JUNE 14,2009
HOLCOMB VALLEY TRAIL 15 MILER
BIG BEAR CITY, CA

This was a great race if you like off road running. Well organized and on time, the race began at 7:30am, aprox. 60 degrees.

The course starts in a parking lot with the first half mile on asphalt before going onto a wide dirt trail for the next mile and half, then becoming single track trail. At 3.8 miles was the first aid station with several different drinks and lots of fruit. The course then went onto a wide dirt road, rolling, but generally climbing to aprox. The 6 mile mark when the climb became steeper up to 8.2 miles (I walked most of this) when we hit the 2nd aid station. From here we went back to single track through tall pines, climbing another 200 ft. To the highest elevation point of 8200 ft. The temp. Was maybe 50 degrees. This was my favorite section of the course. At around 10 miles the course begins a gradual but steady downward to the finish. There were sections quite rocky and nearly impossible to run through, making some walking necessary.

The course was very well marked with red plastic tape on trees and bushes about every 200 yards. There were also 6 or 7 check points with volunteers writing down bib numbers to see that everyone cleared each check point and didn’t get lost.

At the finish line there was more great food, including chicken noodle soup and spagetti——-this was a good run and I never got any black toe nails!!!!  Ingy

JUNE MEMBERSHIP
EXPIRATIONS

Maureen Bourgeois

Kim Parris

Craig Pulido

Brian & Anita Scheff

Iain Scott

Leslie Delaney

Tracey Scholtemeyer

Tino Soria

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WE HAVE REDLINER SHIRTS FOR SALE. GO TO RUNNING CENTER, OR SEE BOB. Cash or check preferred. $20 each.-   In Addition to below Redliners shirts, Ingy has  a few Trotters shirts at $5.  Each.

Men’s sizes large or medium in white, gray, or green.

Women’s sizes small or medium in white only.

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CLUB   RACE -   Saturday, July 11th

From INGY:

I have contacted the race director for the Guajome Lake 5k Run and they have offered us a substantial discount. This race supports the Vista HS Cross Country Team and is run on their home course. All off road, but groomed trails with one hill, finishing in a shady park. I’ve done this race 4 or 5 times and its pretty good and close to home. We need a minimum of 10 runners for the discount (our price will be $18), so bring your checkbook to pizza night or see me before then—I have applications.  We MUST submit all applications together in one envelope!!!!!   Ingy

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The Sat. 6  Jun morning run will  be a  Hash run, hosted (if that’s the word) by  ’rabbit’ Herman. Meet at the SW end of the Best Buy store off Hi-way 79.    The objective is for the pack of runners (that’s us) to try to catch the rabbit (Herman) as he weaves his way through a 7. something mile course.  He will get about a 10  minute head start along a pre marked path.   Complete info will be given out run morning but lets just say this running game includes deceptive  paths which the pack   must sort out in order to   properly follow the rabbit.  I’m thinking dipping  Herman the Rabbit’s  feet  in red paint or   memorizing his shoe print might make things a lot easier and bust his current record of never being caught.

MATT  Capelouto’s  GREAT shirts:

Prices range from $20. if you bring your own white or light colored shirt to $30 (shirts/tank tops) to $40. (sweatshirts) if you use his products.  He feels one is better off using his shirts since he knows exactly how those shirts react to his process.  You can see his shirt styles at WWW.wearyournumber.com   or call him at 951-990-7227.  His web  site is matt@impulsetshirts.com   The greatest part of all:   he works out of his house in redhawk and it’s easy to e mail him photos you’d  like  on shirts or visit him in person and select  shirts from his inventory.    To quote him:  ”If the photo  comes out on your printer well in the size you’d like  to  see  it on a shirt,  it will come out fine on the shirt”  He has light colored shirts alsobut  stated that white tends to  work best.

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Victor’s doing (that’s like participating in, not leading) spin classes at LA Fitness at 6:45  PM  on Tuesday/Thursdays followed by session with yogurt shop to rehydrate the healthy way.

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The Caped Crusader Steve at Boston marathon’s end:

“Just say YES to 14 mile  marathon training runs!”

Here is Steve’s Boston training recap:

My training experiment for the Boston Marathon worked well for me.  This was my 24th marathon and I wanted to try a plan based on lower milage, cross-training, and trail mountain runs.  I really enjoy running in the mountains and did not want to run the traditional 20 milers on the road.  After looking back on my previous few marathons and training logs, I could see that I ran best at Rock N Roll in 2007 when I had not trained very seriously, but had just discovered Dripping Springs Trail and used it for my long runs.  It looked like it might have been as good as the traditional 20 milers.  I wanted to try it out combined with low milage and cycling because of a chronically sore ankle that is aggravated  by higher milage.

So I came up with a plan and named it “fourteen fourteens” because the long run each week was always 14 miles and I ran 14 of them in the 16 weeks before Boston.  These long runs alternated between two very different runs.

The first was Dripping Springs Trail (just East of Temecula in the Palomar Mountain Range) which climbs about 2800′ in 7 miles.  I ran this every other week.  Total running time out and back takes a little under three hours.   I love this trail and always look forward to these runs.  The other long run on alternating weeks was a 14 miler on the road at marathon effort (becoming marathon goal pace as the training progressed).

For the first 6 weeks I tried to keep all the running at an easy effort except the weekend fourteen miler.

Speed and progression workouts were added in the last 10 weeks.  The typical  week had a progression run on Monday and a hill interval run on Wednesday.  The progression run starts out REALLY SLOW and works up to marathon goal pace.  The hill intervals were done on my treadmill and were specifically for the Newton Hills that  hit between mile 16 and 21 on the Boston course.   The workout starts with 45 minutes really slow and then moves to intervals of 5 minutes at +3% grade and fast pace to get heart rate up to 90%.  Recoveries are 5 minutes at -3% grade at marathon goal pace (yes, my treadmill does negative grades!).  This did not provide a full recovery between reps, just a chance to catch my breath and practice running downhill at pace.  I would do 4 of these intervals and typically got 10-14 minutes at 90% heart rate (this is the heart rate number I shoot for because it supposedly ties to Anaerobic Threshold Pace).

Here is the pattern:

MON   5-9 miles- progression run

TUE   cycle 45 min.

WED   5-9 miles- slow, easy running, finishing with hill intervals

THU   cycle 45 min.

FRI      3-8 miles- slow, easy running

SAT   14 miles- mountain run

MON   5-9 miles- progression run

TUE   cycle 45 min.

WED   5-9 miles- slow, easy running, finishing with hill intervals

THU   cycle 45 min.

FRI      3-8 miles slow, easy running

SAT   14 miles- road run at marathon effort / goal pace

The taper was two weeks: the last long run (Dripping Springs) was 16 days before the marathon and the last hard run was an 8 mile marathon pace run 8 days before the race.  The last week consisted of two 3 milers and two 30 minute cycling sessions.  As you can see, I like to be well rested before a marathon!

Now, this wasn’t a PR for me, but I really didn’t have the time or will to run 60 miles a week either.  And I felt pretty dam good at mile 21 cresting Heartbreak Hill and I made my goal of running a qualifying time -at Boston-  

11246Altfillisch, Steve48MTemeculaCAUSA

Checkpoints	5k	10k	15k	20k	Half	25k	30k	35k	40k
	0:25:51	0:50:51	1:15:35	1:40:11	1:45:35	2:04:50	2:30:07	2:55:16	3:19:55
Finish				Pace	Projected Time	Official Time	Overall	Gender	Division
				0:08:02		3:30:41	7500	6215	1112

THANX Steve for some really great info about just how far one doesn’t have to run to have a great  marathon!!!!!!!!!!!!

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Doug captured below and added his 2 cents worth ref this race:

Breezin Thru Beaumont 5k and 10k race

Ingy ran on Saturday and took a 1st in AG.  Thomas Beyer (old temecula trotter) took 4th overall. Thomas’s son also ran and went under 22 minutes.

This was a 1st Annual race. It started in front of City Hall and ended at a local park. Also at the park was a car show. The two events together made for a nice experience.

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