6:35 mile
Well I didn't have much time because I had just done a three hour walking study, but since I had just done the study and was already dressed once again I went upstairs to run real quick. Since I had already walked like 3 miles for the study I decided that I was already warm and just did a mile as fast as I could (almost) with no warm-up or cool-down. It sure made the whole working out thing take less time. :) Anyway, I did it in 6:35. Not too shabby, but far from great. I was hoping to break 6. Maybe next time. :(
posted by Mike Cherry at 3:37 PM
5 Comments:
Good job Mike, breaking 6 is right around the corner, my last timed mile was 6:24 or 6:25, something like that. Anyway, I am shooting for 6:15 on my next one. Not quite ready for the sub 6, but maybe in a couple of months.
My workout today consisted of an 8.5 mile run. I wanted to run long but I wasn't planning on running that long, it just kept feeling good so I kept running. Ended up running 1:00:43 for a pace of right around 7:08. I started out at 7:19 and bumped it up every two miles until mile 7, then I bumped up the speed every 1/2 mile, then I ran the last quarter mile at a 10.0 mph pace (6:00 mpm). My ahr=164, mhr=193, 1212 calories burned, and I felt great. I love my new shoes!
Good job to both of you. I donated blood Wednesday night so I've been doing a light jog the past couple of days. The blood donation was interesting. My veins run a little small so I take longer, but Wednesday night it took me over half an hour. I was wondering how much of that was my new lower heart rate (56 bpm according to the nurse that checked me in.) How much of it was my lower blood pressure 100/80. Or how much of it was a bad tap into the vein. I'd normally say it was all in the bad tap, but they played with it a bunch once it was in and three different nurses said it looked good.
I'll lift upper body in the morning and maybe run a little, then back to 100% next Monday. I planned on tracking my heart rate a bunch this week, but forgot about the blood donation. The tracking I have done on my light jogs does have me thinking. At a 9+ minute pace my heart was up in my supposed cardio range of 160 bpm. There's no way I'm going to slow my pace that much just to get into a range. Although I could definately start running much longer distances.
Oh yea I started my creatine loading. The package says to start at 5 grams twice a day for 6 days then 5 grams once a day after that. The article I read on Wikipedia.org says I'm okay doing 6 days at 20g then maintaining at 2g to 3g per day. I did notice my creatine is about 5 years old. Do you think the stuff breaks down?
John, you are a maniac. I am seriously impressed. That is a killer pace for that much distance. It did take you an hour to do it though. That's a pretty good time sacrifice. Sounds like you got a great workout out of it though, so totally worth it. Keep it up. By the way, what did you get in the way of shoes? I am about due for a new pair. My pinky toes always start poking out the sides and my Nikes are totally getting to that point.
Jason, the wikipedia article is right on, 20-25 grams for the first couple of days, but break it into 4-6 hour segments. 5 grams, 5 times a day for the first few days. You definitely don't need more than 2 grams per day after the load period. I talked to my friends and they all say that the way they get their carbs in with the creatine is to mix the powder with juice instead of water. I have no idea if creatine breaks down by itself in a jar, it is very slowly degraded in the body though. Call a gnc or vitamin shop, maybe? I will ask Dr. Weinert (Biochem) on Monday.
Mike, I get up at 5:00 am so that I can work out with minimal disturbance to other responsibilities, but the bottom line comes down to priorities, and I have made a choice that it is in my top 3-5 things I need to be doing. 2 hours a day is a big time comittment, but the result is that I feel better about life, and that affects every other facet of my existance. As for the shoes, Adidas Supernova Cushions, $84, white/blue/silver, size 11. They feel great on my feet, but you need to determine what type of shoe you need. Go to runnersworld.com and they have a section about shoes. It will tell you how to determine what shoe you need. I tried on a few adidas and a couple asics and as usual, the adidas fit my foot best. Nikes are too tight around my toes, newbalances are too loose in the heel, and the asics just felt uncomfortable.
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