Train smart & listen to my body! Become a D1 All American!
Long-Term Running Goals:
One step at a time...
Personal:
Attend CU in Architectural Engineering.
"If you can fill the unforgiving minute With sixty seconds' worth of distance run, Yours is the Earth and everything that's in it, And - which is more - you'll be a Man, my son!"
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Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Sun, Jun 11, 2006
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Crosstraining miles
Total Miles
3.10
0.00
0.00
0.00
0.00
3.10
Ran my first official 5k in 16:24 today. It was a good race and served as a good starting point to improve on.
Comments
From Sasha Pachev on Mon, Jun 12, 2006 at 12:50:36
Nick - this is a very good time, good enough to get on a small college team. What kind of course was it? Was it a certified course? What place did you take, and what was the winning time if you did not win?
Also - your mileage should be 3.1 VO2 Max miles - 5 K pace is a VO2 Max pace. Threshold is the pace you can hold for about an hour. Marathon pace is the pace you could hold for the whole marathon if you were trained for it. Easy pace is everything slower.
Did you do any warm-up before the race or the cooldown?
From Nick Miller on Mon, Jun 12, 2006 at 16:19:46
Yes, the course was certified. It was also very up and down, meaning that there were many hills. I took first place with the winning time. I am very happy with my performance, especially since I was shooting for under 17:30. It is amazing how getting pumped for a race can improve your time!
From Nick Miller on Mon, Jun 12, 2006 at 16:19:59
Yes, the course was certified. It was also very up and down, meaning that there were many hills. I took first place with the winning time. I am very happy with my performance, especially since I was shooting for under 17:30. It is amazing how getting pumped for a race can improve your time!
From Nick Miller on Mon, Jun 12, 2006 at 16:28:00
Hey, I have one more question. What do you think I should reduce my time to in order to compete on a team at CU? I would like to know so that I may pursue this.
From Sasha Pachev on Tue, Jun 13, 2006 at 11:44:43
Nick - congratulations on winning the race . I would say what you've got right now is good enough to show the coach at CU. He probably wants to see about 15:00 - 15:30 on the track at sea-level. You ran this at 6000 feet elevation (right?), so that gives you about 23 seconds of altitide adjustement right away, I believe. Hills on the course probably slow you down another 20 seconds (or more). So if I were him, I'd give you credit for about 15:40 on the track at sea level. I'd say go to the coach right now and ask him if he is willing to give you a try.
From Nick Miller on Tue, Jun 13, 2006 at 11:54:39
Hey Sasha,
Another good thing is that I am going to California in about two weeks, where I can test my time at sea level. I think that I am going to run in a 5k along the coast, to see how I can do down there. I am hoping that a 6000 ft difference can make a difference in time!
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