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Sent: Wednesday, March 25, 2009 10:24 PM
Subject: Incline Club News V13 LR #18 — Time for Speed!
Good Evening Incline Club!
Ah, spring is in the air. The birds are chirping, the sun is getting up early, the forecast is calling for anywhere from 1” to 3’ of snow but most importantly, starting in one week, the Thursday runs are back! And as a special bonus for those who don’t want to shock their system too much, you only have to do 20 minutes of one on, one off up Barr Trail! Bring your snowshoes, it’s going to be fun!
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NEXT RUN: Barr Camp (Sunday), Intervals (Thursday)
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Sunday, March 29, 8:00AM — Memorial Park
Run to Barr Camp and back via the Barr Trail.
Screw Shoes recommended!
Thursday, April 2, 5:45pm — Hydro Street
Warm up from Memorial Park in time to get to Hydro Street. Do 20 minutes of 1 min hard, 1 min easy up the Barr Trail. Easy back down the Barr Trail. Do 4 Hydro Street hill repeats.
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THIS WEEK’S QUOTE:
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If you do what you’ve always done, you’ll get what you’ve always gotten.
-- Anthony Robbins
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I feel the need for speed...
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Matt Carpenter notes:
It is time to move into the second phase of our training cycle! In 1 week we will be starting our Thursday quality runs. To keep from getting hurt I feel it is very important that you start adding in some quality stuff during the week now so that the Thursday workouts won’t come as a shock to your system. If you are already doing some quality during the week then you are all set. Otherwise, nothing too fancy is required. I recommend 10-20 minutes of 1 minute hard, 1 minute easy with a good warm-up and cool-down. This works out to 5-10 hard minutes and will be plenty to ease the transition into the Thursday club workouts. You do not even need to do this very hard and in fact it would be if you just concentrated on form.
Also take note to back off a little on the effort of your long runs during the transition so that your body can adapt. This is an important step! We have been working hard on building a base. However, there is only so much that can be accomplished by running long runs. They make you fit and they make you strong but they don’t make you fast.
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Best ‘out of office’ message we have ever gotten:
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Each week, when the newsletter goes out we get 10+ ‘out of office’ replies informing us that somebody is not going to be reading the newsletter anytime soon (unless they have their crackbery handy). This week, we got one from Derek Griffiths that simply read:
I am currently on a beach in Mexico doing exactly what they do in the Corona commercials — Nothing!
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Weekend Weather Report:
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Ignoring tomorrows predicted 1” -> 3’ of snow (depending on where you are), Sundays weather actually looks rather seasonal. Highs in the 50’s, mostly sunny and nice. The only question is going to be the simple one of how much snow will be on the trail.
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Race Reports:
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This week we have a plethora of race reports. I guess after only one last week, everybody felt guilty and did some racing this past week. We have 3 marathons, one half, one 10k, one virtual and to top it all off, one ultra in Maui.
Little Rock Marathon — Little Rock, Arkansas — 03/15/09
Catalina Marathon — Catalina Island, CA — 03/14/2009
Spectrum 10k — Ivins Utah — 03/14/2009
Run to the Sun — Haleakala, Maui — 03/14/2009
The Better Half Marathon & Five — Gateway, Colorado — 03/21/2009
Salida Marathon — Salida, CO — 3/14/2009
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Little Rock Marathon — Little Rock, Arkansas — 03/15/09
Dan Burstein reports:
Distance: 26.2
Goal: Break 4:09 PR ( Ultimately to break 4:00 “barrier”)
Results: 4:04:30
Website: http://www.littlerockmarathon.com/
General Summary:
Great course, and aid stations. They had plenty of gels, bananas, oranges, and drinks even for slow guys like me.
Flat until mile 14. Then a few nice climbs and very nice descent to mile 18. One more hill at mile 24.5. Aid station at mile 25.5 was a fantastic beacon for the finish!!
Things Done Right:
Enjoyed the downtown area the day before and had the best burrito at Flying Brothers for dinner.
Wore a Nathans Hydration race vest. Did not go out too fast. Never stopped running even when others were falling back. Never wanted to stop and puke!! Passed up guy wearing uni-tard and choke chain at top of hill at mile 25!!
Things Done Wrong:
Since it was a PR for me it is hard to think of a thing done wrong. Can always say “should have trained harder.” Of course the challenge is what keeps us all going back for more (44 marathons, and 2 ultras and I am still learning).
Any Other Stuff:
Weather was perfect. Overcast, not too warm, light breeze.
Oh yeah, finishers medal is huge!! Plenty of spectators, nice downtown to walk around.
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Catalina Marathon — Catalina Island, CA — 03/14/2009
Michael Shafai reports:
Distance: 26.2 Mi
Goal: 3:20 and try to win age group
Results: 3:20:52, won age group
Website: http://www.pacificsportsllc.com
General Summary:
5,000 feet of climbing and descending across the beautiful Catalina Island backcountry. Ran it with friends and fellow IC-ers (John Gardner, Tim Steffens). We also met John Cassidy’s sister out there who was sporting an Incline Club running shirt.
Things Done Right:
Trained well... Incorporated many of Mike Hagen’s great workouts, but alternated between hill intervals and track workouts on a weekly basis. I also wore my bright orange shoes since I heard that orange shoes make you run faster.
Things Done Wrong:
Overrehydrated post-race with Oktoberfest Amber Ale and ended up singing a well-known Sir-Mix-A-Lot tune at the karaoke bar sometime between 11PM and midnight. It’s all a bit hazy, but I’m pretty sure the audience suffered more than I did (at the time).
Any Other Stuff:
I highly recommend this race to anyone, but especially to the IC group. The type of running we do is well-suited to this course.
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Spectrum 10k — Ivins Utah — 03/14/2009
J. Turd’L Miller reports:
Distance: 10 Kilometers
Goal: under an hour
Results: 51:30
General Summary:
A beautiful, scenic run through Snow Canyon State Park. This course includes three miles in Snow Canyon State Park, continuing on through city neighborhoods into the finish line in Ivins Utah.
Things Done Right:
First of all, I haven’t run a race since the 2007 PP Ascent/ Marathon Double. During preparation to re-run the squaw peak 50 miler (DNF’d in 2007) I talked to a college buddy (Yogi) who was running this race with his son. The race takes place within five miles of my house so I decided to join them. I’ve run it before and because it’s almost all down hill I had my best race EVER when I ran it. I had 18 miles scheduled that day so I decided to run it in the middle of my day’s schedule. I parked at the finish line and ran it backwards to get in the uphill training I needed, met Yogi and his son and talked to them for a while we waited for the start. I’ve always been a middle-rear of the pack runner so as the start approached, I moved to the rear of the start group in anticipation of the starting gun.
The first few miles I took advantage of the down hill and stretched out and ran hard. I passed quite a few people but I was really looking forward to the small section of uphill (less than half a mile in length) about 2 miles into it. I planned on pushing that section hard to drop some people. Problem was, the mid pack runners I hadn’t yet passed were side by side taking up the whole running trail. I did what I could to pass but there was no room to stretch out and pound up the hill like I’d planned. Aggravation helped me pound out a good pace for the next couple of miles and before I knew it I was at the 1 mile to go marker. I looked a couple of hundred yards ahead of me and picked out a runner that I wanted to pass and pushed. 50 yards from the finish line I passed him.
Things Done Wrong:
I convinced myself I was a slow runner at the start so I didn’t run up near the front with the runners that would have pushed me rather than getting in my way.
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Run to the Sun — Haleakala, Maui — 03/14/2009
Chris Grove reports:
Distance: 36 miles
Goal: Less than 8 hours
Results: 7:39
Website: http://www.virr.com/races/run2sun/
General Summary:
This race starts on the coast then heads up the top of Haleakala (10,023 feet) over 36 miles. The course was shortened by 2 miles due to weather conditions at the top.
My legs were sluggish for the first 18 miles. Even great views with rainbows couldn’t energize me. Reaching Crater Road, my legs turned. I had several runners ask if I was on a relay team. The views got more amazing as I climbed higher. At some places, I could see both coasts on Maui. 4-5 miles up Crater Road, it got super windy. The road is twisty so the wind hit me from all directions. It was strong enough, it was more efficient to walk in the headwinds. The wind disappeared a mile from the main park.
At the park entrance aid station, a volunteer said I had 7 miles left. The race finish was 10 miles away. I guess math is hard.
About 3 miles into the park, the wind returned with a vengeance. I kept the same strategy (run everything but the headwinds). I heard from another runner the finish had been moved as the conditions at the summit were too nasty. I guess math isn’t that hard.
The clouds moved in and there was a light sprinkle. Water + 35+ MPH wind = BAD. I kept expecting to be pulled from the course.
The finish was about 2 miles from the summit. My time was good enough to place 3rd in my age group (Female, 30-somethings).
Things Done Right:
1) I ran lots of hills for training. I hate running up hills. Why did I register for this race?
2) I power hiked the steep hills before Crater Road. I passed several folks who continued to run.
3) I walked the head winds to save energy.
4) I live in Colorado. 8000 feet elevation feels normal.
Things Done Wrong:
I forgot my hand-held bottle at the hotel. I used a 20oz soda bottle. The aid station volunteers _loved_ me.
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The Better Half Marathon & Five — Gateway, Colorado — 03/21/2009
Fred R Wright reports:
Distance: 13.1 miles
Goal: To better last year’s time (2.17)
Results: Just beat it (2.16) !
Website: http://www.gatewaycanyons.com — go to ‘Activities’
General Summary:
Gateway Resort, at Gateway, CO., is a work in progress but still a terrific place to spend a long week end and run a race. The scenery is to die for, and the weather has been great the past two years. About 45F at the 10 a.m. start, 65 — 70F at noon.
Things Done Right:
Following the Sunday run on 03/15/09, my left A/tendon was sore, so I backed off all week. Not the best way to go into a race, but I got through it without worsening it. Could not not go as the kids love the place sooo much.
Things Done Wrong:
Not enough rest, same-old-same-old !
Any Other Stuff:
The course is one way, running down a canyon road (Hwy 141), paved, in good shape, and beautiful. The road is not closed to traffic, but is patrolled by motorcycle police. Runners are required to stay on the left side. The course has an elevation drop of 150 ft., start to finish, with a few gentle undulations. 2008 was the first year the race was held. The number entered this year, 2009, was more than double the 2008 field, leading the organizers to consider a cap on the field for 2010. Their preference is not to have a mega type race field.
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Pikes Peak Ascent Registration — Active dot com — 03/11/2009
Michael Everson reports:
Distance: 60 feet
Goal: Get Registered
Results: Got Registered
Website: http://www.active.com
General Summary:
The race went smoothly. Being a mid-day start had me a little concerned since I might have had to work, but I made sure to give myself ample time to get to the start line on time! There was no packet to pickup, and I forgot to get my finisher shirt at the end of the race.
Things Done Right:
I have been working on my double-click skills all winter long. My PR was 8/100 of a second, and on race day, I was double-clicking in the 1/10 second range for most of the race. My worst double-click was 1/30 second as I was trying to decide if I should take a potty break at 10 minutes. It took 14 tries to break out of the pack and get in to the registration page. I kept myself well hydrated, and paced myself for a strong finish.
I also copied my QLink from Skyrunner.com. This helped in getting that portion of the race out of the way by doing a “Copy & Paste.” This saved at least 12 seconds as I don’t type so fast and my accuracy is also getting worse(In my younger days, I could go 60 words a minute, but now I’m down to about 45).
Things Done Wrong:
A client walked in to my office 3 minutes before registration. I had to quickly tell them to schedule another appointment since I had a previous commitment that could not be missed. I think someone was trying to sabotage my entry, but I may also be just a little bit of a hypochondriac. I also forgot my heart rate monitor. I’m sure that would have helped in the stress laden 16 minutes it took me to complete the race. Guessing my predicted time was a bit of a challenge--those uphill portions of Active are a b--ch.
I also now realize that I should have gone to the bathroom before registration.
Any Other Stuff:
The course was fairly well marked. Starting at Pikes Peak Marathon Website, I clicked to the link to Active.com. Once there, the start line was a bit crowded, but I seemed to make my way to the front fairly quickly (I didn’t hear a gun, so I just went with actual time). As I traveled through the website, I failed to mark that I was over 13 years old. This caused me to have to return to that point in the race and cost precious seconds in this most important race of the year! I was well trained to click CONTINUE, as it is an integral part of my job. Although I train on NEXT, CONTINUE is very similar, and I easily adapted.
I do have to admit, that my previous races with Active have not gone so smoothly--Aid stations not well maintained, bad directions, and the course not well marked--but this year was much better. I think this is a race I will continue to participate in every year. While I didn’t see another soul during my furious race to get in the race, I found out that some of my best friends and family also participated and they all finished.
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Salida Marathon — Salida, CO — 3/14/2009
Jon Teisher reports:
Distance: 26.2 miles
Goal: sub-4
Results: 3:53:47
General Summary:
4th annual Run Through Time marathon. Very low key, very hard course.
Things Done Right:
Finally broke four hours on this course. I had tried for that time the past three years, but bad weather and very poor route following on my part kept me well above that, my previous best being 4:28.
Things Done Wrong:
Started a little bit too slow.
Any Other Stuff:
Probably the best course conditions I’ll ever see at this race. No snow at all.
Kudos to the Chaffee County Road Runners, who do a great job with this race every year.
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IC BIRTHDAYS: 3/25/2009 — 3/31/2009
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David Karp:
http://www.inclineclub.com/show.asp?name=David%20Karp
Dennis Jones:
http://www.inclineclub.com/show.asp?name=Dennis%20Jones
Gene Kozowski:
http://www.inclineclub.com/show.asp?name=Gene%20Kozowski
Geni Ligday:
http://www.inclineclub.com/show.asp?name=Geni%20Ligday
Jack Cotton:
http://www.inclineclub.com/show.asp?name=Jack%20Cotton
James Prince:
http://www.inclineclub.com/show.asp?name=James%20Prince
James Rawie:
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John Courtney:
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Jonathan Veteto:
http://www.inclineclub.com/show.asp?name=Jonathan%20Veteto
Laura Luckett:
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Lesley Mace:
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Patrick Aird:
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Tim Allison:
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Todd Hughes:
http://www.inclineclub.com/show.asp?name=Todd%20Hughes
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NEW IC MEMBERS: 3/18/2009 — 3/24/2009
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Andy Rath:
http://www.inclineclub.com/show.asp?name=Andy%20Rath
Brandon Dosch:
http://www.inclineclub.com/show.asp?name=Brandon%20Dosch
Daniel Cockrell:
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Hydi Peterson:
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Jim Peterson:
(About Me page was not filled out)
Michael Foster:
http://www.inclineclub.com/show.asp?name=Michael%20Foster
Nessa Linnebur:
http://www.inclineclub.com/show.asp?name=Nessa%20Linnebur
Rev. John Riley:
http://www.inclineclub.com/show.asp?name=Rev.%20John%20Riley
Sarah Hunke:
(About Me page was not filled out)
Steve Simon:
(About Me page was not filled out)
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UPDATED ABOUT ME PAGES: 3/18/2009 — 3/24/2009
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Kathleen Perkins:
http://www.inclineclub.com/show.asp?name=Kathleen%20Perkins
Vlad Umanskiy:
http://www.inclineclub.com/show.asp?name=Vlad%20Umanskiy
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