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Gary Funck UjENA FIT Club Profile
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Member NameGary Funck
LocationPalo Alto, CA
Years Running30 
Max Distance10 miles 
Fastest Mile6:15 
Current Mile7:14 
Types of RunningRoad Runner
Internet Profile Linkhttp://
Fitness StatementMiddle of the pack runner, trying to get back in shape after a long hiatus; just enjoying the process. Hope that I can improve on my age-graded PB's, and maybe move a little further up the ladder. 
Quote“If you want to play, you have to suit up for every game.” 
Running Achievements1983: 10K - 44:31 - 7:11 pace (Streets of Palo Alto)
1985: 10M - 1:17:39 - 7:46 pace (Presidio 10M)
2007: 8K - 44:35 - 8:58 pace (Juana Run) 

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UjENA FIT Club Posts

Sunday, February 7th, 2016
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Gym day. Mobility, jump rope, front squats, mil press, deadlift.

Saturday, February 6th, 2016
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2.5mi run

Friday, February 5th, 2016
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3.5 mi walk

Wednesday, February 3rd, 2016
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3.5mi walk

Monday, February 1st, 2016
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Rest day, walk 3.5mi.

Sunday, January 31st, 2016
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Gym day. Mobility, jump rope, front squat, mil press, deadlift.

Thursday, January 28th, 2016
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Gym day. VO2MAX KB workout: 240 1-arm swings with 20kg in 12 mins. Also, mobility work, jump rope and 3 sets of 10 lunges each side.

Wednesday, January 27th, 2016
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2.5mi run + 3.1mi walk

Tuesday, January 26th, 2016
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2.5mi run + 1mi walk

Sunday, January 24th, 2016
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Gym day. Mobility work, jump rope. Front squats, mil press, deadlifts, farmer's carries.

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runnerNancy Hobbs posted an excellent time on the Nielson Challenge. It is a 2 mile race on a mostly flat (dirt path) course in Monument Valley Park, CO. I hadn't heard of this race, but it has an interesting history that dates back to the 80's: http://pprrun.org/events/Nielson. It is a handicapped race, which favors beginning runners, but ultimately the scores are based upon how much a runner improves on his/her previous time.
Gary Funck 1/5/13 7:15 pm
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runner"Running in the heat - good for training" http://well.blogs.nytimes.com/2012/08/20/how-to-make-the-dog-days-your-training -partner PERSONAL BEST Gina Kolata on exercise. Of course you know this summer has been just unbearably hot and humid in most of the country. Of course you are tired of hearing people whine about how hard it is to exercise in the heat. But there may be a bright side for athletes in this misery: Performance actually may improve as a result of their struggles with soaring temperatures. The idea is straightforward. When you exercise on a hot day, the challenge for your body is to get blood to the skin - to keep body temperature from getting dangerously high - while at the same time delivering blood to the muscles. At first, the body struggles. But after four or five days of exercise under these conditions, it starts to acclimate to the heat. Blood volume increases, less oxygen is needed to generate the same amount of power, the heart becomes more efficient, and muscles become more forceful and use less glycogen, their preferred fuel. "Performance is dramatically altered by acclimation," said Dr. Benjamin D. Levine, director of the Institute for Exercise and Environmental Medicine in Dallas. In a way, it is analogous to what happens when people exercise at high altitudes. The body adapts by making more red blood cells that increase the amount of oxygen delivered to muscles, improving performance during training and races at lower altitudes. [...] So will those of us who have been running or cycling or doing other strenuous exercise outside in the summer heat and humidity be faster and stronger than ever on crisp fall days? That's not clear, Dr. Minson said. The problem is that to get faster you have to run or ride faster in your training workouts. And when it is hot - and especially, hot and humid - your body slows down to prevent dangerously high core temperatures. The result is that you simply can't run or ride as fast. That's why the cyclists in his study did their speed workouts in cool temperatures and used the hot room only to acclimate to exercise in heat. But there may still be an advantage, Dr. Minson added. There is a large psychological component to performance, and those who do hard workouts outside on hot, humid days have to overcome mental barriers to push themselves. That sort of toughness can translate into improved performance. [...]
Gary Funck 8/21/12 10:33 am
runnerI used to train at lunchtime bcvk in the day. When it got hot, it took me several weeks to adjust but I never got anywhere in the heat during a race unless I ran off pace for the first 25-30% of the distance. Also I learned to stay away from longer distances. 10k was far enough.
Richard Stiller 8/21/12 8:49 pm
runnerI agree that running in the heat is great. I know its really hard to get use to but once you climitize to it and are able to get your miles up alittle running a race on a nice cool morning becomes a breaze. I always run around 3:30 pm usualy the hottest part of the day and over the last few weeks it was really tough with tempretures climbing to 100 it paid of last weekend when I ran my first race where tempretures where in the 70's and I managed to get the fastest time of the year and had not really been running alot of miles.
Steven Richardson 8/23/12 5:53 am
runnerOne thing to add to this: I did manage to get my speed workouts in on some of the hottest days I was able to run them just about as fast as before but I had to cut the sets down. instead of doing 8 400 meter sprints I started with two and worked my way up to 4 I had to cut all my workouts in half and build them back up I do think its possible to keep doing your speed workouts in the heat you just have to cut back on the distance and build it back up slowly.
Steven Richardson 8/23/12 6:07 am
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UjENA FIT Club Fit Log Entries (2016) 2012

Wk #Log DateEntry TypeActualDay AvgWk TotWk PointsAcc Pnts
6 Wks 39 Days 6.5 Days/Wk Avg 105.8 mi 2.1 avg 14.9 avg  
 Mon 2/83.2-5mi Run or Walk4.0   5177
6Sun 2/7All Workouts 2 Hours+ 2.6 mi18.3 mi29172
 Sat 2/62-3.1mi Run or Walk2.5   24167
 Fri 2/53.2-5mi Run or Walk3.5   21164
 Thu 2/43.2-5mi Run or Walk3.8   16159
 Wed 2/33.2-5mi Run or Walk3.5   11154
 Tue 2/21 Mile Run/Walk1.5   6149
 Mon 2/13.2-5mi Run or Walk3.5   5148
5Sun 1/31All Workouts 2 Hours+ 3.1 mi21.7 mi35143
 Sat 1/303.2-5mi Run or Walk3.5   30138
 Fri 1/293.2-5mi Run or Walk4.0   25133
 Thu 1/28All Workouts 1 Hour   20128
 Wed 1/275.1-7mi Run5.6   17125
 Tue 1/263.2-5mi Run or Walk3.5   11119
 Mon 1/255.1-7mi Run5.1   6114
4Sun 1/24All Workouts 2 Hours+ 2.4 mi17.1 mi34108
 Sat 1/233.2-5mi Run or Walk4.0   29103
 Fri 1/225.1-7mi Run5.1   2498
 Thu 1/21All Workouts 1 Hour   1892
 Wed 1/203.2-5mi Run or Walk4.0   1589
 Tue 1/19All Workouts 2 Hours+   1084
 Mon 1/183.2-5mi Run or Walk4.0   579
3Sun 1/175.1-7mi Run5.1 3.2 mi22.7 mi3374
 Sat 1/163.2-5mi Run or Walk4.0   2768
 Fri 1/153.2-5mi Run or Walk4.1   2263
 Thu 1/14All Workouts 1 Hour   1758
 Wed 1/135.1-7mi Run5.5   1455
 Tue 1/12All Workouts 1 Hour   849
 Mon 1/113.2-5mi Run or Walk4.0   546
2Sun 1/10All Workouts 2 Hours+ 2.4 mi17.0 mi3341
 Sat 1/93.2-5mi Run or Walk3.5   2836
 Fri 1/83.2-5mi Run or Walk5.0   2331
 Thu 1/7All Workouts 1 Hour   1826
 Wed 1/63.2-5mi Run or Walk3.5   1523
 Tue 1/5All Workouts 2 Hours+   1018
 Mon 1/43.2-5mi Run or Walk5.0   513
1Sun 1/3All Workouts 2 Hours+ 0.7 mi5.0 mi88
 Sat 1/22-3.1mi Run or Walk2.5   33
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