Run...Run...Run...

Locations where I ran Peru, Indiana - Maconaquah Park and treadmill at fitness center Ball State University - PEGF 104 Jogging course and Ball Gymnasium Fort Leonard Wood - Army - basic training Forest Hills, New York - area on Austin Street and Forest Hills High School Pace University - Goldstein Fitness Center Missouri State University - Foster Recreation Center  Kissimmee, Florida - West Irlo Bronson Memorial Highway Astoria, New York - Astoria Park Running Track Las Vegas - sidewalk San Juan, Puerto Rico - sidewalk and down a hill Miami Beach, Florida - public track at Flamingo Park Kokomo, Indiana - Jackson Morrow Park,  highway, treadmill at home, and treadmill at fitness center at apartment complex

 KATELYN TUOHY - RUNNING WITH THE TOAD

 Workout Wednesday: 5:30 Pace With Katelyn Tuohy

  I went to stay in Kissimmee, Florida in 2021-2022 to study sports management at the graduate level at American Public University.  It was where I focused on completing a 5k.  I ran a 5k from where I was staying to Fun Town.  I walked a lot to Fun Town and inside Fun Town.  At times, my mileage for walking was 14-17 miles for the day.  I would run one of those miles.   I would run a mile to McDonald's and then run back to where I was staying in Kissimmee.   I would walk many miles to the public library and back to where I was staying in Kissimmee if I could not catch a bus.  I had the unique opportunity to visit New York City the following year during the time I was studying intelligence management at University of Maryland Global Campus and ran a 5k at the Astoria Public Park Track at the end of my first semester.   I had a great time! 

 7-8 32 ounces of water 1 bagel 1 avocado 1 banana 1 orange 1 scoop of protein powder 1 1/2 cups of Cheerios 1 1/2 cups of Cheerios 1 packet of grits 3 ounces of chicken vegetables 1 scoop of protein powder lentils

  My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) 12th mile Pace: 5:14.80 9:40/14:35

 Your Running Level is Elite ★★★★★ Over 77 m you're faster than 99.99 % of female runners aged 57

  I met my goal to run .25 miles at 2:07.  I met my another goal to run faster than a speed of 10.8 on a treadmill and for a longer time than 10 seconds, and it was run at a speed of 11.5 for 15 seconds.  I met my other goal to run without stopping on the treadmill. 

RUN: 2ND QUARTER MILE: PACE: 8:30 DISTANCE .25 mi TIME: 2.07 AVG SPEED: 7.0 MAX SPEED: 8.9 IMPROVEMENT FROM FIRST ONE QUARTER MILE RUN: 1 second Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 6.5 at each speed for 1:30 before the quarter mile Part III: Videos:  Allie Ostrander (Working Out at 8min Mile Pace || Day in the Life)   290 Pound Former NFL Player Runs 7-Minute Mile  (Devon Still) Part IV: RUN: PACE: 1ST QUARTER MILE 8:39 DISTANCE: 25 mi TIME: 2.09 AVG SPEED: 6.9 MAX SPEED: 9.9 Part V: RUN: 2nd Quarter Mile Initial speed: 7.5 7.5-9.0 .20-.25 mi Part VI: Run: 31 seconds MAX SPEED: 11.5 for 15 seconds  Part VII: Warm-down exercises: Less than one minute I was able to run through both runs without stopping for the entire distance. True Treadmill

  What percentage of women age 57 can run a pace of 5:13 for 15 seconds on a treadmill? The actual percentage of all 57-year-old women capable of a 15-second burst at this speed is likely a fraction of one percent of the population.  --- Google , AI Overview I ran at a pace of 5:13 for 15 seconds on the treadmill.  I run the entire distance without stopping on the treadmill.

7-8 32 ounces of water 1 cup of berries 2 tablespoons of peanut butter 1 bagel 1 avocado 1 scoop of protein powder 1 orange 1 banana 16 wheat thins 1 1/2 cups of Cheerios 1 1/2 cups of Cheerios 1 package of grits 3 ounces of chicken vegetables 1 scoop of protein powder Mexican beans lentils

Tuesday, January 27, 2026 10 32 ounces of water 1 scoop of protein powder 1 packet of grits Mexican beans 3 ounces of chicken 3/4 cup of yogurt 1/2 scoop of protein powder 1 bagel 1 orange 1 banana Healthy Choice Mexican style street corn 1 slice of pizza salad with 1/4 teaspoon of salad dressing 1 cup of bananas and peanut butter protein blend 1/2 cup of berries 1/2 scoop of protein powder

7-8 32 ounces of water 1 1/2 cups of Cheerios 1 1/2 cups of Cheerios 1 packet of grits 1/2 bagel 1 apple 3 ounces of chicken 1 bag of Brussel sprouts 1 scoop of protein powder 8 wheat thins lentils

Is it the top 1% or less of females aged 57 who can run a pace of 5:34 for 10 seconds?  Yes, a 5:34 mile pace is an elite level of performance, and the percentage of 57-year-old females who can achieve this pace, even for a brief 10-second sprint, is far less than 1% of the general population. This pace is faster than the "sub-elite" benchmark for that age group.  ---  Google ,   AI Overview Yesterday, I ran of pace of 5:34.  The speed was 10.8 on 2 runs for 10 seconds for each run.

Leveling Up: Adding Another Race to My US Champs Build

If I walk a mile in 9:45, is it in the top 1% for a 57-year old woman? A 9:45 mile is an exceptionally fast, high-performance pace for a 57-year-old woman, placing it well within an elite, top-tier category.  --- Google ,  AI Overview Elite for my age group: WALK: TIME: 9:45 DISTANCE 1.00 AVG SPEED: 6.1 MAX SPEED: 8.3 IMPROVEMENT FROM PREVIOUS WALK: 6 seconds  I lost the statistics on the treadmill for the second mile.  I guess that the mile was slightly faster than the second mile walked last Sunday and this mile was paced around 9:45. Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.9 at .01 miles at each change of speed  Part III: Speed: Increase initial speed from 3.9 to 4.5 at .01 miles at each change of speed  Part III: Walk: 1st mile: Initial speed: 4.5 4.7 .50 mi 5.0 .75 m 5.2 .85 m 5.3 .92 mi 5.5-5.6 .94 mi 5.7-5.8 .96 mi 6.1-6.4 .98 mi to end of mile Time: 12:38 for the 1st mile Part IV: Walk: 2n...

6-8 32 ounces of water 1 1/2 cups of Cheerios 1 1/2 cups of Cheerios 1 packet of grits 1/2 cup of berries 1 orange 1 cup of banana and peanut butter protein blend 1 bagel 2 eggs 1 avocado 1 scoop of protein powder 2 cups of pasta or 3 ounces of chicken vegetables 1 orange Mexican beans lentils

Saturday, January 24, 2026 9 32 ounces of water 1 scoop of protein powder Mexican beans  1 packet of grits 3 ounces of chicken 3/4 cup of non fat yogurt 1/2 scoop of protein powder bagel 2 32 ounces of water 2 beef enchiladas 1 slice of garlic bread banana and peanut butter protein blend berries orange 1/2 cup of New England clam chowder 1 scoop of protein powder

  Meet the Team USA stars to watch at the 2026 Winter Olympics

  WNBA

  Miami Beach October 22, 2022 I was studying intelligence management at the graduate level at the University of Maryland, Global Campus and staying in Miami Beach, Florida.

My goal was met to run .50 miles in 4.16 and at a pace near 8:30-8:45 for .50 miles for this week. RUN: .50 MILES: PACE: 8:32 DISTANCE TIME: 4:16 AVG SPEED: 7.0 MAX SPEED: 9.9   Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 at each speed for 1:30 before the .50 miles with a one-minute rest between each change of speed Part III: Videos:  Allie Ostrander (Working Out at 8 min Mile Pace || Day in the Life)  Coach Holly (How to Run a Mile Without Stopping | Track Progression!) Part IV: Run: .50 Miles Initial speed: 7.0 7.5 .37 mi  7.7-9.0 .43 mi -.50 mi Part VIII: Warm-down exercises: Less than one minute True Treadmill

If I ran under a 6:30 mile in the Army at age 25 as a woman, what is the expected pace if you are now age 57? Based on age-graded performance standards, a woman who ran a sub-6:30 mile at age 25 can expect an equivalent performance at age 57 to be in the range of 7:30 to 8:30 per mile.  --- Google ,  AI Overview

If I walk a mile in 9:51, is it in the upper 1% for a woman at 57? Yes, walking a mile in 9:51 at 57 years old is an exceptional pace that places you in the top 1% for females in that age range, according to data from Medical News Today .  --- Google ,  AI Overview Top 1% for my age group: WALK: TIME: 9:51 DISTANCE 1.00 AVG SPEED 6.0 MAX SPEED 8.1 IMPROVEMENT FROM PREVIOUS WALK: 23 seconds  Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.8 at .01 miles at each change of speed  Part III: Speed: Increase initial speed from 3.9 to 4.4 at .01 miles at each change of speed  Part III: Walk: 1st mile: Initial speed: 4.4 4.5 .40 mi 4.6 .50 mi 4.9 .75 m 5.1 .85 m 5.2 .92 mi 5.4-5.5 .94 mi 5.6-5.7 .96 mi 5.8-6.3 .98 mi to end of mile Time: 12:48 for the 1st mile Part IV: Walk: 2nd mile: Initial speed: 5.9 6.0 .40 mi 6.1 .50 mi 6.2 .75 mi 6.3 .85 mi 6.4-7.6 .90 to end of mile Time: 9:51 for the 2nd mile Part VI: Warm-dow...

I met my goal to run at a pace near 8:30-8:45 for .35 miles for this week. RUN: .35 MILES: PACE: 8:31 DISTANCE TIME: 2.59 AVG SPEED: 7.0 MAX SPEED: 9.9   Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 at each speed for 1:30 before the .35 miles Part III: Videos:  Allie Ostrander ( Working Out at 8 min Mile Pace || Day in the Life )  Coach Holly ( How to Run a Mile Without Stopping | Track Progression! )  Part IV: Run: .35 Miles Initial speed: 7.0 7.5 .17 mi  7.7-9.0 .27mi -.35 mi Part VIII: Warm-down exercises: Less than one minute True Treadmill

  Testing My Fitness Before a Half Marathon PR Attempt

Is walking one mile in 10.14 for a 57-year old woman considered to be in the top 1% for her age? Yes, walking one mile in 10 minutes and 14 seconds for a 57-year-old woman is likely in the top 1% for her age group.   Google , AI Overview Top 1% for my age group: WALK: TIME: 10.14 DISTANCE 1.00 AVG SPEED 5.8 MAX SPEED 7.4 IMPROVEMENT FROM PREVIOUS WALK: 28 seconds  Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.7 at .01 miles at each change of speed  Part III: Speed: Increase initial speed from 3.8 to 4.3 at .01 miles at each change of speed  Part III: Walk: 1st mile: Initial speed: 4.3 4.5 .50 mi 4.8 .75 m 5.0 .85 m 5.1 .92 mi 5.3-5.4 .94 mi 5.5-5.6 .96 mi 5.7-6.0 .98 mi to end of mile Time: 13:16 for the 1st mile Part IV: Walk: 2nd mile: Initial speed: 5.8 5.9 .50 mi 6.0 .75 mi 6.1 .85 mi 6.2-7.0 .90 to end of mile Time: 10.14 for the 2nd mile Part VI: Warm-down exercises: Less than one minute True Treadmill...

What is the true pace for the elite walking mile for a 57-year old woman? The "elite" or world-record pace for a 57-year-old woman in a one-mile race walk event is approximately a 7 minutes and 49 seconds per mile pace (or faster). This pace is derived from competitive event results, as specific mile records are often extrapolated from standard race distances like the 1,500m, 3,000m, or 5,000m.  For example, a prominent elite athlete, Michelle Rohl, has set multiple Masters American and World records in the 55-59 age group. Her performance in a 3000m race walk in 2024 (at age 59) was a record-setting 14:19, which translates to a pace of roughly 7:41 per mile. Another result from a 2021 competition shows a 57-year-old woman, Flor Chirino-Klevans, finishing an 8-minute race walk event with an average pace of 8:52 per mile.  --- Google , AI Overview

 

My plan is to run at a pace near 8:30-8:45 for .25 miles for this week, .35 miles for the following week, .50 miles for the following week, .60 miles for the following week, .75 miles for the following week, .85 miles for the following week, .90 miles for the following week, and 1 mile for the following week.

RUN: 2ND QUARTER MILE: PACE: 8:32 DISTANCE .25 mi TIME: 2.08 AVG SPEED: 7.0 MAX SPEED: 10.0 IMPROVEMENT FROM FIRST ONE QUARTER MILE RUN: 3 seconds   Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 6.7 at each speed for 1:30 before the quarter mile Part III: Videos:  Allie Ostrander (Working Out at 8min Mile Pace || Day in the Life)  Coach Holly (How to Run a Mile Without Stopping | Track Progression!)  Part IV: Walk: .25 mi: Speed: 3.5 Part V: RUN: PACE: 1ST QUARTER MILE 8:44 DISTANCE: 25 mi TIME: 2.11 AVG SPEED: 6.8 MAX SPEED: 9.6 Part VI: Run: 2nd Quarter Mile Initial speed: 7.0 7.4 .10 mi  7.4-9.0 .20-.25 mi Part VIII: Warm-down exercises: Less than one minute True Treadmill

  Is walking one mile in 10.42 for a 57-year old woman be considered in the top 1% for her age? Yes, walking a mile in 10 minutes and 42 seconds for a 57-year-old woman is a phenomenally fast time and would place her in the top 1% or higher for her age group... Top 1% or higher for my age group: WALK: TIME: 10.42 DISTANCE 1.00 AVG SPEED 5.8 MAX SPEED 6.9 IMPROVEMENT FROM PREVIOUS WALK: 30 seconds  Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.6 at .01 miles at each change of speed  Part III: Speed: Increase initial speed from 3.7 to 4.2 at .01 miles at each change of speed  Part III: Walk: 1st mile: Initial speed: 4.2 4.2 .50 mi 4.7 .75 m 4.9 .85 m 5.0 .92 mi 5.2-5.3 .94 mi 5.4-5.5 .96 mi 5.6-5.8 .98 mi to end of mile Time: 13:20 for the 1st mil Part IV: Walk: 2nd mile: Initial speed: 5.4 5.7 .50 mi 5.8 .75 mi 5.9 .85 mi 6.0-6.5 .90 to end of mile Time: 10.42 for the 2nd mile Part VI: Warm-down exercises: Less th...

Greta Myers' DRAMATIC re-skate clinches first Olympic berth at Speed Skating Trials  

  Girls 1 Mile Invitational - Apple Bank Hispanic Games 2026 [Full Race Replay]

RUN: TIME: 8:55 DISTANCE 1.01 AVG SPEED: 6.8 MAX SPEED: 9.4 IMPROVEMENT FROM PREVIOUS RUN: 12.3 seconds   Part I: Warm-up exercises: Less than one minute Part II: 5 min walk warm-up @ 10% incline and 3.7 mph ---Allie Ostrander, Working Out at 8min Mile Pace || Day in the Life ( https://www.youtube.com/watch?v=PgDNiC-pYNc ), 2:00 / 8:04 Part III: Warm-up: Speed: Run 3, 4, 5, 6, 6.7 at each speed for 1:30 before the mile Part IV: Videos:  Allie Ostrander ( Testing My Fitness for the US Championships ft. David Roche ) Allie Ostrander ( Working Out at 8min Mile Pace || Day in the Life )  Coach Holly ( How to Run a Mile Without Stopping | Track Progression! )  Part IV: Run: Mile: Initial speed: 6.7 6.8 .75 mi 6.9 .85 mi 7.1 .90 mi 7.6-8.9 .95 mi to the end of the mile Part V: Warm-down exercises: Less than one minute True Treadmill