Duane's Running Page

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I started running in August 1997 when I was 50 years old in order to improve my health. I have progressed from an initial training pace of 12 mins/mile to 9 or less (on the track). My resting heart rate decreased from 70+ to about 50. I am now into my 10th year of running both for health and for fun and still feel that I can improve.

Latest News

Personal Stats

John's Photo On Sept. 24, 2006, I ran the Pittsburgh Great Race, trying to beat my previous best 10K time of 49:49, which I ran two years ago. I missed by 12 seconds, with a time of 50:00.

(Photo by John Pane from the 2000 Pittsburgh Marathon)
Height: Weight: Age: Resting Heart-rate: Max Heart-rate: Training Zone: Calories per Mile: Body Mass Index: Body Fat %:

Current Goal

My current goal is to continue to improve my PR for shorter distances, esp. the 10K. To do that I'm going to have to work on endurance.

Personal Best

Usual Training Schedule

5 Km
(3.1 Mi)
10 Km
(6.2 Mi)
1/2 Marathon
(13.1 Mi)
Marathon
(26.2Mi)
22:36 49:49 1:54:43 4:48:36
Mon Tue Wed Thu Fri Sat Sun
4-5
Miles
Strength
Training
4-5
Miles
Strength
Training
4-5
Miles
Rest Long
Run

Training Programs

The Boston Marathon Training Program is a 16 week training schedule that also involves large weekly mileage, interval workouts, tempo training, and medium and long runs. There are separate schedules for rookies and veterans.

The NYC Marathon Training Program is also a 16 week training program with schedules for 4 levels of prepardness: first-time, casual, veteran, and advanced. It also involves lots of mileage, speedwork, long runs, and suggests doing some practice races.

10K Maintenance Plan

Mon Tue Wed Thu Fri Sat Sun
Rest 5 miles
with hills
4 miles 1x1200m SI
1x800m SI
2x400m SI
4x200m SI
Rest 5 miles +
6x100m
strides
7 miles

Tentative Race Schedule

DATE EVENT DIST. SITE NOTES

Official Times on Certified Courses

DATE EVENT DIST. SITE TIME PACE NOTES
1998
10 May Race for the Cure 5 Km Schenley Park 0:26:38 8:35 Sunny, cool. A bit hilly.
13 June Gatorade/Steelers 5K 5 Km North Side 0:24:39 7:57 Light rain, humid, cool. Level.
12 Sept Montour Trail 1/2 Marathon 13.1 Mi Moon Twp. 1:54:43 8:45 Sunny, cool. Mostly level.
1999
2 May Pittsburgh Marathon 26.2 Mi Pittsburgh 4:48:36 11:01 Sunny, warm.
9 May Race for the Cure 5 Km Schenley Park 0:29:33 9:32 Cloudy, cool. A bit hilly. (1)
26 Sept Great Race 10 Km Pittsburgh 0:54:20 8:45 Sunny, cool. Downhill.
2000
7 May Pittsburgh Marathon 26.2 Mi Pittsburgh 5:02:59 11:34 Sunny, hot and humid. (2)
24 Sept Great Race 10 Km Pittsburgh 0:52:07 8:24 Cloudy, cool. Downhill. (3)
2001
30 Sept Great Race 10 Km Pittsburgh 0:51:32 8:18 Sunny, cool. Downhill. (4)
2002
5 May UPMC 5K Run/Walk 5 Km Pittsburgh 0:23:25 7:33 Sunny, cool. (5)
8 June Gatorade/Steelers 5K 5 Km North Side 0:23:49 7:41 Sunny, mild. (6)
2003
14 June Gatorade/Steelers 5K 5 Km North Side 0:24:08 7:47 Cloudy, humid, 70 F. (7)
23 Aug Run Around the Square 5 Km Regent Square 0:25:21 8:11 Sunny, humid, 69 F. (8)
28 Sept Great Replacement Race 10 Km Schenley Park 0:50:26 8:08 Partly sunny, cool, 50s (9)
2004
12 June Gatorade/Steelers 5K 5 Km North Side 0:24:16 7:49 Mostly sunny, humid, 60s (10)
28 Aug Run Around the Square 5 Km Regent Square 0:25:32 8:14 Partly cloudy, humid, 79 F. (11)
26 Sept Great Race 10 Km Pittsburgh 0:49:49 8:01.3 Partly cloudy, cool. Downhill. (12)
2005
25 Sept Great Race 10 Km Pittsburgh 0:54:06 8:43 Cloudy, warm. Downhill. (13)
2006
26 Aug Run Around the Square 5 Km Regent Square 0:25:57 8:22 Mostly sunny, humid, 72 F. (14)
3 Sept Gatorade/Steelers 5K 5 Km North Side 0:24:27 7:53 Cloudy, cool (15)
8 Sept SCS Pretty Good Race 5 Km Panther Hollow 0:24:53 8:02 Computer science dept. fun run
16 Sept Run Shadyside! 5 Km Shadyside 0:22:36 7:17 Race not certified (16)
24 Sept Great Race 10 Km Pittsburgh 0:50:00 8:04 Cloudy, mild, 67 F. (17)
__________
Finish times are ChampionChip time, start line to finish line, unless indicated otherwise.
(1) Time is Gun time. By my watch 27:43 (8:56). 59/643 (Men 50-59).
(2) Gun time was 5:05:03; 20 miles 3:28:12; halfway ~2:07.
(3) 156/364 (Men 50-54). Unofficial split times: 8:54, 7:57, 7:56, 8:42, 8:41, 8:07, 1:48 (0.2 mi).
(4) 149/423 (Men 50-54). Unofficial split times: 9:44, 8:13, 8:10, 7:55, 8:10, 7:35, 1:45 (0.2 mi).
(5) Age Group: 4/25 (Men 55-59). Overall: 106/869. Gun time was 23:35.
(6) Age Group: 10/42 (Men 55-59). Overall: 401/1286. This is gun time.
(7) Age Group: 13/58 (Men 55-59). Overall: 380/1309. This is gun time.
(8) Age Group: 9/30 (Men 55-59). Overall: 267/847. This is gun time.
(9) Age Group: 36/121 (Men 50-59). Overall: 288/803. Gun time was 50:49.
(10) Age Group: 19/54 (Men 55-59). Overall: 355/1141. This is gun time.
(11) Age Group: 15/44 (Men 55-59). Overall: 264/910. This is gun time.
(12) 53/253 (Men 55-59). Unofficial split times: 9:21, 8:06, 7:46, 7:48, 8:18, 7:03, 1:25 (0.2 mi)
(13) 77/222 (Men 55-59). Unofficial split times: 9:30, 8:46, 8:14, 8:12, 8:47, 10:37 (1.2 mi)
(14) Age Group: 10/41 (Men 55-59), 24th percentile. Overall: 313/929. This is gun time.
(15) Age Group: 12/63 (Men 55-59), 19th percentile. Overall: 423/1558. This is gun time.
(16) Age Group: 8/20 (Men 55-59). Overall: 96/371. This is gun time.
(17) Age Group: 42/223 (Men 55-59). Overall: 1149/4128. 5K Split: 24:42.

Running Near Carnegie Mellon

Alex's 4-Mile Loop in Shadyside
Schenley Golf Course Loop
Pretty Good Race Course
Great Replacement Race Course

Race Timing

The best timing system currently available is the ChampionChip system. You can read this brief description of how the ChampionChip system works.

A description of traditional road race timimg can be found at the Runtime Services web site in an article by Don Mitchell entitled "How It Works".

Recommended Books Related to Running

  1. Jeff Galloway, Galloway's Book on Running, Bolinas CA: Shelter Publications, Inc., 1984, 288 pp., $13.00 (paper).
    This is the book I have used the most and continue to use. It is especially helpful for a beginner.

  2. Bob Anderson, Stretching (revised ed.), Bolinas CA: Shelter Publications, Inc., 2000, 224 pp., $14.95 (paper).
    This is the book on stretching.

  3. David Martin and Peter Coe, Better Training for Distance Runners, Second Ed., Champaign IL: Human Kinetics, 1997, 472 pp., $22.95 (paper).
    Not light reading.

  4. Joe Ellis and Joe Henderson, Running Injury-Free: How to Prevent, Treat and Recover from Dozens of Painful Problems, Emmaus PA: Rodale Press, 1994, 286 pp., $14.95 (paper).

  5. Murray F. Weisenfeld and Barbara Burr, The Runners' Repair Manual; A Complete Program for Diagnosing and Treating Your Foot, Leg, and Back Problems, New York: St. Martin's Press, 1980, 209 pp., $9.95 (paper).

  6. Bob Glover and Shelly-Lynn Florence Glover, The Runner's Training Diary: For Fitness Runners and Competitive Racers, Penguin USA, 1997, $10.95 (paper).
    A nicely designed personal running log with space for 52 weeks of entries. It has a good balance between pre-defined structure and flexibility.

  7. Bill Pearl and Gary T. Moran, Getting Stronger, Bolinas CA: Shelter Publications, Inc., 1986, 464 pp., $19.95 (paper).
    This is a good book on weight training in general and it includes exercises that are sport-specific for runners.

Related Web Sites

81 U.S. Marathons

Achilles Adirondack Atlanta Baltimore Bay State Big Sur Boston
Boulder
Backroads
California
International
Cape Cod Capital City Carlsbad Chicago Cleveland
Columbus Country Music Dallas
White Rock
Death Valley
Borax
Death Valley
Trail
Duke City Durango
Eriesistible Florida Gulf
Beaches
Fort Worth
Cowtown
Freescale Glass City Governor's
Cup
Grandma's
Green Bay Harrisburg Hartford Houston Honolulu Hudson
Mohawk
Indianapolis
Jacksonville Journeys Lake Geneva Lake Tahoe Las Vegas Lincoln Long Beach
Los Angeles Mad City M2M Mardi Gras Marine Corps Maui Mercedes
Napa Valley New Jersey
Shore
New York City Newport Ocala Ocean Drive Oklahoma City
Memorial
Omaha Pacific
Shoreline
Philadelphia Pittsburgh Portland Quad Cities Rock 'n' Roll
St. George San Antonio San Francisco Seattle Silicon Valley Spirit of
St. Louis
Steamtown
Stinson Beach Taos Top of Utah Twin Cities Tybee USAF Valley of
the Sun
Vermont City Walt Disney
World
Wineglass Yakima River
Canyon

If you know of a U.S. marathon web site not on the above list, please let me know by sending email to duane@cmu.edu.

Boston Marathon Qualifying Times

AGE
MEN
WOMEN
18-34
3:10
3:40
35-39
3:15
3:45
40-44
3:20
3:50
45-49
3:30
3:60
50-54
3:35
4:05
55-59
3:45
4:15
60-64
4:00
4:30
65-69
4:15
4:45
70-74
4:30
5:00
75-79
4:45
5:15
80+
5:00
5:30

Race Calendars

Runner's High (includes Race Calendar)
Runner's World Online (includes Race Calendars)
Runtime Services

Races in and near Pittsburgh
(some sites are not up-to-date)

Brookline Breeze 5K Run/Walk
Gatorade Steelers 5K
Great Race 10K
Greenfield Glide 5K Run/Walk
IKEA-Montour Trail Half Marathon
Race for the Cure
Riverview 5K Run/Walk
Run Around the Square 5K
UPMC Health System / City of Pittsburgh Marathon

Running Clubs in Pittsburgh

People Who Run Downtown
Pittsburgh Frontrunners (lesbian and gay running club)
SCS Running Club (Carnegie Mellon School of Computer Science group)
USATF Three Rivers Member Clubs

Running Injuries

Dr. Pribut's Running Injuries Page
Runner's World Injury Prevention

Others

Carnegie Mellon SCS Pretty Good Race
John Pane's Running List
Random Distance Run
Rec.Running FAQ (Frequently Asked Questions) Index
Road Running Information Center
Runner's World "On the Road" Columns
USA Track & Field

Current Weather

Click for Pittsburgh, Pennsylvania Forecast
Copyright © 2006 Duane Williams. All rights reserved.
Last updated on 24 Sept. 2006.

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