rather than distance, maxing out at 2 hrs a week before the race. In the end, I needed to be doing much longer runs to prepare my body for the time I would be spending on the course. Also, I think I got something wrong with fueling . . . I ate breakfast beforehand, took gu with me and ate it at appropriate intervals, but I felt zonked pretty much the whole race. Not entirely sure why . . .

Any Other Stuff:
Very much in the vein of the Incline club. WAY harder than the BTMR (except for the altitude), which I ran in 3.00 with much less training. Very friendly and enjoyable race.

***
Colorado Half Marathon — Fort Collins, CO — May 4, 2008

Tracey Anderson reports:
Distance: 13.1 mi
Goal: To qualify for the Ascent and to get under 2 hours
Results: 1:58
Website: http://www.ftcollinsmarathon.com/

General Summary:
It was a beautiful day in Poudre Canyon with little wind, no clouds and 40 degrees--a great day to run my first half marathon. The course is a steady, easy downhill almost the entire way, so it is easy to run a fast pace, which I did until mile 7. I was feeling fabulous until then, when I don’t know what happened, and I felt something tear on the bottom of my left foot. I instantly started hobbling. I spent the next 5 miles trying to figure out how to run on that foot without screaming. The pain came and went in waves, my pace dropped off, but I made it through to the end and still met my goal.

Things Done Right:
I finally figured out how to take a gel/water mix in a little bottle and carry it without it driving me nuts.

Running IC runs, plus Larry’s speed sessions make running a flat course feel really good! Because of that, I was able to run a much faster pace than I thought.

Learned how to run through some serious pain.

Things Done Wrong:
I did not specifically train for this. I jumped in on it 10 days ago when I saw an opportunity to get into the Ascent. I do not run on asphalt or concrete except from the park up to the trails on the IC runs, so the hard surface really felt hard.

Whatever I did to tear the tendon in my foot is going to set me back a little.

***
Collegiate Peaks Trail Run — Buena Vista — May 3, 2008

Derek Engard reports:
Distance: 50 miles
Goal: under 10 hours
Results: under 9 hours
Website: http://www.collegiatepeakstrailrun.org/

General Summary:
The race got off to a cold start at about 27 degrees, but the sun came out for a great day. Awesome views of the Collegiate Peaks and the valley below were unsurpassed. This was my first attempt at the ultra distance, so I wasn’t sure what to expect. I felt pretty good after the first 25 miles, but after mile 35 I was having a tough time. I did much better than expected and couldn’t be happier with the results.

Things Done Right:
I did my best to keep a conservative pace and fueled up during the first half.

Things Done Wrong:
I forgot to grab my Succeed caps at the turnaround point. Looking back, I don’t think I took in enough fuel in the later stages.

Any Other Stuff:
A great race with wonderful volunteers. I would highly recommend this race to all.

***
Collegiate Peaks — Buena Vista, CO — May 3, 2008

Jon Teisher reports:
Distance: 50 miles
Goal: new PR (sub 8:47)
Results: 8:34:36
Website: http://www.collegiatepeakstrailrun.org/

General Summary:
Two 25 mile loops around the rolling hills surrounding Buena Vista.

Things Done Right:
Went into the race in much better shape than before (previous best at this race was just under ten hours).

Things Done Wrong:
Went off course at the 46 mile mark — a stupid mental error as the trail was marked fine. Cost me a finish in the top 5.

Any Other Stuff:
Not the hardest course in Colorado, but certainly not an easy jog. Awesome views of the nearby Collegiate Peaks. My first ever victory over Ted B and Jonathan V (certainly not my last — see you guys at San Juan!).

***
25th Annual Shiprock Marathon — Shiprock, New Mexico — May 3, 2008

Charles Scheibe reports:
Distance: 26.2 miles
Goal: 4:30
Results: 4:34:20
Website: http://www.shiprockmarathon.com/

General Summary:
Small, road marathon run completely within the Navajo Nation. The prominent landmark throughout the race is an 1800’ volcanic cinder cone. The course has rolling hills with a net drop of 1200’.

Things Done Right:
Maintained goal pace through most of the race despite “things done wrong.”

Things Done Wrong:
Drove from Denver, leaving after work on Friday evening. On the road for nearly 8 hours. Forgot to guarantee room reservations; by the time we found alternate accommodations, we got less than 2 hours sleep.

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IC BIRTHDAYS: 5/7/2008 — 5/13/2008
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NEW IC MEMBERS: 4/16/2008 — 5/6/2008
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Dagmar Knudsen:
http://www.inclineclub.com/show.asp?name=Dagmar%20Knudsen
Danika Blessman:
http://www.inclineclub.com/show.asp?name=Danika%20Blessman
Jesus Jimenez:
http://www.inclineclub.com/show.asp?name=Jesus%20Jimenez
Michelle Toth:
http://www.inclineclub.com/show.asp?name=Michelle%20Toth
Roger Reese:
http://www.inclineclub.com/show.asp?name=Roger%20Reese
Shawn Finley :
http://www.inclineclub.com/show.asp?name=Shawn%20Finley%20

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UPDATED ABOUT ME PAGES: 4/16/2008 — 5/6/2008
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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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