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Sent: Wednesday, August 10, 2011 7:45 PM
Subject: Incline Club News V15 TH #19 LR #38 — Taper Time!
Good Evening Incline Club!
It’s taper time! There are only 10 days left until the Pikes Peak Ascent. The lucky folks doing the marathon have 11 days. :-) At this time everybody should have started their 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 and a FeedBag! If we are lucky, Matt will bring along some crafts for us to do again this year. 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” (unless you are in my age group, then go and knock yourself out). 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 11, 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 8 Ruxton Ave hill repeats.
Sunday, Aug 14, 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
Eat: Summit Feed Bag!
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This Week’s Quote:
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Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.
T. Alan Armstrong
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Summit Feed Bag!
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If your first name starts with an A though Z, bring some food or drink to Memorial Park and we’ll put it all in the back of somebody’s car (probably my jeep). Then once you are done with the workout, go grab a bite to eat and then start the trail work!. When you are done, grab another bite to eat.
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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
We are still in need of folks to help out with some of the aid stations and provide on-course support.
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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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 (pace/heart-rate).
7 days out till race day: Cut your volume in half again. Once again, keep the intensity.
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 as a general guide.
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Weather Report:
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Thursday: Mid to low 70’s and a 30% chance of rain and stuff.
Sunday: At the summit, upper 30’s to low 40’s with a 20% chance of ‘stuff’ till noon, then all bets are really off.
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Race Reports:
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This week, Bethany and I go to The Peoples Republic of Boulder to tri something different.
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Ironman 70.3 Boulder — Boulder, CO — 08/07/2011
Bethany Garner reports:
Distance: 70.3 miles
Goal: To volunteer
Results: Volunteered!
General Summary:
A Half-Iron distance triathlon at Boulder Reservoir. It was blazing hot with nary a cloud in the sky. I volunteered as both a Bodymarker and in ‘Bike In.’ My job as a Bodymarker was to wonder around transition with sharpies in hand, marking folks bib numbers and age groups on them. I was also handy as a sunscreen applicator and a wetsuit zipper. Bike In was interesting as I had to stand in the chute and yell at the bikers something along the lines of ‘Slow down! Ready for dismount! Dismount line THERE!’
Things Done Right:
I sunscreened myself thoroughly. That saved me from the terrible pain that John suffered. It was almost 100 degrees out and not even a hint of shade close by. I was there from 4:30am until 1pm. I was smart enough to bring a take out bowl from Chipotle so as to have some real food. They provided the volunteers with ice cold water (ahhhhh) and gluteny pizza (which I can’t eat).
Things Done Wrong:
Not much done wrong this time. Maybe I shouldn’t try to get run over by cyclists, but what can you do when you are supposed to be in the chute?
Any Other Stuff:
There were at least 2 separate incidents of loud popping noises and frantic mechanics trying to locate the exploded tire within the sea of 2,000 bikes. Oh, and Andy Potts looked like hell coming in off the bike. He eventually dropped out of the race during the run when it was clear he wasn’t going to make up the gap to the 2 race leaders.
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Ironman 70.3 Boulder — Boulder, CO — 08/07/2011
John Garner reports:
Distance: 70.3
Goal: Finish, go Sub-6
Results: 5:52:54
Website: http://ironmanboulder.com/
General Summary:
In its second year under the “Ironman 70.3” branding and formerly known as the 5430 Long Course Triathlon, this event consist of a 1.2 mile swim, 56 mile bike and a 13.1 mile run. It will generally take about the same amount of time as the PPM, but without feeling like you got run over by a bus the next day.
Swim: 45:36 — The swim start was uneventful, just the way I wanted it. No leaking goggles and no need to find a kayak. I kept my (very slow) pace and didn’t let anybody around me disrupt my cadence. I did not attempt to push it and keep up with the faster swimmers. The goal was to get out of the water relaxed and ready to spend 3 hours on the bike.
T1: 3:28 — Better than the Boulder Peak Tri, but still about a minute slower than the State Games Tri the week before. Then again, I also had to run a bit further than the week before to get to my bike.
Bike: 2:47:43 (20mph) — I was expecting to go about 3 hours on the bike, so a 2:47 was a bit of a welcome surprise. In keeping with the overall theme of under-training for this event, this was my longest ride to date. Thankfully the two loop course is flat (only 1800ft of climbing over 56 miles) and thus very fast. I had two bottles on the bike and 3 gu’s taped to the top tube. I stuck with a feeding schedule that worked exactly as I wanted it to (despite totally guessing at what I would need). While I did manage to pass a lot of very nice (and expensive) tri-bikes, I also had more than one guy go flying by me on an old-school steel road bike. Nobody was sporting a mountain bike at this race, so I was spared the indignity of being passed by one.
T2: 2:05 — By the time I got off of the bike the temps were already in the 90’s. I tossed on my shoes (which still require me to tie the laces), put on a hat, grabbed my hand bottle and made a bee line for the run start.
Run: 2:14:02 — The first order of business was to make use of the porta potty at the first aid station right outside of the transition area. The bike allowed me to drink and eat a lot, so I really, really had to go; this is not a trail run where you can go hide behind a tree. With that bit of business out of the way, the remaining 13 miles worked like this: Jog to an aid station, walk through the aid station, dumping water on my head, putting ice in my back jersey pocket, grab a cup of coke, and take a sponge filled with ice water and tuck it under my collar. Then jog to the next aid station and repeat the process. The aid stations were spaced about 1 per mile. The course was two loops around the lake and there is absolutely no shade anywhere. Just as I had started the 2nd loop the winds suddenly kicked up to 25mph, the temps jumped to 98 and the carnage on the course was becoming evident. As my first 70.3, I only had two goals for the day. The first was to finish. The second was to go under 6 hours. Bot h of those were secure and with the temps now higher than anything I’ve ever had to deal with, I figured it was not worth pushing the pace and winning myself a slot in the med tent. In the end I managed the slowest half marathon time since my now ill fated ADTM when I walked the entire 2nd half of the course.
Overall: 5:52:54 — Given that this was my first 1/2 Iron distance event, the brutal temps and the fact that I didn’t spend nearly as much time training for the swim or bike as I should have, I’ll take it.
Things Done Right:
I used a short sprint tri the weekend before to make a few tweaks to the swim which then went off without a hitch. Paced the bike well, and had enough sense to end the ‘racing’ part of the day at the start of the run.
Things Done Wrong:
Ignored the voice of reason (aka Bethany) and didn’t bother with any sunscreen. My shoulders are absolutely fried.
Any Other Stuff:
For all of the crap that WTC (the company that runs all of the ‘Ironman’ branded races) gets for their high entry fees, they do deliver. The entire event was extremely well run. The swim course was well marked and had a ton of on-water support craft. The bike course was swept the night before, well marked and every intersection had police stopping traffic. The run course aid stations were frequent and very well stocked with anything and everything, including lots of ice for the high temps, coke, ice water sponges, gu, gatorade, porta-pots, etc.
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IC BIRTHDAYS: 8/10/2011 — 8/16/2011
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Alex Belisle
Ana Procuna
Brian Bain
Bryan S-Back
Casey Richter
Chaz LaLonde
Chris Wood
Christopher Jones
Dan Smith
David Reily
Dayton Baraw
Jessica Narkevitz
Jonathan Vigh
Laura Mitchell
Melissa Ecker
Rana Adams
Richard Hedlind
Rob Cashell
Steph Hoversten
Stewart Cooper
Teresa Heckel
Tom Jackson
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NEW IC MEMBERS: 8/3/2011 — 8/9/2011
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Nadia Ruiz:
(About Me page was not filled out)
Tawny Friesen:
http://www.inclineclub.com/show.asp?name=Tawny%20Friesen
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UPDATED ABOUT ME PAGES: 8/3/2011 — 8/9/2011
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Briana Ferguson:
http://www.inclineclub.com/show.asp?name=Briana%20Ferguson
Jared Miller:
http://www.inclineclub.com/show.asp?name=Jared%20Miller
Jim Parry:
http://www.inclineclub.com/show.asp?name=Jim%20Parry
Ross Bielak:
http://www.inclineclub.com/show.asp?name=Ross%20Bielak
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