Training the Week Prior to Race Day

My next race is only six days away - on Labor Day. It's called the Quarterback Club of York 5K and will be my thirty-second race I have entered in the last two years. You would believe I would have a fairly regimented approach toward training the week prior to race day. 

In the past I bave made the mistake of trying to get a fairly rigorous training session or two in the week prior to race day. My sentiment was I would be stronger going into the race because I had trained more.  One of the takeaways I had from my excellent run at the Beach to Beacon 10K was to take it easy the week prior to the race.  I only ran once in the week prior to the Beach to Beacon 10K.

Because I have had exactly one month to train for this race, I was able to complete my difficult training sessions well before the week preceding the race. I recently read in a Running Times article your body requires between 8 and 14 days to derive benefits from a specific running workout.  Little did I know when I was trying to squeeze in a decent workout or two in the week prior to a race in the past,  the workouts were of no benefit on race day.

One of the modern day features associated with this race is they have a facebook page dedicated to the race at http://www.facebook.com/#!/pages/York-PA/Quarterback-Club-of-York-5k.  It appears the race field size will be in the order of 200 - 250 runners.  Also, the weather is expected to be very cool next Monday and should be conducive to producing fast times.

Kidneys Functioning AOK Again ?

I had a follow up doctor visit last Friday relating to a  blood test I had the week prior. One of the tests was geared toward determining how well my kidney's were functioning. I was concerned I had not altered my running significantly to impact my kidney functionality since my last blood test about a month ago.

Much to my surprise the kidney functioning test (GFR) came back normal.  My doctor had asked me what I had done which may have resulted in the normal test. The only substantial change I had made in my training routine was to eliminate long runs over seven miles. Since that time I have made a resolution to not run in temperatures over 85 degrees.

I will be convinced my kidneys are back to normal after another blood test, scheduled for some time in October. Until then I will be guardedly optimistic regarding my kidneys being normal again.

A New Fitness Regimen Component - Hydration Strategy

I receive emails on a regular basis from the website Active.com.  I recently found an excellent article titled '11 Hydration Strategies for Hot Weather' by Chrissy Wellington.

Within her article she enumerates the benefits of hydrating properly during exercise  - ' lower heart rate, improved blood flow for working muscles and skin, body temperature control, support for muscular contraction, preventing hyponatremia (low blood sodium levels), quick recovery, improved performance and lower perceived exertion.'

What a wonderful set of benefits derived by simply hydrating correctly.  Until now, I have possessed a pedestrian detail to personal hydration.  After reading this benefits list, I am eager to incorporate a more structured and formal hydration component into my fitness regimen. In this case, it's a very affordable component - water.

Some of the best hydration strategies are:

• Hydrate daily: The body performs best when the athlete is already engaged in day to day hydration practices. This includes regular water consumption through the course of each day.
• Pre-hydration: The athlete consumes 16 oz. of water approximately two hours before the start of the session.
• Event hydration: In short distance races, an athlete may only consume fluids at one interval but in distance events it is recommended for athletes to seek fluids every 1-2 minutes, in quantities of 4-16 oz.

My inadequate hydration strategy may be responsible for some of my poor training outings and occasional periods of slow recovery times. It also was a probable contributor to my issues with my kidneys not working as effectively as they should be.

I believe we all are at times guilty of becoming so engrossed with detail and technicality that we lose sight of the more simple things.  The simple act of hydrating properly may be very instrumental in my progression toward a local elite runner status.

Philadelphia Masters Indoor All-Comers - Jan 2011

I would love to run an event at an indoor track meet.  I have no aspirations of winning an event - just trying to set a new personal record  for the one mile run.

URL is http://pa.milesplit.us/meets/63280

MEETS SANCTIONED BY USA TRACK & FIELD – Hand Timing at all five meets

ALL REGISTRATION FOR THESE MEETS IS ON DAY-OF-MEET

ALL OF THESE FACILITIES ARE SPIKELESS – NO SPIKES OR HARD-SOLED SHOES DESIGNED TO HOLD SPIKES.

NO FOOD OR BEVERAGE (OTHER THAN WATER) IS ALLOWED IN THE COMPETITION AREA AT THESE MEETS

Contacts: Joel Dubow, joeldubow@usa.net, 484-437-9463

Lou Coppens, loucoppens@verizon.net, 215-675-4767

Sunday January 17, 2010 -- Developmental Meet at Albright College; 13th & Bern Sts., Reading, PA. Registration opens at 8:00am (No entry before 8am). 8:30 am: WT, followed by SW followed by Shotput. 9:30 am: Track events and remaining Field events: 55mH, 55m, Mile, 400m, Mile RW, 800m, 200m, 2 Mile, PV, HJ, LJ, TJ. Track: Unbanked 176 yd rubberized track. ALL AGES WELCOME!

Entry Fees:

Philadelphia Masters Members: $5 for one event; $10 for unlimited events [Philadelphia Masters Membership is $20 and offers the reduced meet entry fees.]

Children of members (18-and-younger): $5 for one event; $10 for 2-3 events (3 event max.)

Non-members 19-and-older $10 per event

Non-members 18-and-under $10 for one event; $20 for 2-3 events (3 event max)

Two Weeks til Showtime

My next race is on Labor Day in York, Pa. It is called the Quarterback Club of York 5K. If you click on the view elevation button at the bottom of the map displayed below you'll see the first half of the course is slightly uphill while the second half is downhill.

I am going to forecast my chances of besting my 21:37 5K personal record based upon the prevailing temperature at race time.  The race is set to begin at 8:30 am.  If the temperature at race time is 65 degrees or less, I will guarantee a new personal 5K record.  I have experienced first hand recently if I don't have to contend with heat and humidity I will perform much better.

I will have had  registered one complete month of solid training for this race.  (My last race being the Aug 7th Beach to Beacon 10K in Maine) I believe my adrenaline will be very high once the starting gun goes off for this race.

Another Lesson Learned

Many runners use the weekend as the venue for their long distance runs. A long distance run for advanced runners is on the order of 12-20 miles.  My long distance runs currently range from 7-9 miles  I typically like to do a long distance run on Saturday mornings to eliminate this item first from my weekend to do list.   I was extremely tired Saturday morning and decided to forgo my morning run in favor of a few more hours of rest. I had initially planned to reschedule my long run for Sunday morning.

Saturday afternoon rolls around and I get a sudden spike of energy and decide I want to do my long run. The temperature was in the mid 80's and the humidity level was tolerable.  The long runs are to be run at a very relaxed pace.  You are exercising what are called your slow twitch muscles or fibers.

As I entered my fourth mile of running I felt I was straining too much for this distance I had run.  I had underestimated the impact of the summer's heat and humidity upon my body.  Some would say I overestimated my ability to withstand the summer's heat and humidity. I was becoming increasingly dehydrated and I had a formidable three miles to complete for my run.

I decided to stop at the Paramount sports complex at the southern end of town and rehydrate at a water fountain within the building.  This complex is located at the end of the fifth mile of my long distance route. For whatever reason, I have never previously set foot within this complex.  I decided to walk around within the complex to do some casual surveying of the facility

I found a water fountain and began drinking. After one sloppy set of slurps I had to wipe my face clear of some excess water.  Much to my dismay, I noticed my hand was bloodied after the wipe.  I immediately headed for the men's room and noticed I had a bloody nose. It was not bleeding profusely or I would have noticed my plight earlier.

I was disappointed in myself because I knew my body was telling me something is wrong.  My blood pressure has been very high recently and I believe the nose bleed was related to my blood pressure issue.

I finished the last two miles by walking about an 1/8th of a mile and then running an 1/8th of a mile.

My lesson learned this weekend is that I must not run if the temperature is above 85 degrees and/or the humidity is high. I like to run in the heat - but I don't want to do more damage than good by exercising in what amounts to the 'wrong conditions.' If I don't make the run in the morning, then I need to wait until the next morning to address the missed workout.

There was a football player for the Washington Redskins named Albert Haynesworth who recently suffered from the condition Rhabdomyolysis.  I was also recently disgnosed with this same condition and need to avoid it like the plague in the future. The following is excerpted from an article relating to his condition

"Rhabdomyolysis is basically a condition in which you have extensive muscle breakdown," Dr. Lynne P. Yao, chairman-elect of the National Kidney Foundation, told The Washington Post. "It doesn't happen as often in well-conditioned athletes, but if there's really extreme circumstances -- like extremely hot weather -- than that could happen. When you have large amounts of muscle breakdown."

When muscle is damaged a protein called myoglobin is released  into the bloodstream and filtered out by the  kidneys.  Myoglobin breaks down into potentially harmful compounds The treatment for Rhabdomyolysis consists of both rest to prevent further muscle damage and hydration to flush the myoglobin out of the kidneys. Failure to address this condition in a timely manner has resulted in fatalities.

Fall Running Season is Approaching

Fall is not only my favorite time of the year to relax, but it is also my favorite time of the year to run. The temperature lowers in the fall and the humidity becomes much less of a factor. Also the scenery is typically much more beautiful as the leaves change color.

If I recall correctly, when I ran last October I got the sense I was running effortlessly because the weather was so conducive for running. The fall is great for running personally because I have logged over 500 miles of running for the year once this season begins. My excellent performance at the Beach to Beacon 10K race could be attributed to the cool 54 degree weather - very similar to fall weather.

There are many marathons in the northeastern part of the United States which are held in September and October because of the great weather. Running marathons during the summer months would most likely be regarded as irresponsible by a race organizer as the probability for serious health risks increase dramatically.

I have a long term goal of running the Boston marathon. It is held in April every year. You have to qualify for the Boston marathon by running in a marathon which has been blessed as a BQ or Boston Qualifier marathon. I have no chance of running the Boston marathon in 2011, but I am seriously setting my sights on 2012.

In order to run Boston in 2012 I would have to complete a marathon next year in under three hours and thirty minutes. Running 26.2 miles in this time equates to an average of eight minute per mile pace. I would like to determine f I am half way to qualifying for Boston by running a half marathon this fall in one hour and forty-five minutes - at the same 8:00 / mile pace.

Hershey PA has created a brand spanking new half marathon aptly named the Hershey Half Marathon. It's to be run on Sunday October 3rd. Unfortunately this event sold out this week, so I will not be testing my marathon capabilities there.

I had blood drawn again today for further testing of my kidney functionality. If my kidneys are deteriorating, I will need to retire any thoughts of running the Boston marathon. For now I will feed the dream.

On Sunday September 12th, Pottsville PA hosts a half marathon named the Sol Lipton Run Fest. The race fee is a dirt cheap $20 complete with a finishers medal. The commute is about one hour. Very enticing.

Addendum: The Mohawk Hudson River marathon has a high percentage of runners who qualify for Boston because of the BQ conducive course. http://www.mohawkhudsonmarathon.com/

Transformational Running Pace

When I first began running last year a comfortable running pace for my long runs translated into a range spanning from 9:00 (nine minutes) per mile to about 9:30.

Fast forward one year to today and my new comfortable running pace is on the order of about eight and a half minutes per mile for my long runs.

Their are several factors which have contributed to my faster 'base' pace this year. Not surprisingly, I have more lung capacity this year. My breathing last year was so labored I had to wear headphones to drown my cacophonic droning. My breathing is definitely much less personally annoying this year.

My chicken legs have strengthened into veritable turkey legs. My extensive hill climb training this year has served to add some much needed bulk to my leg muscles.

The factor I feel which has contributed the most to my faster pace is my increased range of motion with my legs, i.e., I am much more flexible than ever before. I have incorporated technique drills into my training regimen which serve to stretch or elongate my leg muscles as I exercise them.

The mechanics of traversing a given distance while running can be reduced to two simple components. The first component is the length of an individual stride and the second is referred to as a turnover rate, i.e., the frequency of your stride.

I would like to increase my range of motion and flexibility this fall to enable myself to cover more ground with each stride. The Garmin GPS company makes a foot pod which I could attach to my sneaker to determine my turnover rate when I run. But at a $100 price tag, I'll just have to venture a guess as to which component is responsible for my pace accelerating.

I would like to be the beneficiary of another incremental increase with respect to my base pace next year. It's a lofty goal, but I would like to break twenty minutes for a five kilometer run. (3.1 miles) That pace equates to six minutes and twenty six seconds (6:26) per mile . I believe I can run that fast now for about 1.5 miles.

A Running Parallel with Art

When I run without my MP3 player I tend to run in a contemplative mode as I am forced to occupy my mind with something other than music. 

I have always been envious of persons who have artistic talent.  I would love to be able to transfer three dimensional scenes onto a two dimensional platform.  If artists are able to make this transformation then why don't they paint popular imagery, sell them, and live well off the riches of their efforts ?

In a similar vein, if their is a running training regimen which has proven to be successful then why isn't the regimen published or sold and  runners at large adopt the regimen ?  In other words, why doesn't a formula for successful running exist ?

The beauty or difficulty with art is you have to craft a composition without knowing how your art will be received by the public. In a similar vein, a runner has to create a training regimen without knowing how well their body will respond to the training. In each case you are making decisions based upon your past experiences in hope the fruits of your labor will be more rewarding in the future.

Because everyone's physiological canvas is unique I believe it would be difficult to design a 'one size fits all' running training regimen.  And because everyone's tastes are unique, it is difficult for the artist to craft work which everyone will find alluring.  The pursuit of artwork to be embraced by the masses or the personal training regimen to be embraced by one's own body is the driving force which propels both artists and runners through repeated cycles of successes and failures.

PHOTO: Pemaquid Lighhouse, Maine

Next Race - Quarterback Club of York 5K

My next, and most likely last, attempt this year to set a personal record for the 5K will be on Monday September 6th in York. I feel I am primed to set a PR if both the temperature and the race course layout cooperate. The race sponsors tout their course as a very fast course. 

My wife resumes her pursuit for her bachelor's degree at the end of this month.  I will need to subordinate my desire to train often to my wife's study demands.  I am very proud of her.  W were most fortunate to have been the recipient of an unexpected boost of income from my job, albeit a marginal increase.  Without this increase we did not have the funds to further her studies this fall.

The irony regarding my run in the Beach to Beacon 10K run in Maine is that I went into the run carrying only a desire to have a good time.  I had set my intentions for attaining a personal record for the 10K on the shelf.   I am wondering if being more relaxed going into a race is part of the prescription for a great run.

I have to admit I am very pleased with the progress I have made this year.  My fastest 10K (6.2 miles) time from last year was a doggedly slow 59:31.  I shaved over 12 minutes off this time to get to a respectable 46:56 (46 minutes and 56 seconds) time.

As the 2010 running season comes to a close, I am optimistic regarding my evolution as a runner next year.

Running in Maine

Everyone at some point in their busy year needs to get away from their daily grind and find some solace in their life. Our family's trip to Maine was a most enjoyable escape to a very beautiful and invigorating landscape.

Maine has a very unique coastline which is dotted not only with lighthouses but with dozens, if not hundreds,  of small islands reachable by ferrys. In contrast to the sandy beaches prevalent for the majority of the eastern coastline, Maine has a rugged rocky coastline the result of extensive glacial movement.

The kids love to climb among the large boulders next to the shore as the waves from the Atlantic ocean crash against the rocks adorning the shoreline. There are also small pools of water hidden among the boulders on the shore which contain treasures of the constant flow of the high and low tides.  Couple this with a cool breeze of the ocean and you have the recipe for several hours of real outdoor adventure for my two sons.

If our kids were older and did not require a constant and vigilant oversight, my wife and I would be content with reading a book on the rocks and simply taking in the shore's beauty for hours upon end.  Sunsets are beautiful as depicted in the picture above.

Maine is a mecca for trail running with Acadia National Park being one of the most beautiful venues on the east coast. Acadia National Park is located within an island named Mount Desert. Mount Desert Island is also the home of the very popular resort town of Bar Harbor.

The people of Maine are very nice and considerate.  The Maine residents give the impression they are more in tune with what nature has to offer than what Apple or Motorola or Samsung has to offer.  I don't recall seeing any kids texting on their cell phones during this vacation. I'm sure there are Maine kids who do - but a cell phone did not appear to be standard issue as it is so often elsewhere.

There is a phrase uttered occasionally in Maine which goes something like 'You are on Maine time now.'   In contrast to the hectic pace characterized by people driving frantically to their next soccer practice, work, etc. in most east coast states, Maine seems to have a pace more consistent with a 'We'll get there when we get there' slogan.

Beach to Beacon 10K Results

What a wonderful experience !  All of the trepidations I had regarding competing with over 6,000 runners for a race in Cape Elizabeth, Maine and the incumbent congestion were for naught. 

Saturday August 7th  began in a hotel in Westbrook Maine at around 5:00 am.  After getting the kids ready and packing up the car we begain our thirty minute commute to Cape Elizabeth.  The fifty degree temperature in the morning was very cold for this time of year.

After about ten minutes of searching for the official runner drop area, we decided to head for a second drop off area at the Cape Elizabeth High school.  The real estate in Cape Elizabeth, a burgeoning coastal town, is very expensive.  It is a beautiful town but the high school appears to be a tad antiquated.

My wife dropped me off at the Cape Elizabeth High school at 6:30 am where I was then shuttled to the race starting line via a bus.  As soon as she dropped me off I climbed aboard an awaiting bus.  I had no wait.  My concern regarding long lines waiting for buses to the starting line never materialized.

Once I got to the starting area I had to take care of personal business.  Their appeared to be on the order of fifty port-o-pots strewn along the road side.  Again, no wait to take care of nature's business.  Although as race time of 8:00 am approached, the lines were more formidable. The best advice I have read relating to running large races is to take care of nature's business as soon as possible. It's not uncommon to wait in line for 15-30 minutes for an available port-o-pot at a race.

I was pleased to see the quarter mile stretch behind the starting line was segmented into pace zones or corrals.  Runners were asked to 'self-seed' and start in the appropriate zone. If I recall correctly, the pace zones began at a five minute per mile pace zone immediately behind the starting line and then proceeded backward to ten minute per mile pace zones.

I had an hour to kill before the race started. After pacing up and down the corrals several times I decided to head toward the race start line and camp there for some time.  The only persons permitted past the race starting line onto the course were elite runners.  Elite runners were denoted by a race bib/number of 151 or below. Because the road behind the starting line was packed like sardines with runners, the only area to warm up was about a half mile behind the starting line, behind all of the corrals.

Many runners have pre-race routines which understandably consist of running at various speeds to get the blood flowing throughout their muscles.  For most every race I have run you use the first tenth of a mile or so of a course to perform your warm-up routine.  My vantage point next to the race official who had to inform runners they were not permitted on the course to warm up provided some humorous incidents with runners who were aghast they could not get on the course to perform their warm-up rituals.  The best 'line' I heard to attempt to get on the course was 'My wife is an elite runner and I want to wish her well.'  His story appeared to be genuine as he was allowed to pass through onto the course.

I started  the race in the seven minute per mile pace zone. The flow of the race start is more orderly if the faster runners begin in the front and the slower runners towards the back of the pack. Remarkably, most people were honest about their starting zones.  When you pass someone in the first mile who is going very slow you know they started in a zone ahead of where they should have started.  This was the exception rather than the rule for this race.

The race employed a timing whereby your 'clock' did not start until you reached the starting line from your starting corral. It took me about one minute to get to the starting line from my position in the starting corrals.

Prior to the race I had relinquished my desire to set a 10K (6.2 miles) personal record in this race because I was convinced I would have to wade slowly through a teeming mass of runners for the first mile or two. Because the self seeding starting corrals worked so well I was able to run at my desired pace immediately from the starting line. I spent a minimal amount of time dodging runners to advance my way through the pack.

I almost forgot a key element of this race.  The temperature at 8:00 am was about 54 degrees and I believe the humidity was reported to be only 29%.  It was very comfortable weather.  For the last training run I completed prior to this race the temperature was in the 90's and the humidity was excessive.  Some runners were wearing jackets and long pants, but I felt great in my shorts and t-shirt. I wore my training sneakers for this race, a pair of Nike Vomero 4's.  I had been suffering from a bruised heel and my racing Mizuno Ronin 2 sneakers provide minimal heel cushioning or support.

When I run a race I don't recall a tremendous amount of detail relating to the course.  I have my eyes focused straight down the road about twenty yards.  What I can remember about this race course was the entire course was lined with spectators from beginning to end.  The number of spectators were estimated to be on the order of 10,000.  This race had all the trappings of an Olympic style event with the crowds cheering along the route and finish.

The combination of the spectators cheering and the collective energy of the runners I was among served to provide an adrenaline surge which lasted from the beginning of the race clear to the end of the race. The race had a formidable sixth mile with two very large hills or ascents.  The last quarter mile consisted of a descent which was conducive to a strong finish. Overall the course was very fair / level.

I had set two personal goals for this race. The first goal was to finish in 47:45 (47 minutes and 45 seconds) while the second was to finish within the top 1500 racers. My official B2B time was 46 minutes and 55 seconds. This translates to an average pace of 7 minutes and 32 seconds per mile. I finished 1142 out of 5670 runners. It was very rewarding to achieve these goals as I was coming off a race where I missed achieving my goal. As a result of this success I am more convinced I have not reached a plateau, i.e., there are more good things to come if I continue to train.

Here is an excellent description of the grueling finish of the race from the Portland Press Herald

If the finish is about resolution -- who wins, who doesn't -- this hill just off Shore Road and inside the old entrance to Fort Williams is about struggle. You've already run the undulating hills to approach the park and here's the entrance, with its odd, reverse angle. To make the turn you slow, scrubbing off momentum and speed. A comparatively steep hill of about 70 yards waits.

"You're fried and you're about to drain whatever energy you have left," said Blake Davis, a former star runner at Falmouth High and the University of Maine. "You've got two more minutes of pain. That's good, because the race is almost over.

"You look up, see that great crowd waiting for you, cheering, and it distracts you enough that you forget how much you're hurting."

Note: The Portland Headlight lighthouse is located within a park named Fort Williams in the town of Cape Elizabeth.

There is a large contingency of runners who annually make this trek to Maine for this race. It is a first class event with first class runners and I was proud to be a part of this event this year. We were truly blessed to have such mild weather. It was icing on the cake to have also run the best I have ever run in a race.

Vacation in Maine - A Jewel of a Restaurant

My wife and I are very fond of eating lobster and Maine is an excellent venue for exercising this fondness.  One of the restaurants we would like to frequent this weekend is called the Lobster Shack at Two Lights.  It is located in the town of Cape Elizabeth.

It is extremely rewarding to be able to introduce our children to these culinary and social experiences.  I don't recall coming close to a pier or lobster shack as a child. This vacation should also provide fodder for some interesting stories for my eldest son to tell his classmates once he gets back to school this fall.


Excerpted from New England Cable News (necn.com) ..

Our Week 3 contest put some of the prettiest places to put down a plate. Nearly a thousand people cast ballots for the Best Outdoor Dining Spot in New England from among five finalists. In the end, it was the Lobster Shack at Two Lights, in Cape Elizabeth, Maine holding off a late charge from J.T. Farnham's in Essex, Mass. to claim the crown.

When the votes were tallied, the Lobster Shack won 36% of the vote, to 34% for J.T. Farnham's. Michael's Harborside in Newburyport, Mass. pulled in the third place trophy, while Chauncey Creek Lobster House in Kittery, Maine and Stephanie's on Newbury in Boston rounded out the Top 5.

The Lobster Shack at Two Lights (Cape Elizabeth, Maine) -- 36%

J.T. Farnham's (Essex, Mass.) -- 34%

Michael's Harborside (Newburyport, Mass.) -- 18%

Chauncey Creek Lobster House (Kittery, Maine) -- 10%

Stephanie's on Newbury (Boston, Mass.) -- 2%

Personal Super Bowl - TD Bank's Beach to Beacon 10K Race

The Beach to Beacon ten kilometer race (6.2 miles) is a point to point race in Maine which finishes at a lighthouse called the Portland Head Light within the Fort Williams park in Cape Elizabeth. It is one of the most picturesque lighthouses in the United States. Runners from many countries as well as 41 states will be racing.  There will be about 6500 runners at the starting line (see pic above). 

Temperatures are forecasted to be in the 60's for the race. If this forecast holds true, it should make for a pleasant run.  Many of my runs this summer have been grueling because of the associated heat and humidity.

I have dedicated a fair amount of thought to how I would like to run the race and what time I would like to achieve.  I need to step back and make sure I have fun running this race. We have planned a very short family vacation around this race.

Since my wife is currently a stay at home mom and is going back to school this fall we do not have the cash funds for this trip.  We were able to save enough dinero for the lodging, but were going to finance our food, gasoline and souvenirs.  Our children's grandparents graciously assisted us with our vacation funds - which should help to pay for our food.  My wife and I decided it was important for our kids to spend time with their mother during their formative years, but I am looking forward to someday being a two-income family.

Finances aside, our family should have a great time in Maine.  We are going to take our kids to see Thomas the Train in Boothbay Maine.  My wife and oldest son are going on a whale watching cruise.   We are also going to see a botanical garden, a wildlife park, a lighthouse and a children's museum.

Official Results of Shippensburg Fair Classic Distance 5K

As reported on http://www.chambersburgrrc.org/

Ship Fair Results 2010
Place Name Age Time
1 Jared Wilson 19 17;14
2 Paul Ritchie 33 17;43
3 Nicholas Rotz 17 18;10
4 Chris Monheim 41 18;17
5 Ethan Miller 17 18;58
6 Alex Belanger 19 19;30
7 Kevin Talhelm 50 19;46
8 Brady Wilt 13 20;04
9 Nathan Hockersmith 33 20;13
10 Ron Kelly 48 20;14
11 Craig Leisher 49 20;25
12 Daryl Davis 36 20;30
13 Jason Wickard 31 20;47
14 Jill Hazelton 35 21;03
15 Jeffrey Myers 55 21;07
16 Terri Talhelm 38 21;16
17 Alex Hayden 12 21;22
18 Nathan Thrush 16 21;23
19 Aaron Wilkinson 19 21;36
20 Philip Byers 16 21;27
21 Courtland Howard 55 21;28
22 Garrett Sipes 22 21;32
23 Ron Slozat 63 21;39
24 Reuben King 50 21;51
25 Dan Mentzer 43 21;55
26 Barry Coffey 48 22;02
27 Bill Dann 42 22;06

28 Jeff Evans 47 22;14

29 James Stanat 21 22;25
30 Toby Snider 23 22;26
31 Amy Stahlman 42 22;28
32 Garret Stahlman 46 22;29
33 McKenzie Doyle 16 22;35
34 Laurie Jones 18 22;36
35 Spencer Dann 13 22;39
36 Carolyn Dann 14 22;40
37 Gary Shoop 52 22;56
38 David Shane 18 23;01
39 Alie Smith 15 23;11
40 William Humbert 25 23;24
41 Brandon Pilgrim 24 23;32
42 Tracey Buchheister 34 23;42
43 Laura Caudill 17 23;56
44 Anthony Rosenberry 42 23;57
45 Doug Shields 43 24;01
46 Michael Boychak 27 24;03
47 Megan Eby 18 24;06
48 Ally Neidigh 12 24;06
49 Amy Shelly 31 24;07
50 Mike Neidigh 41 24;08
51 Kristen Stoler 18 24;09
52 Ivy Eliff 17 24;09
53 Dirk Baumgardner 49 24;11
54 Kevin Mello 44 24;12
55 Carrie Krebs 28 24;27
56 Ken Rowe 45 24;36
57 Robert Stike 30 24;44
58 Audrey Baumgardner 48 24;44
59 Diane Spear 43 24;56
60 Roxton Spear 44 25;03
61 Tom Steinour 56 25;05
62 Ron Cornelius 67 25;11
63 John Buccheister 40 25;17
64 Lance Russell 14 25;21
65 Mitchell Rinehart 14 25;21
66 Shelly Latsha 43 25;22
67 Paige MacWilliams 18 25;25
68 Christie Johnson 33 25;29
69 Kaitlyn Hess 17 25;35
70 Hans Meurer 51 25;36
71 Paula Maravich 46 25;37
72 Marcie Taylor 40 25;44
73 Karen Shoop 44 25;46
74 Jean Gaughen 51 25;47
75 Joe Cole 60 25;56
76 Jason Hershey 36 25;58
77 Mike Kuhn 39 26;03
78 Colin Harfst 14 26;08
79 Dennis Hess 50 26;09
80 Timothy Hershey 42 26;19
81 Stephanie Elliott 27 26;36
82 Michael Wolter 28 26;37
83 Daniel Boling 30 26;38
84 Tiffany Shoop 33 26;56
85 Kristin McGee 31 27;01
86 Jerad Lewis 31 27;03
87 Walter Hoffman 63 27;05
88 James Wilson 59 27;07
89 Peter Johnson 52 27;11
90 Kristina Deutsch 37 27;29
91 Brian Caudill 40 27;29
92 Margaret Horioka 55 27;33
93 Hannah Railing 19 27;48
94 Christina Hershey 36 27;50
95 Daniesa Lyles 17 27;52
96 Kris Deardorff 39 27;57
97 Michelle Walker 41 28;05
98 Leon Bierbower 75 28;14
99 Lori Pomeroy 41 28;17
100 Joshua Baumgardner 21 28;22
101 Pat Phenicie-Grandel 61 28;22
102 Glenn Smink 60 28;27
103 Colleen Woy 46 28;31
104 Kimberly Presser 37 28;35
105 Hillary Kuhn 30 28;50
106 Amy Manning 40 28;52
107 Charlie Pensinger 35 28;57
108 Dean Burkholder 54 29;06
109 Steve Smith 50 29;29
110 Jennifer Briggs 48 29;37
111 Brandie Porter 18 29;41
112 Tracy Stike 29 29;44
113 Taylor Jone 22 29;45
114 Amanda Schroeder 25 29;46
115 Lance Pledger 63 29;51
116 Jennifer Shuman 35 29;55
117 Ivy Storm 43 29;56
118 Zae Kirk 9 30;18
119 Adrienne Marr 26 30;28
120 Melissa Bannister 43 30;43
121 Sharki Cook 33 30;52
122 Camden Pearson 11 31;09
123 Dennis Tewksbury 47 31;11
124 Kristen Getic 35 31;19
125 Kristin Wewer 36 31;29
126 Jodi Swartz-Rankin 36 31;31
127 Sarah Wenger 23 31;32
128 Tom Cheffins 56 31;36
129 Susan Bradley 20 32;04
130 Tina McGee 37 32;05
131 Layton Hoffman 12 32;22
132 Michelle Bounds 52 32;41
133 Allison Roth 39 32;42
134 William Bounds 53 32;42
135 Lori Campbell-Howard 47 37;49
136 Jackie Gordon 22 32;50
137 Don Shoop 77 32;57
138 Anne Ellis 43 33;23
139 Alan Chocha 60 33;39
140 Heidi Buffington 39 33;49
141 Brad Carson 50 34;02
142 Doug Hess 40 34;23
143 Keri Linn 27 35;33
144 Beverly Hoffman 60 36;11
145 Briana Martin 18 36;17
146 Beckah Mathis 18 36;17
147 Tasha Lentz 18 36;18
148 Monica Hazelwood 33 36;25
149 Courtney Neus 34 36;26
150 Wayne Wilkinson 45 38;09
151 Kathy Finkey 54 38;42
152 Sara Grove 47 38;46
153 Virginia Kling 40 38;55
154 Stephanie Meek 22 39;42
155 Jennifer Eshelman 39 40;00
156 Chasity Johnson 34 40;25
157 Heidi Keeney 30 40;35
158 David Drees 44 40;36
159 Kelly Stine 34 40;44
160 Norma Holsopple 47 40;44
161 Merrilynn Kessler 67 42;45
162 Suzy Wilkinson 45 42;57
163 Yon-Sik Meurer 61 44;34
164 Diana Cassidy 44 44;38
165 Robin Gipe 45 44;39
166 Robin Bean 49 47;01
167 Marnie Hoffman 34
168 Dayna Dority 39
169 Julie Pensinger 36
170 Josh Adkins 35
171 Hannak Adkins 33

Shippensburg Fair 5K Results

This race commute was unique because I have never been to Shippensburg. My niece is enrolled as a freshman this year at Shippensburg University. The race was held at the town's fairgrounds on the outskirts of town. It's a very easy commute to the university as you use PA Route 81 for the majority of the trip.

I have a very simple criteria for establishing a quality of life rating for a prospective residence. The criteria is the proximity to a Wal-Mart. Shippensburg U receives flying colors as their is a new Wal-Mart within a mile or two from the university.

During the hour commute I was impressed with the amount of randomness which exists in nature. In general we spend our lives organizing our days, our towns, streets, etc. Our culture seems to be engulfed within a perpetual search for more order and structure in our lives. I believe there is some merit in embracing the randomness which exists in the world at large.

I also am intrigued with learning about the lifestyles of ancestors, circa the late 1700's. I am very interested in genealogy and have been able to trace my roots to Virginia in the late 1700's. Anyhow I was thinking a settler would be astonished at how easy it is now to travel because we have a road sign every mile or two stating what exit is next and how far away the next town is located. Being from a lineage of farm laborers who most likely possessed less than a stellar amount of refinement, I imagine a conversation with a relative from the colonial times in this modern era would run something like ,"Hell - I have had to poo-poo on a trail to help give directions. To get to old man Beamesderfer's farm you walk three hundred paces and then you'll see my poop on the trail. Take a left there and go another five hundred paces east and you'll see the farm from the clearing."

The race turnout was very good - I imagine about 15o runners. I scouted the first mile of the track before I ran and was not encouraged by a hill a half mile from the race start-finish line. I knew I would have to contend with climbing a hill near the end of the race when I would be near exhaustion. The course layout I had been so fond of was still good, but not as fast as I had hoped it would be.

I only noticed one person here from previous races and his name is Reuben King. We are in the same age band and he runs about a minute faster than I over a 5K distance. I briefly spoke to him after the race.

I was successful in conserving energy for the first mile. For whatever reason I was not able to parlay this extra energy into faster second and third mile times. I finished the race in twenty two minutes and fourteen (22:14) seconds, nowhere near my PR of 21:37. I knew within my second mile I was not running as fast as I had hoped. To make matters worse, the hill I had to climb within the third mile depleted what little reserves I had left. Personally, running a hill at the end of a race is like getting punched in the gut. I get winded and it takes precious seconds to recover. Reuben passed me with about 3/4 of a mile to go and I simply could not keep up with him.

After I finished I congratulated Reuben on a having a good race and he mentioned he was trying to break twenty-one minutes and he was unable to do so. Maybe the course was not as fast as I had anticipated. I have to be careful in the future when establishing how fast as course is based upon one person's performances. I equated a faster time with a faster course. The runner in question could have had a sub-par day within one of the races being used in my comparison.

This race was organized by the Chambersburg Road Runner's club. It was very well organized. I also noticed there were several members attending the race who were sporting very attractive CRR club singlets. One of the members was also wearing a pair of Newton shoes. These shoes are very expensive - on the order of $150-$175 a pair. He was an excellent runner as I believe he finished in the top 10.

All in all I had a good outing. I have to take more stock in having fun in these races rather than being caught up in 'chasing numbers.' I am grateful I am able to get out and run. There will come a day when I won't be able to run as I age.

There was a professional photographer present from the Shippensburg Sentinel taking pictures of runners. I would love to get a copy of a pic of myself running. I am relatively sure I had my photograph taken because I saw the camera lens follow me as I was running - over the dreaded hill at the end of the race. I imagine I was grimacing in agony at the time.

A race summary will most likely be published soon at http://www.cumberlink.com/