July 2015 Newsletter

Notes, Announcements and Other Miscellanea

Welcome to New Members – Betsy Gonnerman

Why Join a Running Club? Ben Pangie

Edson the Motor for UVRC at Bedford 12K

What is Threshold Pace? The Secret Language of Training

Ultra at Paradise Park

Notes, Announcements and Other Miscellanea ~ from Susannah Colby

I’d like to introduce myself as the UVRC’s new editor. I’ve been a runner for several years and I’m excited to announce I’m training for my first marathon! I’m also an artist, teacher and parent. I’d love to include your stories in each upcoming newsletter please email Susannah here. Stories can include:

  • Introduce yourself! – Complete a runner’s profile
  • Share exotic or interesting races you’ve run
  • Have you been featured in the news? Share your story
  • Announce local events/races
  • General announcements

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Welcome to New Members: ~ by Betsy Gonnerman

Barb Elhardt Jose Suarez Ryland Stucke Kimberly Plourde
Amy Stansfield Carl Roebuck Dwight Richeimer Vanessa Moy
Christopher Nunes Daniel Neidorf Paula Morris Todd MacKenzie
James Jukosky Douglas Hardy Colleen Gill Whitney Flynn

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Why Join a Running Club? ~ by Ben Pangie

We know you have friends and family out there that you’d love to see get into running. Maybe they’ve talked about it in the past, but can’t seem to get out the door. Perhaps they’ve been intimidated to join the UVRC because the club “is for accomplished fast runners”. Maybe they don’t feel like they could ever run a 5K.

Not true! They can, and the UVRC is here to help. We are a club for runners of all stages, even those who have yet to buy their first pair of running shoes. Please spread the word about this program.

Some details:

  • Free! Mostly. UVRC membership is required, but at only $5 for the year, one could hardly argue.
  • Canaan Run from the Law is the culminating 5K event on August 2. This event does require race entry. We will try to work out a deal with the race, but no news on that yet.
  • Coaching: many volunteer coaches being lead by Kim Sheffield. We will have at least 2 coaches at each workout.
  • Workouts: Begin with walking and walking with running, gradually stepping up into more distance. Proven methods that work.
  • Fun! Why else do it? Oh yeah, to also …
  •  … lose weight, have more energy, improve quality of life, feel good, setting goals, accomplishing goals, being around others in a supportive environment …

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Edson the Motor for UVRC at Bedford 12K

Reposted from New England Runner, July/August 2015 (p.89) ~ Permission granted by New England Runner Magazine. Link to article in New England Runner

robAt 51, Hanover’s Rob Edson might be considered a bit ‘long in the tooth’ to win a venerable (as in 41 years) New England distance classic like the Bedford Rotary Memorial 12K, but Edson is limber of leg ala Ed Whitlock limber of leg. Both age-group aces took considerable time off from the sport before reemerging recharged and (pleasant surprise) as talented as ever.

Before Edson’s tenure away from running and into his position as a school principal, he’d been a New England XC champion at Keene State and a 14:13 5,000m man. Suffice that he was a much-decorated athlete during his collegiate career. Behind every successful man there’s a good woman (this one named Cindy) who Edson had met at Keene State, married, and watched as she never stopped running…and so Edson once again took up the baton…at present for the Upper Valley RC.

It seems Bedford—which has served as a USATF-NE GP event on numerous occasions—is more often than not part of a series. This year it was the third of eight races in the NH Grand Prix. Edson carried a 6-flat pace to the new finish area at Sportsman Field—right across from the pre- vious finish on the track at Bedford HS—to post up in 44:46 for the rare 7.44mi distance. Manchester’s Pete Gillis, 41, and Gate City Strider Tyler Brannen, 42, chased Edson around the figure 8 course to no avail, placing 2-3 in 45:05 and 45:34. Places 4-5-6 went to UVRC’s Geoff Dunbar, Jeremy Huckins and Rob Frost.

Greater Derry’s Lauren Tilton, 33, would take female honors in 50:11 with UVRC’s Nancy Dunbar, 43 (50:44) and Dorcas Wonsavage, 50 (52:19) helping cement the GP Top 10 runner Gordon MacFarland. 67. of Arlington. MA and running for the Cambridge Sports Union, earnedan asterisk by his name for blitzing the USATF age-group standards in 48:57 (6:34 pace) as did Hanover’s Elizabeth Gonnerman, 70, who ran an equally tres impressive time of 1:03:54 (8:34 pace) for more UVRC bragging points.

Third female Wonsavage didn’t quite achieve an age- group asterisk so we’ll add our own. The current Hanover resident was an exemplary runner at Middlebury College (’87) and inductee onto the school’s Sports Hall of Fame in 2014. Wonsavage was even better with slats on her feet. She competed on the US Nordic team at the 1988, 1992 and 1994 Winter Olympics. In 1988, she was the highest placing US individual on the 8th place 4×5-kilometer relay squad.

Moving from the past to the present, the new stag-ing area in Sportsman Field allowed for an expanded post-race party, including Sam Adams and a variety of interesting edibles buoyed this year by the addition of TBones and the Wine’ing Butcher.

41st Annual Bedford Rotary Memorial 12K, Bedford, May 16
143 12K Finishers, 186 5K Finishers. – Timing by: Granite State Race Services
12K USATF Certified: NH10040RE 5K USATF Certified: NH10011RE
12K Event Records: Kevin Johnson, 36:51, 2012; Kim Duclos, 42:31, 2009.
5K Course Records: Tyler Andrews, 16:00, 2011; Julianne Quinn, 17:54, 2014
Men (Overall): 1. Rob Edson, 44:46; 2. Pete Gillis, 45:05; 3. Tyler Brannen, 45:34; 4. Geoff Dunbar, 46:03; 5. Jeremy Huckins, 46:08; 6. Rob Frost, 48:02; 7. Emmet Clifford, MA, 48:21; 8. Derek Burton, 48:42; 9. Steve Krejckant, 48:47; 10. Gordon MacFarland (67), MA, 48:57″; 11. Brennan Holmes, 49:13; 12. Rich Hostler, 49:26; 13. Tim Smith, 49:33; 14. Matt Peterson, 49:39; 15. Brent Richardson, 50:04. Masters: 1. Pete Gillis, 45:05; 2. Tyler Brannen, 45:34; 3. Geoff Dunbar, 46:03; 4. Rob Frost, 48:02; 5. Emmet Clifford, MA, 48:21. Se- niors: 1. Rob Edson, 44:46; 2. Tim Smith, 49:33; 3. Rob Daniels, 51:15; 4. Andy Wickwire, 51:50; 5. Bob Nevin, 53:12. Veterans: 1. Gordon MacFarland (67), MA, 48:57″; 2. Scott Abercrombie (65), 52:14*; 3. Jeff Reed, VT, 53:47; 4. Perry Seagroves, 54:54; 5. Tim Scott, 56:23. (70+): 1. Rick Stetson, MA, 1:01:38; 2. Bob Knight, 1:02:31; 3. Bob Katz, 1:07:18. Women (Overall): 1. Lauren Tilton, 50:11; 2. Nancy Dunbar, 50:48; 3. Dorcas Wonsavage, 52:22; 4. Julia Martinage, 53:37; 5. Rebecca Noe, 53:47; 6. Megan Miller, 54:04; 7. Julie Mullaney, 55:43; 8. Kristen Ewing, 56:35; 9. Sonya Charles, 56:45; 10. Gini Nichols, 57:10; 11. Kasie Bourque, 58:58; 12. Caryn Pepin, 59:47; 13. Amy Doyle, 1:00:03; 14. Melissa John, 1:00:07; 15. Karyn Miller, MA, 1:00:28. Masters: 1. Nancy Dunbar, 50:48; 2. Rebecca Noe, 53:47; 3. Julie Mullaney, 55:43; 4. Kristen Ewing, 56:35; 5. Amy Doyle, 1:00:03. Seniors: 1. Dorcas Wonsavage, 52:22; 2. Julia Martinage, 53:37; 3. Gini Nichols, 57:10; 4. Karyn Miller, MA, 1:00:28; 5. Peg Bourque, 1:02:05. Veterans: 1. Aline Kenney, 1:06:47. (70+): 1. Liz Gonnerman (70),1:03:54*.

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What is Threshold Pace? The Secret Language of Training: ~ by Tim Smith

Running is not difficult, most of us started shortly after we got off our hands and knees and stopped crawling. But then you showed up at that first Tuesday Night Track and discover that there is more to running then just putting one foot in front of the other. There are these things called “threshold pace“, “interval pace“, and then those paces named after distances like “marathon pace” or “5k pace“. (I am always a bit amused by the idea of running my “marathon pace”, since the last marathon I ran was in 1981, and I was a very different person then.)

So what do these terms mean, and more importantly, at what pace should I do my 1600 meters next Tuesday on the track?

My brother once reminded me that the way to recognize a tribe or subculture is that they have some unique language or “jargon”. So when a doctor tells you something you don’t understand just remember that they are showing you that they are in a tribe that you are not a member of. I, however, what you to be in a member of the running culture.

So in this months article I will take on the term “threshold pace”.

The basic physiology of running is that you take glycogen which is in your body, metabolize it (burn it) and produce energy. Also, to burn fuel efficiently you need oxygen. When running slowly you can get enough oxygen into your body to efficiently burn the fuel. This is “aerobic” (with air) and there is a nice match between the energy demands of your legs and the oxygen supplied by your lungs. You run a bit faster, you breathe a bit harder — but it is still balance. You can run like this forever (or maybe an hour or two)

You can, however, push yourself harder into an “anaerobic” (without air) level, where you are demanding more energy then you can supply oxygen. In this case your body burns extra glycogen, but incompletely. And that partially metabolized fuel remains in your body. This residue is “lactic acid” or “lactate“. You can not maintain this indefinitely, because lactate is building up in your body.

Your “anaerobic threshold” is the borderline between these two levels of running, and “threshold pace” is just on the “aerobic” (sustainable) side of that line.

In a sports lab an athlete can run on a treadmill with various tubes hooked up to their body and have their oxygen, CO2 and lactate levels measured while the speed of the treadmill is increased. At some point the lactate level will jump dramatically, which means the athlete is not metabolizing the glycogen completely and has crossed the threshold.

I, however, rarely spend time on a treadmill in a sports medicine lab. So what is my threshold?

People have done a number of studies comparing the threshold paces measured in labs and the race paces of those same athletes. The first rule of thumb is that your threshold pace is in between your 10k and half marathon race pace. This is interesting because it means that in a 10k race you are slightly aerobic, letting lactate build. The half-marathoner is below threshold, which means they are getting enough oxygen, but running physiology is a bit more complex than described above and other effects are kicking in.

There are all sorts of charts which relate race paces to threshold pace, and then relate those numbers to oxygen levels and paces for speed workouts. The most famous charts were developed by Jack Daniels, a coach from central New York State, and can be found in his books or online. These tables have been converted into online “calculators”, where you can enter your race time, and be told what your threshold pace is, as well as your expected times at other distances. Two calculators are at:

Jack Daniels’ VDOT Running Calculator
Runbayou: VDOT Calculator

They also form the bases of the tables below.

Next month I’ll write about “Interval Pace” and other training language mysteries.


Based on a 10k Race
Race Time race pace threshold pace

Race Time[min:sec] Race Pace[min:sec/mile]  Threshold Pace[min:sec/mile]
30:00 4:49 5:03
35:00 5:38 5:51
40:00 6:27 6:39
45:00 7:15 7:25
50:00 8:03 8:13
55:00 8:51 8:56
60:00 9:39 9:42

Based on a 5k Race
Race Time race pace threshold pace

Race Time[min:sec] Race Pace[min:sec/mile]  Threshold Pace[min:sec/mile]
16:00 5:09 5:34
18:00 5:48 6:13
20:00 6:26 6:53
22:00 7:05 7:31
24:00 7:44 8:10
26:00 8:22 8:48
28:00 9:01 9:28
30:00 9:40 10:04

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Ultra at Paradise Park:

For those who might be interested in trying an ultra or just want to push themselves for six hours, there will be a six hour timed race in Paradise Park in Windsor on August 22nd. As timed races go, it will be a loop course of about 1.75 miles. It may sound dull, but I assure you it won’t be!

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