XC Results

From: Mark Raybuck [mailto:mraybuck@roadrunner.com]
Sent: Saturday, September 29, 2007 8:46 PM
To: Eric Kaplan
Subject: XC Results

Eric:

Finally, after almost 2 years, an actual race. I managed a 20:24 5K XC race with substantial hills. Surprising, out of 40 or so runners, I was 3rd overall, and 1st in my age group. 7:05 1st mile (uphill), then 13:45 (6:40), then 6:40 for the final 1.1 miles (partly downhill, and calculates to about a 6:00 minute mile pace for the final mile). I felt pretty good at the end, and made a point to pass one more guy with about 3 minutes to go in the race. I'll send you the website link when the official results and photos are up.
While I was out there, I definitely realized that I don't care to suffer anymore, although I don't mind a good hard run. The whole race was run under a controlled pace, more or less a good hard tempo run. However, after these results (6:37 per mile), I'm encouraged to get in some longer runs, and see what happens the rest of the fall. I guess this is the first Mark, the one that's not retiring.
Let me know how your training is going.
Mark
-----Original Message-----
From: Eric Kaplan [mailto:ekaplan@fte.com]
Sent: Wednesday, September 26, 2007 3:23 PM
To: mraybuck@adelphia.net
Subject: RE: Fartlek Run
Seven minutes should be very comfortable for you and then you can run with negative splits.
I'm literally just back from Japan and now waiting for my flight from D.C. to Charlottesville. I'm going to get to the track this weekend.
Leaving on Monday for Denmark and England.
Eric
-----Original Message-----
From: mraybuck@adelphia.net [mailto:mraybuck@adelphia.net]
Sent: Wednesday, September 26, 2007 10:16 AM
To: Eric Kaplan
Subject: RE: Fartlek Run
I ran just 32 minutes last night, almost all grass trails. Did 3 fairly short, quick fartleks, about 300 meters each, just to get used to running faster than a plod. Still hoping to get to the XC race on Saturday. No good idea how fast I can run it. I'm thinking to try about a 7-minute pace for the first mile, then see how I feel. 7-minute miles would put me at 21:42 for 5K.