December 14th, 2006 by Funky Dung
I'm sure my significantly reduced posting frequency has already made it obvious that I've been rather busy lately. I'm in the midst of wrapping up my masters project. Soon after that's finished, I'll be preparing for comprehensive exams. If anyone - current and wannabe guest bloggers alike - would like to help with filling in the dead air, I'd certainly appreciate it. Anyhow, here's my very late summary of the 2006 HealthAmerica XC Challenge in Frick park on Novermber 11.
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October 28th, 2006 by Funky Dung
This morning I ran the Gomer Davis Pumpkin Chase 5K sponsored by the Wilmerding YMCA. The course was described as flat. Riiiight. It was what I've learned to call "Pittsburgh flat". That is, there were about as many downhills as there were uphills, making the overall change in elevation close to zero. Balanced or not, the steep little hill near the end was a brutal way to finish. The weather was less than perfect - pretty chilly (mid 40's) and drizzling.
I finished in 25:55 (8:21 pace). I didn't record splits because the mile markers were not easy to see.
On a tangentially related note, I've found a really cool pace calculator and workout prep tool, Runner's Projections. If you a stats-minded geek who runs, you'll love it. 
RunPro attempts to calculate equivalent racing abilities for various popular distances based on a specific performance. It's purpose is to provide a means of comparing equivalent effort between races of different distances. Since it's not possible to take into account the many variables that affect performance (weather, terrain, course accuracy, personal mental and physical prowess on a given day), you should take these things into consideration when contemplating the results of the program.
One of my favorite uses for RunPro is to plug in a time from a recent race to help determine my goal pace for an upcoming race. This is really handy when the races are of different distances.
RunPro assumes adequate training for all distances. There are many theories on what constitutes adequate training. One general rule of thumb is to have a weekly training base of 4 to 5 times the distance of the race.
A Training Guide is also displayed in the lower area. This guide uses the prediction tables to calculate and display estimated Lactate Threshold, and suggested training paces for various types of workouts including easy runs, long runs, steady runs, tempo runs, alternate miles and intervals.
Speaking of cool stuff, be sure to check out Complete Running Network.
In 2004, Complete Running was launched. Soon after, we created the world’s most comprehensive directory of running blogs - the Running Blog Family (RBF).
In August 2006, Complete Running was relaunched as The Complete Running Network - a collection of knowledgeable authors (mostly RBF alumni) with a passion for running. Topics include all facets of running including tips, gear, news, opinions, inspiration and much more.
October 28th, 2006 by Funky Dung
On October 14, I ran the Race for Pace 5K. One my my friends at West Penn Track Club works for Pace School, I ran it as much to support her and a good cause as I did to have another race under my belt.
It was pretty darn cold and there were some nasty hills on the course. I was reminded that my lungs really don't like cold air. I need a full physical anyway, so I'll be sure to ask the doc if I have asthma.
I finished in a disappointing 26:12.69 (26:21, officially), which works out to an 8:30 pace. I was 8/14 men 25-29 and 83/345 total. My splits were as follows.
- 7:41.81
- 8:29.44
- 10:01.44 (9:07 pace over 1.1)
My performance was disappointing, but a few good things did happen at the race. I won a door prize (car visor organizer), my good buddy Kevin beat me with a time of 25:13, and my team won a prize for having given the closest estimate for our total finishing time.
September 24th, 2006 by Funky Dung
Sometimes it's good when the weather forecast is wrong. For the past couple days, forecasters had been calling for thunderstorms during the Great Race. The most we actually got was a drizzle and some stiff wind. The downside of that was intense humidity, which tends to suck the life out of me. Dropping the towel I'd brought to wipe my sweat at the very beginning of the race was a little frustrating given the humidity.
Despite the less than ideal weather, I have nothing to be disappointed about. I finished in 54:02.28 (8:43 pace) according to my watch (54:01, officially) - 1885/4128 finishers, 181/267 men 25-29. My mile splits were as follows.
- 8:56.16 (slow start, starts uphill, ends downhill)
- 8:18.63 (mostly downhill)
- 8:49.13 (mostly uphill)
- 9:07.95 (mostly downhill)
- 9:11.52 (uphill)
- 7:53.32 (downhill)
- 1:45.57 (downhill)
The section I need to work hardest on next year is mile 4. There's no good reason for me to be running that slow downhill. My goal for next year is average 8:30/mile or better.
BTW, a funny thing happened on the way to the starting line. A van pulled up next to the sidewalk I was on and honked. The driver wanted to know if I could guide his son to the starting line. I agreed. As we walked I asked him a little about how far he runs, how fast, etc. He's a 16-year-old cross-country runner who'd never raced farther than 5K. He said his 5K times are typically around 19-20 minutes. I knew then he'd be kicking my butt in this race. 
And boy oh boy did he. He finished in 44:04 Congratulations, kid.
September 19th, 2006 by Funky Dung
On Saturday I ran in the 2nd Annual Run Shadyside 5K. I beat my previous best 5K by 2:30! My new PR (according to my stopwatch) is 24:30 (24:36, officially). Perhaps a sub-55:00 Great Race 10K is within reach after all. I placed 154/371 overall and 29/37 among 25-29 males.
Update 09/20/06: One of my running buddies from WPTC (who finished fifth in this race) measured the course with a calibrated measuring wheel and found it to be only 3 miles long, rather than 3.1. That means my pace was actually 8:10 and I would have run a full 5K in 25:19. I didn't break 25 minutes after all (which was my goal). This sucks. 
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