Slow 5k (3.11 mile) Treadmill Run in 27:05

Slow 5k (3.11 mile) Treadmill Run in 27:05

I went downstairs tonight with no other goal except getting in a slow 5K run on the treadmill. I started slow, paced it slow, and finished slow. The idea behind the slower workout was to give my muscles a bit of recovery (I was incredibly tired this morning waking up after 11 miles in 2 days), and also to work the slow-twitch muscles. Slower runs like the one I did tonight help to keep your legs and mind fresh and ready to tackle the next hard run.

I ended up finishing the 3.11 mile run in 27:05 for an average pace of 8:41/mile. According to nikeplus I burned 430 total calories.

5 Mile Treadmill Run in 38:42

5 Mile Treadmill Run in 38:42

I wanted to get in another nice run today, but didn't really feel all that great or up to doing a full 10K on back-to-back days. So, I decided to run 5 miles. Part of the decision was that Scott and I have an active challenge where we were supposed to run 100 miles by Jan 31st. I was at 89.08, so I wanted to put in a good clip so that I have a shot at breaking the mark over the next couple of days. I started the run off pretty quick and ended up running the last mile at 10.0. Felt pretty darn great by the end. I think that thoughts about a nice shower helped me finish hard. I ended up completing the 5.00 mile run in 38:42 for an average pace of 7:43/mile. The Nike Plus website says that I burned 690 calories.

10K (6.2 mile) Treadmill Run in 47:25

10K (6.2 mile) Treadmill Run in 47:25

Woke up this morning with the intention of getting in a nice long run on the treadmill to get the day started off on the right foot. Ok, well I guess both feet. Anyways, I ramped it up pretty quickly above 7.5 and kept raising the speeds until I finished the last 3/4 mile above 9.5. I was hurting towards the end but pretty pumped that I was completely dying of fatigue. I ended up finishing the 6.21 mile run in 47:25 for an average pace of 7:37/mile. According to nikeplus.com, I burned 860 calories. Wow, that's alot.