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May 18, 2024

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Location:

Syracuse,NY, USA

Member Since:

Dec 24, 2006

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

400 - 51; 800 - 1:52; 1000 - 2:25; 1500 - 3:50; mile - 4:08; 3000 - 8:31; 8k xc - 26:04; hardware

Short-Term Running Goals:

Get in shape and win races.

Long-Term Running Goals:

Keep winning races.

Personal:

Courage is going from failure to failure without losing enthusiasm. Winston Churchill
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sun, Mar 04, 2007
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

Initially, the plan was to do this loop today:  http://www.gmap-pedometer.com/?r=741696  two times.  Given the fact that I was still coughing a bit today (slowly improving), I opted instead to just do today's workout on the treadmill.  Grade was .5% and speed was 10.8 mph--about 5:33 pace.  The first three miles felt pretty good.  HR came back down pretty quickly to the 120-130 range but took 4:30 to return to under 110.  The second three miles was a little tougher but still manageable.  Legs got a bit tired over the last mile and a half especially.  HR took 7 min to dip below 110.

Comments
From Sasha Pachev on Fri, Mar 02, 2007 at 15:29:09

I've uploaded your course into the new course tool. Go to Course Tool on the left once you log in, find your course (Sam Mackenzie's Tempo), then click on Analyze. Enter your flat pace, it will give you splits by quarter (default, can be changed) with elevations, also a total finish time for the course. It says a 5:00 flat effort on that course translates into 5:07 average pace with the finish time of 16:14. My tool reports the actual course length a little shorter than GMap pedometer - possibly because I am using a slightly different algorithm for distance calculation. I calibrated the grade adjustments based on my Utah training data (elevation of 4500 feet), so it might be a bit off when you analyze a sea-level course. I wonder if the speed change on a grade (up or down) is different at lower elevations.

From sammack on Fri, Mar 02, 2007 at 19:33:35

Wow, that's pretty cool. Something to look forward to for Sunday. This is my typical morning run, but since I'm doing 2 x 3 miles, I figured it'd make a better course for Sunday. Thanks!

From Sasha Pachev on Mon, Mar 05, 2007 at 09:22:10

What is your resting HR, and what is your max HR?

From sammack on Mon, Mar 05, 2007 at 09:32:11

Resting's around 45 just hanging out. I can dip it under 40 if I'm lying down. Max 195.

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