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Sent: Wednesday, May 13, 2009 8:36 PM
Subject: Incline Club News V13 TH #7 LR #25 — FeedBag!
Good Evening Incline Club!
The BTMR is almost full and on track to break the ‘07 donation record, there were only 14 steps in the snow on the way to Barr Camp, the weather has been super nice and the Thursday workout attendance is amazing (and so are the results I’m seeing from them). Lets top it off and have a FeedBag. What more can you ask for?
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NEXT RUN: Interval (Thursday), Waldo/LRR Double! (Sunday)
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Thursday, May 14, 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 5 Hydro Street hill repeats.
Sunday, May 17, 8:00AM — Memorial Park
Waldo/LRR double! Run the UPT and then head over and do Waldo Canyon — either way. 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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The battles that count aren’t the ones for gold medals. The struggles within yourself — the invisible, inevitable battles inside all of us — that’s where it’s at.
--Jesse Owens
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FeedBag!:
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The weather looks nice so lets go for it. If your first name starts with the letter M through Z, bring enough food/drink for yourself and 3 others.
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Weekend Weather Report:
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Thursday: 70 and 25% sky cover. 4% chance of thunderstorms.
Sunday: Low 50’s at the start under partially cloudy skys. It should be in the mid 60’s when you finish. Good day to kick back and enjoy the feedbag.
This weeks stock tip: F
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Race Reports:
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This week the reports come in multiples.... 2 stragglers from the Collegiate peaks trail run, 3 for the past weekends Greenland 50k and two folks who are above average out at lake Wobegon :-)
(2) Collegiate Peaks Trail Run — Buena Vista, CO — 05/02/2009
(3) Greenland 50K — Greenland, CO — 05/09/2009
(2) Lake Wobegon Trail Marathon — St. Joseph, Minnesota — 05/09/2009
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Collegiate Peaks Trail Run — Buena Vista, CO — 05/02/2009
Paul Doyle reports:
Distance: 25 mile
Goal: < 5hrs
Results: 3:41:18
Website: http://www.collegiatepeakstrailrun.org/Page.aspx?PageID=3419
General Summary:
Great trail conditions, not many rocks, nice cool temps and overcast sky. Fun and challenging course. Had some good mini races with other comparable racers that lasted for a while at times. Fun!
Things Done Right:
(1)Ate enough in early a.m. (2)Ran my butt off once I knew I’d past last high point.
Things Done Wrong:
(1)Looked up too much for last few miles wondering where was the end?! (2)Sprinted the “last” many miles like they were the last mile...makes for good time but ouch!
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Collegiate Peaks Trail Run — Buena Vista Colorado — 05/02/2009
Phil Goulding reports:
Distance: 25 miles
Goal: 4:10 with a negative split
Results: 4:31
Website: http://www.collegiatepeakstrailrun.org/Page.aspx?PageID=3419
General Summary:
This was a beautiful rolling course through the foothills east of Buena Vista. Most of the course is on gravel roads with some single track and about 3 miles of pavement at the beginning. There are two long climbs, the second steeper but shorter than the first. The final 5 miles is downhill or flat with just some very short uphill sections.
Things Done Right:
I ran all those LRR doubles so my strength was good. I trained hard and that is shown in my recovery. I ate right before the race and drank plenty of fluids during the race. I decided at the last minute to carry my water pack when I saw the aid stations were 5 or so miles apart.
Things Done Wrong:
I’m not sure what caused my leg cramps about a mile into the last downhill section at mile 20 or so. At times I had to walk sideways down steep sections. I only took Heed at the last station hoping that would help the cramps. They didn’t really stop until I finished. I’ve never had cramps like this before so I wasn’t sure what to do. I kept running but research shows I should have stopped, massaged and stretched, and started up again. Experience is a good teacher.
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Greenland 50K — Greenland, CO — 05/09/2009
Greg Stock reports:
Distance: 50K
Goal: 5:00:00 (really just to finish)
Results: 5:03:12
Website: http://www.greenland50k.com
General Summary:
The 50K race was four loops on the Greenland Open Space trail. Eight mile and 25K races were also run at the same time, which made for a little crowding at the start, but it thinned out after two or three miles. It was my first ultra, so I didn’t know what to expect once I got past 26 miles. I probably would have ended better if there hadn’t been a 20 mph wind. Except for the wind, the weather was nice. Probably the next one will be better.
Things Done Right:
Pretty even pacing for the first three loops.
Things Done Wrong:
Didn’t leave enough time for the porta-potty line, although one would think 30 minutes would be enough, which left me three minutes to get rid of my sweats and finish dressing. In the rush, I forgot my GPS. Jennifer got it for me and gave it to me at the end of the first loop. I probably ran a little too fast the first three loops, which led to the big slowdown on the last loop. I chalk that up to inexperience. Next time will be better. I also don’t think I ran enough long runs in training. I would probably like to run at least two or three runs of 23-25 miles for the next tine.
Any Other Stuff:
Lots of other ICers were there, which was nice to see.
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Greenland 50K — Greenland, CO — 05/09/2009
Pablo Najera reports:
Distance: 25K
Goal: 2:00
Results: 2;06
General Summary:
It was sunny but cold and very windy, especially on the way out.
Things Done Right:
Lost some weight.
Things Done Wrong:
Almost miss the start because of a last minute run to the pp.
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Greenland 50K — Greenland open space — 05/09/2009
Melissa Marr reports:
Distance: 50K
Goal: Finish ahead of husband
Results: Finished-6:46 and change-hubby dropped out
General Summary:
I had done this race last year, so I was familiar with the course. It was pretty windy to start, but seemed to taper off as the day passed. I kept thinking about Matt saying “run a smart race,” so when my husband ran past me on the first leg, I let him go. He was easy to catch since he didn’t train much and had a cold. First lap I was feeling good and ahead by about 5 minutes. That went out the window at the turnaround. My support crew, my 17yr old daughter, was at the wrong turnaround for the first lap. This allowed hubby to catch up with me. He decided to follow me. Listening to his ragged breath behind me, I sped up a bit to put some space between us. Second lap was great. I was about 1/2 a mile ahead at this point when I saw him coming down the hill looking like he’d seen better days. He gave me the sign that he was done. Well, now I just had to finish. The third and fourth laps were painful. My lower back decided to cramp up. I had never had problems with it before, so my “smart
race” was now on of just surviving. I stretched out at each aid station and heard it from the guys at the 3.5 station to ‘get going’. Okay, I did as they said. I finished within 5 minutes of last year’s time, so not too bad considering.
Things Done Right:
Trained for the long run unlike my hubby. Dressed appropriately and fueled properly.
Things Done Wrong:
Should have walked daughter to the correct turnaround before the race.
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Lake Wobegon Trail Marathon — St. Joseph, Minnesota — 05/09/2009
Julie O’Neill reports:
Distance: 26.2 miles
Goal: ~4 hours
Results: 4:04
Website: http://www.scrr.org/Wobegon/Wobegon.htm
General Summary:
A VERY flat run on new paved bike/running trails that have been developed from old railroad track grade. Scenic, rural and residential course with good support/aid stations/etc. New race, 2009 is only the 2nd year of event.
Things Done Right:
Trained well, did several longer training runs (17-20 milers) on pavement, ate right, tapered enough. Paced well during race (mile 1 and 26 splits were within ~10 seconds of each other), ate and drank at the right times.
Things Done Wrong:
Trained on lots of hills at 7000 feet in Monument for a very FLAT race. By miles 15-16 of the race the repetitive motion on the flats was taking a toll on hips, knees, ankles!
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Lake Wobegon Trail Marathon — St. Joseph, MN — 05/09/09
Tom Huberty reports:
Distance: 26.2 miles
Goal: Under 5 hours
Results: 4:49:19
Website: http://scrr.org/Wobegon/Wobegon.htm
General Summary:
The course is an abandoned railroad bed through the mythical Minnesota countryside popularized by Garrison Keillor on the Prairie Home Companion Show. The race had about 175 entries
Things Done Right:
I trained at altitude with the IC on the trails around here and through Garden of the Gods. I also put speed work into my training routine for a flatland race. This was my first time under 5 hours in over 5 years. I improved on last year’s time by over 20 minutes.
Things Done Wrong:
I am still haulin’ too many groceries to the finish line; I have to lose 15-20 pounds if I want to stumble up those Golden Stairs in August!
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IC BIRTHDAYS: 5/13/2009 — 5/19/2009
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Alex Nichols:
http://www.inclineclub.com/show.asp?name=Alex%20Nichols
Amy Moore:
http://www.inclineclub.com/show.asp?name=Amy%20Moore
Antonio Eppolito:
http://www.inclineclub.com/show.asp?name=Antonio%20Eppolito
Greg Stock:
http://www.inclineclub.com/show.asp?name=Greg%20Stock
James Wagenschutz:
http://www.inclineclub.com/show.asp?name=James%20Wagenschutz
Jason Harsha:
http://www.inclineclub.com/show.asp?name=Jason%20Harsha
Jodie Penn:
http://www.inclineclub.com/show.asp?name=Jodie%20Penn
John Reardon:
http://www.inclineclub.com/show.asp?name=John%20Reardon
Karri Buckley:
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Katy Delker:
http://www.inclineclub.com/show.asp?name=Katy%20Delker
Martina Ritchie:
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Michelle Toth:
http://www.inclineclub.com/show.asp?name=Michelle%20Toth
Paul Montville:
http://www.inclineclub.com/show.asp?name=Paul%20Montville
Paul Moore:
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Rebekka Hannula:
http://www.inclineclub.com/show.asp?name=Rebekka%20Hannula
Roger Villmow:
http://www.inclineclub.com/show.asp?name=Roger%20Villmow
Tom McKernan:
http://www.inclineclub.com/show.asp?name=Tom%20McKernan
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NEW IC MEMBERS: 5/6/2009 — 5/12/2009
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Becki Tooley:
http://www.inclineclub.com/show.asp?name=Becki%20%20Tooley
Melissa Adams:
http://www.inclineclub.com/show.asp?name=Melissa%20Adams
Sean Long:
(About Me page was not filled out)
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UPDATED ABOUT ME PAGES: 5/6/2009 — 5/12/2009
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Gordon Barnett:
http://www.inclineclub.com/show.asp?name=Gordon%20Barnett
Timothy Edwards:
http://www.inclineclub.com/show.asp?name=Timothy%20Edwards
Travis Trampe:
http://www.inclineclub.com/show.asp?name=Travis%20Trampe
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