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Sent: Wednesday, August 05, 2009 9:21 PM
Subject: Incline Club News V13 TH #19 LR #37 — The end is near!
Good Evening Incline Club!
There are only 10 days left until the Pikes Peak Ascent! The lucky folks doing the marathon have 11 days :-)
At this time we should have started our taper since as a certain competitive runner we all know likes to say, the hay is in the barn....
For Thursday we will have a shortened workout (only 20 minutes!) and then on Sunday we will have the annual Barr Trail cleanup. If we are lucky, Matt will bring along some crafts for us to do again this year. The weather for Sunday looks great, so I hope to see ya all up there. Once again we will meet at Memorial Park and then carpool up from there.
Remember, now is not the time of year to try and do a pre-race ‘test.’ Take it easy and be careful out there.
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NEXT RUN: Interval (Thursday), Pikes Peak Summit (Sunday)
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Thursday, Aug 6, 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 10 Ruxton Ave hill repeats (It’s ‘Ten for Glen’ month...).
Sunday, Aug 9, 7:30am — Memorial Park
Drive: Carpool to summit
Run: Summit down to 1 or 2 and back up
Work: Spend time in altitude time by cleaning/clearing/working on the top mile of trail
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This Weeks Quote:
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“Most mistakes in a race are made in the first two minutes, perhaps in the very first minute."
--Jack Daniels, Exercise Physiologist and Coach (no, not _that_ Jack Daniel’s)
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Volunteers Needed for the ADT Marathon:
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Tim Steffens writes:
Hello all!
I’m in desperate need of volunteers for the ADT Relay transition points. I will need one “captain” at each transition that has experience with timing and two to three other volunteers to help with the transition timing and giving out medals.
If anyone is interested please let me know which location you would prefer.
Leg 1 — Baptist Road
Leg 2 — Ice Lake
Leg 3 — Ice Lake to Goose Gossage Park
You can contact me via my IC profile page (http://www.inclineclub.com/mail.asp?name=Tim%20Steffens&fp=am) or the Volunteer link on the ADTM site at http://adtmarathon.com/
Thanks,
Tim Steffens
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What is Taper?
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Several folks have asked: “What is taper?” It is basically a reduction in training so that on race day you are fresh and ready to go, not worn out from your normal workout volume.
A basic taper schedule will look like this:
14 to 7 days out from the event: Cut your volume (time or distance) in half. Keep the same intensity.
7 days out till race day: Cut your volume in half again. As before, keep the intensity the same.
So if you are a week away and normally would do a Thursday IC workout, you still do that same workout at the same intensity level, you just go out for a shorter time.
Most importantly, avoid the temptation to up the intensity just because you suddenly have all of this extra energy to burn :-)
There are some other distance specific taper schedules that you can find on the web, but this one should get you started.
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Weekend Weather Report:
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Thursday: Low 80’s and the usual 20% chance of interesting weather.
Sunday: The Summit is expected to be in the Mid 40’s by 8:30, with a high of52 around 2pm. There is only a 3% chance of precipitation the entire day.
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Race Reports
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Only two this week, and both are Ultras from Rick Susak and Anita Bower.
Lake Tahoe Rim Trail Ultramarathon (100m,50m, 50k) — Lake Tahoe, Nevada — 07-18-2009
Silver Rush 50 mile run — Leadville CO — 07/26/09
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Lake Tahoe Rim Trail Ultramarathon (100m,50m, 50k) — Lake Tahoe, Nevada — 07-18-2009
Rick Susak reports:
Distance: 50K
Goal: Under 7 hours, finish
Results: 8:07
Website: http://tahoemtnmilers.org/trt50/
General Summary:
Excellent race venue, superb support and some of the best scenery a runner can want to encounter. The race is labeled as — “A Glimpse of Heaven and A Taste of Hell.” Officially the 50K is labeled as such but closer to 33 miles all run at 6,800 to 9,200 ft. elevation. The 50K had approx. 7000 ft of ascent-descent. The race caps out at 400 and is part of the 2009 USA Track & Field Pacific Association Ultra Running Grand Prix Series.
Things Done Right:
Local training on Santa Fe, Greenland and Falcon trails gave me a pretty good base for the race as well as provided pretty good prep for the hills. Good hydration, temps reached the mid 80’s, took in 30-40 ounces per hour versus normal 20 ounces per hour.
Things Done Wrong:
Not sure I could have done a whole lot about it before hand but ended up with 8 blisters by the half way point (never have had blister issues before). Did not stop to take care of, just pressed on but made for a tough final half of race, especially the final 5 miles that had some technical downhill portions. Also, did not do research to verify the 50K was truly 31 miles. I had 33.65 on my GPS as did many others. Was told the race director mentioned it was close to 33 miles. Subsequent research on numerous 50K races shows that while listed as a 50K the actual distance may be a little beyond a true 50K (31 miles). Not a huge issue but would be nice to know actual distance before the race and not realize it at mile 28 or some point on the course.
Any Other Stuff:
First ultra, highly recommend this race! The spectacular setting for this event is high elevation alpine and sub-alpine regions of the magnificent Sierra Nevada Mountains. There are several jaw-dropping vistas. Great location, stay in Lake Tahoe (south shore casino-hotels), drive to race is about 20 minutes away. Great support throughout the race and huge thumbs up on the actual course. Other info on the Tahoe Rim Trail (from the official TRT web site)would include:
The Tahoe Rim Trail is one of the world’s premier trails. It passes through two states (California and Nevada), six counties, one state park, three National Forests, and three Wilderness areas. This spectacular trail is 165 miles of single-track multiuse trail, winding peak to peak around Lake Tahoe. The Tahoe Rim Trail Association was formed as a nonprofit in 1981. The trail was completed in September of 2001. Construction began in 1984. 49 miles of the TRT overlaps the Pacific Crest National Scenic Trail.
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Silver Rush 50 mile run — Leadville CO — 07/26/09
Anita Bower reports:
Distance: 50 miles
Goal: sub 11 hours
Results: 12:15;34
Website: http://www.leadvilletrail100.com
General Summary:
Another training run for the Leadville Trail 100. I wasn’t sure what to expect, but I had hear lots of good things about this year from last year.
Things Done Right:
Brought everything. Hydrated and fueled well, (when my hands weren’t frozen.).
Things Done Wrong:
Wore old shoes. Really old, ratty shoes, which I have proudly owned since 2005. Since they still had less than 600 miles on them, I figured, "what’s another 50 ?” I wasn’t in the mood to try new shoes, so I wore them to the rainy, stormy start, which I was told by the lady at the Kum and Go at 5 am, would last all day. Seriously, the lady at the Leadville Kum and Go knows what the weather will be, so don’t stay up all night watching the weather channel. The weather channel doesn’t live in there. Just ask her. Anyway, old shoes, rainy start, but I made my way to the start as I downed my second 24 ounce cup of coffee. A few miles into the race, I had to take off my shoes, and re-lace them, because the laces wouldn’t stay put, driving me nuts. I had to redo them at least a dozen times, which cost me lots of time. About an hour into the race, the sun came out, so I stopped to peel off my raincoat and wrap it around my waist. But before I could think of something smart to say to the K
um and Go weather lady, it began to rain again. Hard. Then it stopped. Then it started up again and soon turned to hail. With Ozzy Osbourne’s “Hell Raiser” blaring in my headphones, thunder booming, and lightening everywhere, I found out that even I can run downhill fast given the proper motivation. That was my favorite part of the race. You couldn’t help but feel so alive with all that nature going on. Soon I was down lower in elevation, and the hail turned to rain, which turned everything all muddy, and really got my shoes dirty. But soon I was greeted by some wonderful, tough, hardy volunteers, who lifted my spirits in true Leadville fashion. The last 13 miles were the toughest. There was a relentless climb at mile 37, into the wind, and it started to rain even harder. My legs went numb, and despite being prepared, and wearing five layers of shirts and rain gear, I began to wonder if I was going to get hypothermic as my pace slowed, if silicone froze, and if that dress I wanted at the P
oppy Seed in Manitou was still there. Finally I arrived at the last aid station, with the help of some really nice guys, who helped me open my gels, because my hands were too cold and shaky. That’s one of the things I love about ultra running. You never know what is going to happen, and who you’ll meet. Tim was there with yet another Gore-Tex jacket for me, which kept me warm, but made me look fat. Would the problems never end?! No. Finally it really, honestly stopped raining this time, along with the wind, and I was wearing all this heavy, wet stuff. I have no doubt I wasted at least an hour with “stuff.”
Any Other Stuff:
Beautiful course, that takes you past lots of the mines in Leadville that you normally don’t see as a runner. The aid stations were great, the volunteers enthusiastic and helpful, the finisher’s medal very nice, and each finisher got a unique silver commemorative bracelet once they crossed the finish line.
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IC BIRTHDAYS: 8/5/2009 — 8/11/2009
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Alison Dale:
http://www.inclineclub.com/show.asp?name=Alison%20Dale
Ana Procuna:
http://www.inclineclub.com/show.asp?name=Ana%20Procuna
Chris Wood:
http://www.inclineclub.com/show.asp?name=Chris%20Wood
David Hendrix:
http://www.inclineclub.com/show.asp?name=David%20Hendrix
David Reily:
http://www.inclineclub.com/show.asp?name=David%20Reily
Jeff Baker:
http://www.inclineclub.com/show.asp?name=Jeff%20Baker
Jon Teisher:
http://www.inclineclub.com/show.asp?name=Jon%20Teisher
Laura Mitchell:
http://www.inclineclub.com/show.asp?name=Laura%20Mitchell
Louise Erasmus:
http://www.inclineclub.com/show.asp?name=Louise%20Erasmus
Melissa Ecker:
http://www.inclineclub.com/show.asp?name=Melissa%20Ecker
Mike Jones:
http://www.inclineclub.com/show.asp?name=Mike%20Jones
Mike Power:
http://www.inclineclub.com/show.asp?name=Mike%20Power
Randall Kimble:
Richard Hedlind:
http://www.inclineclub.com/show.asp?name=Richard%20Hedlind
Stewart Cooper:
http://www.inclineclub.com/show.asp?name=Stewart%20Cooper
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NEW IC MEMBERS: 7/29/2009 — 8/4/2009
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Chelsea Luttrall:
http://www.inclineclub.com/show.asp?name=Chelsea%20Luttrall
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UPDATED ABOUT ME PAGES: 7/29/2009 — 8/4/2009
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Bill Walsh:
http://www.inclineclub.com/show.asp?name=Bill%20Walsh
Lincoln Manuel:
http://www.inclineclub.com/show.asp?name=Lincoln%20Manuel
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