Flatland Running

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Flatland Running

Why would anyone run on the flat?

Most runners live in this place called 'Flat World'. Often this is by choice, but sometimes geography imposes its own cruel prison (much of the US Great Plains, Florida).  

I dislike 'road running' and rarely if ever run on roads. Running on flat ground is relatively boring compared to the challenge of the trails, and constant pounding of running on pavement is not friendly to my legs. However, running on the flat is a good way to do some benchmark testing since running a flat distance is comparable to running a flat distance just about anywhere else, provided that the they share a similar altitude, running surface, weather and wind conditions, etc. Of course, the most idealized flat running surface is probably an indoor track, but that maximizes boredom (I've only tried this a couple times).

I don't really have any desire of training to the elite level of flatland running. However, it is fun to measure my improvement as my speed and endurance improves. And then there is the issue of casual competition with my friends -- I would like to be able to at least keep up with them :)

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Personal Records:

Here are some of my Personal Records (PRs) for flatland running ranked by distance (entries in blue are old PR's, red entries are my current PR's):

Distance

(miles)

Time

(hh:mm:ss)

Pace

(Minutes per mile)

Speed

(mph)

Date

Location

 Race ?
1 mile 0:04:52 4:52 12.3 08/14/08 Mountain Avenue Mile, Fort Collins, CO yes, very slight downhill on concrete and asphalt
  0:05:11 5:11 11.6 08/09/07 Mountain Avenue Mile, Fort Collins, CO yes, very slight downhill on concrete and asphalt
  0:05:35* 5:35 10.7 c. 1992 Little Creek Academy (air strip), Knoxville, TN no, solo run on unmeasured course (grass)
2 miles 0:12:05 6:02 9.9 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 3 miles 0:18:23), 5 miles (0:31:40), 7 miles (0:45:28), 8 miles (0:52:36), and 10 miles (1:06:48).
  0:12:15 6:07 9.8 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 4 miles (0:25:06), 5 miles (0:31:42), 10K (0:39:55), 7 miles (0:45:51), and 8 miles (0:53:41).
  0:12:26 6:13 9.7 10/18/07 River trail and pavement, Wellsville, NY no, solo run on GPS-measured course
  0:13:18 6:39 9.0 07/03/96 Southern Adventist University, Collegedale, TN no, solo run on measured track
3 miles 0:18:23 6:08 9.8 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:05), 5 miles (0:31:40), 7 miles (0:45:28), 8 miles (0:52:36), and 10 miles (1:06:48).
  0:18:37 6:12 9.7 10/18/07 River trail and pavement, Wellsville, NY no, solo run on GPS-measured course
  0:20:25 6:48 8.8 10/10/06 Taft Hill Rd -> Poudre River Trail -> Mountain Ave loop no, solo run on GPS-measured course (set during 10 K tempo run)
  0:20:30 6:50 8.8 09/21/06 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:20:39 6:53 8.7 04/18/06 Pineridge Reservoir no, FCTR tempo run on GPS-measured course (set during 8-mile run)
  0:20:48 6:56 8.7 10/04/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 7-mile run)
  0:20:50 6:58 8.6 c. 1996 Southern Adventist University, Collegedale, TN no, solo run on measured track
5K 0:19:17 6:13 9.7 10/18/07 River trail and pavement, Wellsville, NY no, solo run on GPS-measured course
  0:20:28 6:31 9.3 07/04/07 Fort Collins, CO yes, FireKracker 5K
4 miles 0:25:08 6:16 9.6 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:15), 5 miles (0:31:42), 10K (0:39:55), 7 miles (0:45:51), and 8 miles (0:53:41).
  0:25:49 6:27 9.3 10/18/07 River trail and pavement, Wellsville, NY no, solo run on GPS-measured course
  0:27:08 6:47 8.9 10/10/06 Taft Hill Rd -> Poudre River Trail -> Mountain Ave loop no, solo run on GPS-measured course (set during 10 K tempo run)
  0:27:26 6:51 8.8 04/18/06 Pineridge Reservoir no, FCTR tempo run on GPS-measured course (set during 8-mile run)
  0:28:00 7:00 8.6 10/04/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 7-mile run)
  0:28:38 7:09 8.4 04/01/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:28:55 7:14 8.3 11/24/03 Olean River Trail, Fort Collins, CO no, solo run on measured course
  0:29:10 7:17 8.2 12/10/02 Poudre River Trail, Fort Collins, CO no, solo run on measured course
  0:34:00 8:30 7.1 10/18/02 Olean River Trail, Olean, NY no, solo run on measured course
  0:31:41 7:35 7.6 10/28/02 Fort Collins, CO yes, Fort Collins Turkey Trot (but stop watch time)
5 miles 0:31:40 6:20 9.5 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:05), 3 miles 0:18:23), 7 miles (0:45:28), 8 miles (0:52:36), and 10 miles (1:06:48).
  0:31:42 6:20 9.5 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:15), 4 miles (0:25:06), 10K (0:39:55), 7 miles (0:45:51), and 8 miles (0:53:41).
  0:32:30 6:30 9.2 05/26/08 Boulder, CO yes, 2008 Bolder Boulder (watch splits)
  0:33:13 6:39 9.0 04/30/08 Orlando, FL no, solo run on GPS-measured course (grass, mulch, pavement)
  0:33:27 6:41 9.0 10/18/07 River trail and pavement, Wellsville, NY no, solo run on GPS-measured course
  0:34:02 6:48 8.8 10/01/07 Taft Hill Rd -> Poudre River Trail -> Mountain Ave loop no, solo run on GPS-measured course (also set PR's for 7 miles, 8 miles and 10 miles)
  0:34:09 6:50 8.8 10/10/06 Taft Hill Rd -> Poudre River Trail -> Mountain Ave loop no, solo run on GPS-measured course (set during 10 K tempo run)
  0:34:43 6:56 8.6 09/21/06 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:35:19 7:04 8.5 10/04/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 7-mile run)
  0:35:54 7:11 8.4 04/01/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:36:17 7:15 8.3 05/14/04 Mystic Island, NJ no, solo run with GPS on flat road at sea level
  0:39:08 7:50 7.7 03/15/04 Pineridge Natural Area, Fort Collins, CO no, solo run with GPS measurement
  0:39:40 7:56 7.6 03/11/04 Pineridge Natural Area, Fort Collins, CO no, solo run with GPS measurement
  0:39:44 7:57 7.6 12/16/03 Poudre River Trail, Fort Collins, CO set during 10K run (see below)
  0:39:54 7:59 7.5 06/16/03 Poudre River Trail, Fort Collins, CO no, solo run on measured course
  0:40:40 8:08 7.4 05/11/03 Poudre River Trail, Fort Collins, CO no, run with Todd Rivas on measured course
  0:42:30 8:30 7.1 12/03/02 Poudre River Trail, Fort Collins, CO no, run on measured course
10 K 0:39:55 6:26 9.3 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:15), 4 miles (0:25:06), 5 miles (0:31:42), 7 miles (0:45:51), and 8 miles (0:53:41).
  0:40:07 6:28 9.3 05/26/08 Boulder, CO yes, 2008 Bolder Boulder
  0:42:59 6:56 8.7 10/10/06 Taft Hill Rd -> Poudre River Trail -> Mountain Ave loop no, solo run on GPS-measured course (set during 10 K tempo run)
  0:43:38 7:02 8.5 10/04/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 7-mile run)
  0:44:33 7:11 8.4 04/01/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:46:14 7:27 8.0 11/19/04 Poudre River Trail, west route, Fort Collins, CO no, run on GPS-measured course with Jotham Matabi
  0:48:12 7:46 7.8 05/31/04 Bolder Boulder Race, Boulder, CO yes, 2004 Bolder Boulder (official time)
  0:49:34 8:00 7.5 12/16/03 Poudre River Trail, Fort Collins, CO no, run on GPS-measured course (also set PR's for 5 miles: 39:46, 6 miles: 47:56, and 7 miles: 59:30 with this run including the cool down section)
  0:51:03 8:14 7.3 08/08/03 Poudre River Trail, Fort Collins, CO no, run on GPS-measured course
  0:54:29 8:47 6.8 07/07/03 Poudre River Trail, Fort Collins, CO no, run on measured course
7 miles 0:45:28 6:39 9.2 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:05), 3 miles 0:18:23), 5 miles (0:31:40), 8 miles (0:52:36), and 10 miles (1:06:48).
  0:45:51 6:33 9.2 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:15), 4 miles (0:25:06), 5 miles (0:31:42), 10K (0:39:55), and 8 miles (0:53:41).
  0:46:28 6:38 9.0 04/01/08 Poudre River Trail from Taft Hill -> Laporte/Bellvue and back no, solo run on GPS-measured course during a FCTR tempo run (by myself), also set 8-mile PR
  0:47:50 6:50 8.8 10/01/07 Spring Creek Trail -> Overland Trail -> Mulberry loop no, solo run on GPS-measured course (also set PR's for 5 miles, 8 miles and 10 miles)
  0:48:56 6:59 8.6 10/04/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (also set PR's for 3 miles, 4 miles, 5 miles, and 10K)
  0:50:12 7:10 8.4 04/01/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course (set during 8-mile run)
  0:53:58 7:43 7.8 03/20/05 Spring Creek Trail, Fort Collins, CO no, solo run on GPS-measured course (set during 8 mile run)
  0:54:36 7:48 7.7 01/21/05 Spring Creek Trail, Fort Collins, CO no, solo run on GPS-measured course (set during 8 mile run)
  0:55:01 7:52 7.6 10/04/04 Pineridge Natural Area, Fort Collins, CO no, solo run on GPS-measured course (set during 8 mile run)
  0:56:49 8:07 7.4 04/28/04 Spring Creek Trail -> Overland -> W. Elizabeth Loop, Fort Collins, CO no, run with GPS measurement, time includes a minute of stops to wait for traffic lights, etc.
  0:59:30 8:30 7.1 12/16/03 Poudre River Trail, Fort Collins, CO set during 10K run (see above) -- includes part of cool down
  1:03:00 9:00 6.7 c. 1992 Little Creek Academy (air strip), Knoxville, TN no, solo run on unmeasured course
8 miles 0:52:36 6:35 9.1 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:05), 3 miles 0:18:23), 5 miles (0:31:40), 7 miles (0:45:28), and 10 miles (1:06:48).
  0:53:41 6:43 8.9 08/19/08 Poudre River Trail, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:15), 4 miles (0:25:06), 5 miles (0:31:42), 10K (0:39:55), and 7 miles (0:45:51).
  0:53:56 6:44 8.9 04/01/08 Poudre River Trail from Taft Hill -> Laporte/Bellvue and back no, solo run on GPS-measured course during a FCTR tempo run (by myself), also set 8-mile PR
  0:54:44 6:50 8.8 10/01/07 Spring Creek Trail -> Overland Trail -> Mulberry no, solo run on GPS-measured course (also set PR's for 5 miles, 7 miles and 10 miles)
  0:56:39 7:05 8.5 09/21/06 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course
  0:58:28 7:19 8.2 04/01/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course
  1:01:45 7:43 7.8 03/20/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course
  1:02:23 7:48 7.7 03/09/05 Spring Creek Trail -> Overland Trail -> W. Elizabeth route no, solo run on GPS-measured course
  1:02:27 7:48 7.7 01/21/05 Spring Creek Trail, Fort Collins, CO no, solo run on GPS-measured course
  1:03:36 7:57 7.6 10/04/04 Pineridge Natural Area, Fort Collins, CO no solo run on GPS-measured course
  1:05:56 8:14 7.3 05/09/04 Laporte and Fort Collins, CO yes, fastest 8 mile split from half marathon race
  1:13:00 9:08 6.6 02/08/04 Poudre River Trail, Fort Collins, CO no, run with GPS measurement
10 miles 1:06:48 6:41 9.0 10/03/08 Spring Creek Trail and Pineridge, Fort Collins, CO no, solo run on GPS-measured course. Also set PRs for 2 miles (0:12:05), 3 miles 0:18:23), 5 miles (0:31:40), 7 miles (0:45:28), and 8 miles (0:52:36).
  1:08:43 6:52 8.7 10/01/07 Spring Creek Trail -> Overland Trail -> Mulberry no, solo run on GPS-measured course (also set PR's for 5 miles, 7 miles and 8 miles)
  1:11:13 7:07 8.4 05/06/07 Miles 1-10 of the Colorado Marathon yes, set during the 2007 Colorado Marathon
  1:13:46 7:23 8.1 04/20/07 Spring Creek Trail -> Overland Trail -> Mulberry -> Cemetary -> Mountain Ave -> City Park no, solo run with GPS measurement
  1:14:58 7:30 8.0 05/08/05 Laporte and Fort Collins, CO set during 2005 Fort Collins Old Town Half Marathon, click for pictures and stats
  1:17:46 7:47 7.7 04/24/05 Route of Old Town Half Marathon no, run with Dan Turk on the half marathon route
  1:22:10 8:13 7.3 04/15/05 Spring Creek Trail -> Overland Trail -> Pineridge -> West Elizabeth no, solo run with GPs measurement, 650 feet of gain
  1:22:34 8:16 7.3 05/09/04

Laporte and Fort Collins, CO

yes, fastest 10 mile split from half marathon race
 

1:27:30

 8:44 6.9 04/04/04 Pineridge Natural Area, Fort Collins, CO no, run with GPS measurement, two 5-mile laps, 900 feet of vertical gain
13.1 miles 1:31:30 6:59 8.6 10/05/07 Blue Sky Trail yes, 2008 Blue Sky Half Marathon - not exactly a flat course either!
  1:33:42 7:09 8.4 10/11/07 Taft Hill Rd -> Poudre River Trail -> Spring Creek Trail no, run with GPS measurement
  1:34:36 7:13 8.3 05/06/07 First half of Colorado Marathon yes, set during the 2007 Colorado Marathon
  1:37:38 7:27 8.1 05/08/05 Laporte and Fort Collins, CO yes, 2005 Fort Collins Old Town Half Marathon,

click for pictures and stats
  1:42:23 7:49 7.7 05/01/05 Spring Creek Trail -> Poudre River Trail loop no, solo run with GPS measurement, set during 15-mile training run
  1:42:38 7:50 7.7 04/24/05 Route of Old Town Half Marathon no, run with Dan Turk on the half marathon route
 

1:50:16

 8:25 7.1 05/09/04 Laporte and Fort Collins, CO yes, 2004 Fort Collins Old Town Half Marathon,

click for pictures and stats
 

1:59:35

 9:08 6.6 05/04/04 South Beach, Miami Beach, FL no, run with GPS measurement on soft and hard sand
15 miles

1:47:59

 7:12 8.3 05/06/07 Miles 1-15 of the Colorado Marathon yes, set during the 2007 Colorado Marathon
 

1:58:53

 7:56 7.6 05/01/05 Spring Creek Trail -> Poudre River Trail loop no, run with GPS measurement
18 miles 2:10:46 7:16 8.3 05/06/07 Miles 1-18 of the Colorado Marathon yes, set during the 2007 Colorado Marathon
  2:24:32 8:02 7.5 04/01/07 Colorado Marathon Race Route no, run with GPS measurement during a 26.2 mile training run
  2:44:23 9:08 6.6 01/07/07 Redstone Canyon no, run with GPS measurement with various FCTR members
20 miles 2:25:56 7:18 8.2 05/06/07 Miles 1-20 of the Colorado Marathon yes, set during the 2007 Colorado Marathon
  2:38:18 7:55 7.6 03/11/07 Colorado Marathon Race Route no, run with GPS measurement with Dan Turk
  3:04:10 9:13 6.5 03/04/07 Redstone Canyon no, run with GPS measurement with Eric Lee and Laura
  3:09:15 9:28 6.3 01/15/07 Redstone Canyon, CR38E, and Horsetooth Mtn Park trails no, solo run with GPS measurement (quite cold)
22 miles 2:41:17 7:20 8.2 05/06/07 Miles 1-22 fo the Colorado Marathon yes, set during the 2007 Colorado Marathon
  2:58:43 8:07 7.4 04/01/07 Colorado Marathon Race Route no, run with GPS measurement during a 26.2 mile training run
  3:18:43 9:05 6.6 02/11/07 Redstone Canyon, CR38E, and back up Redstone Canyon no, run with GPs measurement
26.2 miles 3:15:21 7:27 8.1 05/06/07

Colorado Marathon, Fort Collins, CO

 yes, set during the 2007 Colorado Marathon
 

3:33:42

 8:09 7.4

04/01/07

 Colorado Marathon Race Route no, run with GPS measurement
  5:08:31 11:47 5.1 08/19/07 2006 Pikes Peak Marathon this was a mountain race which I had run several times previously - I include this time here for comparison because this used to be my fastest marathon distance run

* This was on a 2000 foot airstrip, so I can only estimate the accuracy of my distance to within about 5% (which should have been for just a tad over 2.5 laps).

PR's are made to be broken, so stay tuned! 

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My flatland running goals:

Here are specific flatland running goals I hope to accomplish in 2009:

bulletTo work on my short distance speed by doing intervals and track workouts:
bulletTo run 1 mile in under 4:40 (current PR of 4:52 set in Aug 2008)
bulletTo run 2 miles in under 11:00 (current PR of 12:05 set in Oct 2008).
bulletTo run a 5 K distance in less than 0:18:00 (current PR of 0:19:17 set in Oct 2007).
bulletTo work on my intermediate distances (build VO2max by doing tempo runs and vVO2max workouts - 30 sec hard, 30 sec easy).
bulletTo  run the 10 K distance in less than 0:38:00 (current 10K PR of 0:39:55 set Aug 2008).
bulletTo run 10 miles in under 1:04 (current PR of 1:06:48 set in Oct 2008).

 

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