Can I Run a 5k PR at the Local Turkey Trot?
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This evening, I walked 2 miles at a pace at the 90th percentile for my age. A couple of years ago, I walked around 10 out of 14 miles at this pace in Kokomo, Indiana, and a few years earlier, I walked about the same pace for as many miles when I stayed in Kissimmee, Florida on West Irlo Bronson Memorial Highway, studying sports management at American Public University at the graduate level and intelligence management at the University of Maryland at Global Campus at the graduate level after studying educational technology at the graduate level at Missouri State University.
The time for the one-mile run was 9.22 on the True Treadmill. The run was 8 seconds faster than the previous mile. The average speed was 6.4 and the maximum speed was 7.4. The starting speed was 6.4 with an increase at .75 miles to 6.5 and an increase at .85, .90, and .95 miles from 6.6 to 7.4. Exercises were performed before and after the run for less than 1 minute. I viewed videos before the run with Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ), Coach Holly ( How to Run a Mile Without Stopping | Track Progression! ), and MK ( How to Speed Up Easy Pace from 11 min to 9 min per mile ). I walked approximately 5 miles before and after the run.
The mile was run at 9.30 on the True Treadmill. The run was slightly faster at 3 seconds than the previous mile, with an improvement of 16 seconds within 2 weeks. The average speed was 6.3 and the maximum speed was 7.9. The starting speed was 6.3 with an increase at .75 miles to 6.4 and an increase at .85, .90, and .95 miles from 6.5 to 7.9. Exercises were performed before and after the run for under 1 minute. I watched these videos before the run: Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ), Coach Holly ( How to Run a Mile Without Stopping | Track Progression! ), and MK ( How to Speed Up Easy Pace from 11 min to 9 min per mile ). I walked a total of around two miles before and after the run. After the run at the fitness center, I lifted 5 pound dumbbells 15 times.
A time of 9.33 was the pace for the mile on the True Treadmill and was 13 seconds faster than the previous mile. The average speed was 6.2 and the maximum speed was 8.2. The initial speed was 6.2 with an increase at .75 miles to 6.3 and increased at .85, .90, and .95 miles from 6.4 to 8.2. Exercises were performed before and after the run for less than 1 minute. I watched the following videos: Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ), Coach Holly ( How to Run a Mile Without Stopping | Track Progression! ), and MK ( How to Speed Up Easy Pace from 11 min to 9 min per mile ). I walked a total of two miles before and after the run. After the run, I lifted dumbbells at 25 pounds 5 times.
I run .25 miles in 1.50 on the True Treadmill for the second run, with an improvement of 20 seconds from the first run. The pace for the .25 miles was 7.23, with Devon Still running a mile in 7.22. The average speed was 8.1 and the maximum speed was 9.6. On the first run, the time was 2.10 for the .25 miles. I warmed up before the run with a speed of 3, 4, 6, and 7 for .05 miles each on the treadmill. Exercises were completed before and after the run for under 1 minute. I viewed videos of Devon Still (290 Pound Former NFL Player Runs 7-Minute Mile ), Coach Jason at Running Secrets ( How to Run a SUB 8 MINUTE Mile | Exact Workouts, Paces, and Strategies ), Goal Guys ( I trained 8 weeks to run a 5 minute mile...Here's how it went ), and Coach Holly ( How to Run a Mile Without Stopping ). I walked 3 miles before the run.
A time of 2.01 was run for .25 miles on the True Treadmill for the second run, with an improvement of 6 seconds from the first run. The pace was 8:07. The average speed was 7.4 and the maximum speed was 8.5. The speed remained at 8 during the entire time on the second run. On the first run, the time was 2:07 for the .25 miles. Exercises were completed before and after the run for under 1 minute. I viewed videos of Devon Still (290 Pound Former NFL Player Runs 7-Minute Mile), Coach Jason at Running Secrets (How to Run a SUB 8 MINUTE Mile | Exact Workouts, Paces, and Strategies), and Coach Holly (How to Run a Mile Without Stopping | Track Progression!). I lifted 20 pound dumbbells 3 times at the fitness center. I walked 3 miles on the treadmill.
A time of 9.46 was established for the mile run on the True Treadmill with an improvement of 5 seconds from the previous mile. The average speed was 6.1 and increased to a 7.9 at the end of the run. The initial speed was 6.1 and increased at .75 miles to 6.2 and further increased at .85, .90, and .95 miles from 6.2 to 7.9. Exercises were performed before and after the run for less than 1 minute. I watched the same videos of Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ), Coach Holly ( How to Run a Mile Without Stopping | Track Progression! ), and MK ( How to Speed Up Easy Pace from 11 min to 9 min per mile ). I briefly walked after I lifted dumbbells at 20 pounds 5 times.
The mile was run at a time of 9.51 on the True treadmill at 8 seconds faster than the previous mile. The average speed was 6.0 with a maximum speed of 8.0. The speed was increased from 6.0 to 6.1 when I ran .75 miles and the speed was increased at .85, .90, and .95 miles from 6.1 to 8.0. The warm-up and warm-down exercises were completed in under one minute. I viewed the instructional videos of Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ), Coach Holly ( How to Run a Mile Without Stopping | Track Progression! ), and MK ( How to Speed Up Easy Pace from 11 min to 9 min per mile ). After the run, I lifted dumbbells at 15 pounds 10 times. Before the run, I walked for 5 miles.