2.07 Mile Treadmill Run in 15:50
Wasn't feeling great yesterday, so I took another day off from running. Probably a good idea considering I've really gotten back into the swing of things over the last week or so. This morning I decided to go for a 2 mile run at a slower pace to try and switch up my recent pace. I started out the treadmill at 7.2, then gradually raised it to 8.5. With 400 meters left, I raised the treadmill gradually up to 10.0 (6:00/mile pace) and finished hard. I ended up finishing the 2.07 mile run in 15:50 for an average pace of 7:37/mile. According to Nike Plus, I burned 285 calories. A nice, comfortable run!
Friday, December 07, 2007
Wednesday, December 05, 2007
5K Treadmill Run in 22:40
5K Treadmill Run in 22:40
Got home tonight and got in line for the treadmill as Sara wanted to walk on the treadmill first. After she was finished I headed downstairs with the expectation of getting in a solid 5K run. I wanted to start off at a good pace rather than working out of a hole, so I starte right away at 7.5, and raised it within the first mile up to 8.0. I eneded up running mile 2 and 3 between 8.0 and 9.5 (sub 7:30 pace). In the last half mile I was starting to feel it, but kept up the speed with the desire to challenge my existing 5K record. The good news is I ended up breaking the existing record and lowering the time to 22:35. I finished the full 5K run in 22:40 for an average pace of 7:16/mile with 429 calories burned. I'd attribute my good time to a combination of having a day off yesterday, getting back into running and being motivated, and some good nikeplus music to push me to the finish.
Got home tonight and got in line for the treadmill as Sara wanted to walk on the treadmill first. After she was finished I headed downstairs with the expectation of getting in a solid 5K run. I wanted to start off at a good pace rather than working out of a hole, so I starte right away at 7.5, and raised it within the first mile up to 8.0. I eneded up running mile 2 and 3 between 8.0 and 9.5 (sub 7:30 pace). In the last half mile I was starting to feel it, but kept up the speed with the desire to challenge my existing 5K record. The good news is I ended up breaking the existing record and lowering the time to 22:35. I finished the full 5K run in 22:40 for an average pace of 7:16/mile with 429 calories burned. I'd attribute my good time to a combination of having a day off yesterday, getting back into running and being motivated, and some good nikeplus music to push me to the finish.
Tuesday, December 04, 2007
Top Tips for Taking a Running Recovery Day
Top Tips for Taking a Running Recovery Day
Days off during running training are as important as the workout days. Here are some important tips to remember when taking a day off from race training.
1) Limit Running - This is what your day off is all about. Rest your legs and mind so that you can start your next workout day with a clear mind and rested body.
2) Cross-train - Cross training is a great way to stay in shape, feel good about yourself, while giving your legs a rest from the usual strain from running. Biking, weight lifting, swimming, jump rope, pilates, and yoga are all great options
3) Eat Well - Continue to eat healthy foods and those high in protein so that your body will be prepared for your next high energy workout. Don't use your off-day to pig out on snack foods. Everything should be in moderation!
4) Spend Time with Friends & Family - Running is time-consuming and your friends and family have probably realized it. Spend your off day catching up with the friends and family that are understanding of your schedule.
5) Pick Your Next Race! - Spend your off-day researching upcoming road races in your area. This will keep you motivated and have you anxious for your next running workout.
Days off during running training are as important as the workout days. Here are some important tips to remember when taking a day off from race training.
1) Limit Running - This is what your day off is all about. Rest your legs and mind so that you can start your next workout day with a clear mind and rested body.
2) Cross-train - Cross training is a great way to stay in shape, feel good about yourself, while giving your legs a rest from the usual strain from running. Biking, weight lifting, swimming, jump rope, pilates, and yoga are all great options
3) Eat Well - Continue to eat healthy foods and those high in protein so that your body will be prepared for your next high energy workout. Don't use your off-day to pig out on snack foods. Everything should be in moderation!
4) Spend Time with Friends & Family - Running is time-consuming and your friends and family have probably realized it. Spend your off day catching up with the friends and family that are understanding of your schedule.
5) Pick Your Next Race! - Spend your off-day researching upcoming road races in your area. This will keep you motivated and have you anxious for your next running workout.
Monday, December 03, 2007
2.01 Treadmill Run in 14:22
2.01 Mile Treadmill Run in 14:22
After work this evening I got home and decided to get in a run before eating dinner. After changing and heading downstairs, I decided first to recalibrate the nike + system to be more accurate. After calibrating it last night, I realized I overcalibrated it, so it was actually saying I was running faster/further than I really was. After adjusting it tonight and starting on a 2 mile run, I realized I under adjusted it again. So, I was running at a 7:30 pace according to the treadmill, but the nike plus system was only saying about 7:44.
I ended up finishing the 2.01 mile run in 14:22 for an average pace of 7:07 per mile. My first mile was in about 7:20ish, so my second mile ended up at 6:54 which broke my nike plus mile record again. I ended up burning 277 calories.
After work this evening I got home and decided to get in a run before eating dinner. After changing and heading downstairs, I decided first to recalibrate the nike + system to be more accurate. After calibrating it last night, I realized I overcalibrated it, so it was actually saying I was running faster/further than I really was. After adjusting it tonight and starting on a 2 mile run, I realized I under adjusted it again. So, I was running at a 7:30 pace according to the treadmill, but the nike plus system was only saying about 7:44.
I ended up finishing the 2.01 mile run in 14:22 for an average pace of 7:07 per mile. My first mile was in about 7:20ish, so my second mile ended up at 6:54 which broke my nike plus mile record again. I ended up burning 277 calories.
Sunday, December 02, 2007
5.01 Mile Treadmill Run in 38:23
Went downstairs to take my second run on our new treadmill. I wanted to see if I could get in 5 solid miles and challenge the time of 40:54. The good news is that I finished the 5 mile run in 38:23 and it registered on the challenge I have with Scott. The bad news is that before the run I recalibrated the IPOD because it had me running slower than normal, but now I think it is actually calculating me going faster than normal because after 5.01 mile run, the treadmill only said 4.86 (which you'd think the treadmill is the gospel truth). I worked hard by ranging the treadmill speed between 7.5 - 8.5 for the entire duration of the run. I ended up finishing the 5.00 mile run in 38:23 for an average pace of 7:40/mile.
Went downstairs to take my second run on our new treadmill. I wanted to see if I could get in 5 solid miles and challenge the time of 40:54. The good news is that I finished the 5 mile run in 38:23 and it registered on the challenge I have with Scott. The bad news is that before the run I recalibrated the IPOD because it had me running slower than normal, but now I think it is actually calculating me going faster than normal because after 5.01 mile run, the treadmill only said 4.86 (which you'd think the treadmill is the gospel truth). I worked hard by ranging the treadmill speed between 7.5 - 8.5 for the entire duration of the run. I ended up finishing the 5.00 mile run in 38:23 for an average pace of 7:40/mile.
Subscribe to:
Posts (Atom)
