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.

5k (3.11 mile) Treadmill Run in 24:19 + Mile Record

5k (3.11 mile) Treadmill Run in 24:19 + Mile Record

I jumped on the treadmill this afternoon with the expectation of running a 5K pretty easy. After starting the treadmill at 7.0, I quickly moved it up to 7.1 for the next 2 miles. Once I was nearing the two mile mark, I decided that I would go ahead and ramp it all the way up to 9.9 on the treadmill and see if I could finish the run hard. I was successful at finishing the run at that speed. I ended up finishing the run in a respectable 24:19 for an average pace of 7:49/mile. This was pretty decent considering I ran the first two miles at 8:30/mile pace. I also lowered my nikeplus mile record from 6:56 to 6:51 because of the strong finish.

5K (3.11 mile) Treadmill Run in 24:06

5K Treadmill Run in 24:06

Got on the treadmill tonight with the expectation of running a slower paced 5k. I started the treadmill off at 7.6 (just below an 8 min/mile pace), and proceeded to run at that speed until the 4K mark. With 1K remaining I upped the speed to 10.0 (6 min/mile pace) and finished the run. I ultimately finished the 5K run in 24:06 for an average pace of 7:44/mile. According to nikeplus I burned 431 calories.

5K Treadmill Run in 24:26

5K Treadmill Run in 24:26

I had to get back in the swing of running today after 10 days off in a row. I had not taken this many days off since sometime in mid-summer. Either way, it was great to get back on the treadmill though I must admit I was dreading the run after the long layoff. I ended up running 5K (3.11 mile) in 24:26. I burned 428 total calories.

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.

3.14 Treadmill Miles in 24:38 + Bicep & Tricep Work

Made it to the Gym at lunchtime today with the intention of getting in a decent run and continuing my cardio work as of late. I jumped on the treadmill, stretched and started running at 7.2 for a little bit. I increased it little by little and by the 2.0 mile mark I was up to 8.5. I ended up deciding to run the same exact distance as yesterday. I finished the 3.14 mile run in 24:38 for an average pace of about 7:51/mile. I burned 488 calories.

After the run I walked downstairs and decided to work on the biceps and triceps a bit. I did standing hammer curls of 30-35-40. Afterwards, I went to the machines and did rope tricep pull downs of 40-55-70, and curl bars of 40-55-70.

Nice workout.

Weight = 182