Duane's Running Page

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
	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.

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

Tentative Race Schedule

Official Times on Certified Courses

Running Near Carnegie Mellon

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

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

Race Calendars

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

Running Clubs in Pittsburgh

Running Injuries

Others

Current Weather

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