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Sent: Wednesday, July 27, 2011 9:03 PM
Subject: Incline Club News V15 TH #17 LR #36 — Only 3 training weekends left
Good Evening Incline Club!
For those of you who have started to look at the calendar and do the math, try not to panic. There are only 3 weekends left until the PPA/M, one of which should be used for taper. Use them wisely. I would recommend spending as much time above 12,000ft as possible.
--john
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Next Run: Interval (Thursday) Barr Trail(Sunday)
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Thursday, July 28, 5:45pm — Hydro Street+
Do 30 mins of 1 min hard, 1 min easy up the Barr Trail. Easy back down the Barr Trail. Do 7 PI hill repeats.
Sunday, July 31, 7:30AM — Memorial Park
1) Carpool to the Summit and do a 3-2-1
2) Carpool to Elk Park and then run to Barr Camp and then the summit
3) Take the Cog to Mt View and then run to the summit
4) Run from Memorial Park to the Summit
5) Run from Memorial Park to some point on Barr Trail and then back again
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This Weeks Quote:
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“Please let me breathe. At 2,650 meters, the oxygen is thin."
Thomas Voeckler, after the 18 stage of the Tour de France where he held onto the yellow jersey by 15 seconds.
2,650 meters is 8,700ft, or about where No Name Creek is.
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Volunteers Needed!
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As many of you know, the Pikes Peak Ascent and Marathon would not be possible without the help of the hundreds of volunteers who make the race a reality. If you can help out, please fill out the form at http://www.thetcr.com/volunteer.asp
Even if you are running the race, you can still help with things like packet pickup, race setup and race week preparations.
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Trail Map
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Jennifer Bell writes:
The new Manitou Springs area trail map was a year in the making but now it’s finally done! It’s free and you may pick yours up today (tomorrow’s fine, too) at the Manitou Visitors’ Bureau, Heuberger Motors, Mountain Chalet or Colorado Running Company. Many Incliners all ready know these trails very well--but the map will be very useful to people from as far away as Poland, Pennsylvania or the Powers Corridor. Your comments are welcome--we plan on refreshing it every year.
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Weather Report:
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Thursday: Mid 70’s, with a 40% chance of rain after 5pm (its higher before 5pm).
Sunday: Low 60’s to start, upper 50’s when you get to Barr Camp and mid 40’s at the summit. 10% chance of precip before noon at the summit.
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Race Reports:
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This week, Briana reports on a run through hell and another through what is hell for most of us (pavement), Michael manages to set a PR and give away a watch while Mary decides that Pikes just is not high enough.
Hellacious Trail Challenge — Colorado Springs, Palmer Park — 06/26/2011
Zooma — Colorado Springs — 07/17/2011
BTMR — Manitou — 07/17/2011
Mt Whitney (non-race) — Lone Pine, CA — 07/22/2011
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Hellacious Trail Challenge — Colorado Springs, Palmer Park — 06/26/2011
Briana Ferguson reports:
Distance: 9.2 miles
Goal: 1:25:00
Results: 1:43:01
Website: http://www.brccoloradosprings.com/hellacious-news-thumbs.html
General Summary:
This was an awesome but tough course, lots of tricky terrain so you needed to have quick reactions. Great ups and downs on that run and it is highly recommended to anyone as it is excellent training.
Things Done Right:
My pace was pretty good and could maintain it pretty well thanks to recent experience with the IC.
Things Done Wrong:
I spent a lot of time keeping the bushes company because of stomach troubles. I learned that I need to wait much greater than 6hrs after eating anything with apples. I had quickly lost energy and became very dehydrated with such an upset stomach.
Any Other Stuff:
Yes, watch out for wildlife... bears and rattle snakes etc. After coming out from one of my visits to the bushes I was less than a foot away from a couple of young does -I almost touched them, but I didn’t want to frighten them. It was a scorcher that day too.
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Zooma — Colorado Springs — 07/17/2011
Briana Ferguson reports:
Distance: 13.1 miles
Goal: 1:55:00
Results: 2:02:19
Website: http://zoomarun.com/colorado/colorado-results/
General Summary:
This was good race and a good opportunity. It was good practice and the course was pretty moderate. Long distances are challenges regardless. I think the greatest gain in elevation was from Motor City to Cheyenne Mountain Resort. It was mostly road, pavement, concrete, and some of the Santa Fe trail.
Things Done Right:
My pace was pretty even and I poured on more energy towards the last 1.5 miles. It seems I had more control over my stomach.
Things Done Wrong:
It seems I had some energy left after my strong finish so I could have pushed harder on the longer flats without depleting my finish entirely. It was hard to know how the course went, but in all it was good.
Any Other Stuff:
Since there was very little Santa Fe trail running I could have gotten away with wearing my road running shoes.
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BTMR — Manitou — 07/17/2011
Michael Everson reports:
Distance: 12 + M
Goal: PR- give away a watch
Results: PR-gave away a watch
Website: http://www.runpikespeak.org
General Summary:
Run up to Barr Camp and back via Barr Trail as fast as you can.
Things Done Right:
I trained with Baxters on Saturdays and the Incline Club on Sundays and Thursdays. Worked out on Incline a lot more this year. Passed a lot of people on the way down. Ran with great people all year long who motivate me to run better. Gave away a watch.
Things Done Wrong:
I don’t think I did anything wrong. I twisted my ankle on the uphill as Sean O’Day was running by me on his downhill. Ran it off in 1/4 mile and really didn’t hurt me at all.
Any Other Stuff:
My friendly rivals of John, Dan, Randy, and Josh have been kicking my ass all year on IC runs. It was nice to repay them on race day :) Everyone who runs with IC knows the course. It’s awesome to say the least. I do believe this year’s BTMR is the best all around trail/mountain race I have ever run. All training and preparation came together. My uphill was just shy of 2 minutes faster than ever, and my downhill was the same. I shaved 3:24 minutes off previous PR.
If temps weren’t so fricken high, I may have been even faster. Very satisfied with my result.
Bummer part is that the men’s side of the event did not bring out the best runners.
Loved seeing many friends running this race!
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Mt Whitney (non-race) — Lone Pine, CA — 07/22/2011
Mary Toman reports:
Distance: 21.4 (10.7 each way)
Goal: Between 12-13 hrs
Results: 17.5 hrs
Website: Not a race but hoping for brownie points or Larry’s wife’s cupcakes
General Summary:
My CA friend (67 yrs young) who comes out for Ascent needed altitude training. What better than highest mtn in US (besides Alaska)?? We submitted our permit request in Feb, got terrific airfare from Co Springs (Aligiant canceled route 1 wk prior to Ascent!!), & planned our trip. I flew to Long Beach on Thur & we drove to Lone Pine. We checked out the trail start & talked to folks who just finished in 14 hrs. Little did we know our day would be much longer.
Things Done Right:
I’ll say this again — trained with Incline club. I felt fantastic all day, except for last 45 min or so. Ate great. Good night sleep almost all week. Didn’t forget anything (poles, headlamp, gloves, food).
Above all, enjoyed the journey!! I ran the last bit to the top & jumped for joy (14,504)
Things Done Wrong:
Should have started earlier than 5am. We greatly under estimated our time & finished 1 hour in the dark
Any Other Stuff:
Hike is hard because you’re at high altitude for a long time. We were above 12K feet for 8 hrs. Also, lots of boulders/rocks, heavy runoff, & tricky spots (snow on cliffs) to slow you down
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IC BIRTHDAYS: 7/27/2011 — 8/2/2011
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Adrian Stanciu
Alexis Smith
Anton Krupicka
Bianca Kriel
Brian VanIwarden
Clark Smith
Evangeline Lambert
Jason Hughes
Jim Campbell
Ken Finn
Lisa Bejarano
Logan Martin
Matt Cavanaugh
Rick Gurule
Rory Mc Auley
Sid Rubey
Stephen Mitchell
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NEW IC MEMBERS: 7/20/2011 — 7/26/2011
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Kevin Glaspie:
http://www.inclineclub.com/show.asp?name=Kevin%20Glaspie
Taylor Carter:
http://www.inclineclub.com/show.asp?name=Taylor%20Carter
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UPDATED ABOUT ME PAGES: 7/20/2011 — 7/26/2011
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Hank Carey
Ross Bielak
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