I’ve noticed something……I’m running at a different speed….here’s the skinny:
On the treadmill I put the speed at between a 4.6 and 5.0 depending on how I feel and my nike app says I’m traveling at a speed of about 9.50 mph.
The last few times I ran on the treadmill I’ve been able to kick it up to a 5.2 and run at my regular pace – around a 9.38 mph.
So what does it mean? Am I getting more efficient?
Yesterday at the gym I ran 2 miles in 20:31 at an average pace of 10’14″/mile and today I ran 2.01 miles in 19:47 at a pace of 9’47″/mile. Both ran on the treadmill and data collected by the Nike+ running app.
On yesterday’s run I cranked up the speed rather quickly into the run and tried to maintain my pace. After about a mile I grew a little tired and took a minute walk break. After which I slowly increased my speed to about a 5 on the treadmill.
Today I started off slow and gradually increased my speed every two minutes until the last 5 minutes where I increased my speed every minute. I find running faster is easier. After about a minute of running at a faster speed my body gets used to it and it becomes more of a rhythm. I try to keep a quick cadence, never spending too much time on my feet.
I like increasing my speed at the end. It makes the run feel good, like I really worked and it’s great training for a race.