I ran with a pace of 7:20 for a distance of .40 miles at 2:56 on the treadmill. My running level was advanced with runninglevel.com at 643 meters. I viewed the video by Devon Still before I ran. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0 with a brief rest in-between each change of speed. I rested for approximately 1 hour before I ran speeds ranging from 8.0 to 8.4 on a treadmill. Before I worked on a treadmill, I performed exercises in under 1 minute and walked for approximately one mile. I performed warm-down exercise for less than 1 minute.
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I am an elite for my age on runninglevel.com on the .22 miles with a time of 1:25 with a pace of 6:26 on the treadmill. I did not watch videos prior to this workout session. I ran on the treadmill with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, 8.0, and 9.0 for 1:15 with a brief rest in-between each change of speed. I performed exercises in under 1 minute before I ran. I performed warm-down exercises for less than 1 minute.
I ran with a pace of 7:28 for a distance of .37 miles at 2:46 on the treadmill for my run. My running level was advanced with runninglevel.com at 595 meters. Before the run, I watched Devon Still run in a video. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0 with a brief rest in-between each change of speed. I rested for 5 minutes before I ran a speed of 8.0 to 8.3 on a treadmill. Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute. I performed warm-down exercise for less than 1 minute.
I ran a pace of 7:54 for a distance of .35 miles at 2:46 on the treadmill for my run. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, and 8.0 with a short break in-between the change of speed. I rested for 5 minutes before I ranwith a speed of 8.0 to 8.3 on a treadmill. Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute. I performed warm-down exercise for less than 1 minute.
I perfomed at an elite for my age on runninglevel.com on the .20 miles with a time of 1:18 on my 6th run on the treadmill. Before I ran the 6th time in the evening, I ran on the 2nd run at 1:21 in .19 miles. I rested for 10 minutes before running each time. My warm-up routine consisted of walking three miles on a treadmill. I performed exercises in under 1 minute. I performed warm-down exercise for less than 1 minute.
Thanks to Devon Still. I ran a pace of 7:31 for a distance of .32 miles at 2:24 on the treadmill for my second run. Devon ran an entire mile in a pace of 7:22 on a track in a video. On my first run, I ran .30 miles in 2:25 with a pace of 8:04 on the treadmill. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, and 8.0 with a short break in-between the change of speed. I rested for 15-25 minutes before I ran twice and the second run was for .32 miles with a speed of 8.3 to 8.7 on a treadmill. Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute. I performed warm-down exercise for less than 1 minute.
I was 3 seconds from elite for my age on runninglevel.com on the .21 miles with a time of 1:25 on the treadmill. My running level was advanced for my age. Before I ran the second time in the afternoon, I ran 1:23 in .19 miles. I rested for 10-15 minutes before running the second time. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0 with a 1-minute break in-between each change of speed and a 10-minute break inserted in-between with a 4.0, 5.0, 6.0, 7.0, and a 15-minute break in-between the change of speed with 8.0 on a treadmill. I rested for 30-40 minutes before I ran twice and the second run was for .21 miles with a speed of 9.0 to 10.0 on a treadmill. Before I worked with the speeds on a treadmill, I performed exercises in under 1 minute. I performed warm-down exercise for less than 1 minute.
My running time was 5 seconds from elite for my age on runninglevel.com on the .20 mile. I ran .20 miles in 1:23 on the treadmill. My running level was advanced for my age. Before I ran .20 miles, I ran .56 miles in 5:21 with 5-10 minute break inserted and .44 miles in 3:58 and both distances totaled a pace of 9:19 for the mile. My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, 6.0, 7.0, and 8.0 on a treadmill for each speed for 1 minute and 15 seconds with 1-minute break inserted in-between each change of the speed with 15-minute break inserted between 7.0 and 8.0. I took at least a 45-minute break before I ran .20 miles with a speed of 9.0 to 9.4 on a treadmill. Before I worked with the speeds on a treadmill, I performed exercises in under 3 minutes. I performed warm-down exercises for less than 3 minutes. WeWard: 6.36 mi DISTANCE
Wednesday, July 30, 2025 1 1/2 cups of Cheerios 1 1/2 cups of Cheerios 1 slice of whole-grain bread 3 ounces of chicken green-leafy vegetables one cup of pasta 1 1/2 cups of Cheerios 1 can of light sodium beans 7.45 cups of lentils with slightly less than 500 mg of sodium or around 1/5 teaspoon of salt 6 32 ounces of water
There was a 10 second-improvement with the pace of 9:27 for the mile since the previous mile run. Treadmill: Pace for the mile: 9:27 (Speed: 6.4 to 6.6 with a speed of 6.6 to 6.8 after I reached .55 mi to 6.9 to 7.3 after I reached .75 mi) My warm-up routine was implemented with a speed of 1.0, 2.0, 3.0, 4.0, 5.0, and 6.0 on a treadmill for each speed for 1 minute and 15 seconds with a 30 second break inserted in-between each change of the speed. I inserted a 10-minute break before I ran the mile. Before I worked with the speeds on a treadmill, I performed warm-up exercises in under 3 minutes.