Cardinal Wright Oratory Choir – Adoro Te Devote
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2006 Gomer Davis Pumpkin Chase 5K
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.
2006 Race for Pace 5K
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.
Plan B: Literature Review (Part II)
The first post in this series can be found here.
Last time I looked at a couple literature reviews about the methods of action of Plan B emergency contraception (levonorgestrel, LNG). This time I’m presenting On the the mechanisms of action of short-term levonorgestrel administration in emergency contraception (Durand, et al., 2001)
The Ladder of Divine Ascent: Insensitivity
From John Climacus: The Ladder of Divine Ascent by St. John Climacus:
The insensitive man is a foolish philosopher, an exegete condemned by his own words, a scholar who contradicts himself, a blind man teaching sight to others. He talks about healing a wound and does not stop making it worse. He complains about what has happened and does not stop eating what is harmful. He prays against it but carries on as before, doing it and angry with himself. And the wretched man is in no way shamed by his own words. “I’m doing wrong,” he cries, and zealously continues to do so. His lips pray against it and his body struggles for it. He talks profoundly about death and acts as if he will never die. He groans over the separation of soul and body, and yet lives in a state of somnolence as if he were eternal. He has plenty to say about self-control and fights for a gourmet life. He reads about the judgment and begins to smile, about vainglory and is vainglorious while he is reading. He recites what he has learnt about keeping vigil, and at once drops off to sleep. Prayer he extols, and runs from it as if from a plague. Blessings he showers on obedience, and is the first to disobey. Detachment he praises, and he shamelessly fights over a rag. When he is angry he gets bitter, and then his bitterness makes him angry, so that having suffered one defeat he fails to notice that he has suffered another. He gorges himself, is sorry, and a little later is at it again. He blesses silence and cannot stop talking about it. He teaches meekness and frequently gets angry while he is teaching it. Having come to his senses, he sighs and shaking his head he embraces his passion once more. He denounces laughter, and while lecturing on mourning he is all smiles. In front of others he criticizes himself for being vainglorious, and in making the admission he is looking for glory. He looks people in the eye with passion and talks about chastity. Out in the world he is full of praise for the solitary life and cannot see how much he is disgracing himself. He glorifies almsgivers and despises the poor. In everything he shows himself up for what he is, and does not come to his senses, though I would not say he was incapable of doing so.
I’m guilty of most of those things. I’m also likely to be guilty of recognizing my guilt and doing little about it, just as the passage describes. What kind of special hypocrite does that make me?