8 minute mile

“When you walk, one foot is always on the ground. When you run, most of the time you are actually airborne. For example: a 6-foot-tall runner with feet about 1 foot long was found to take 1,250 steps while running 8-minute miles. Thus, while covering 1 mile—5,280 feet—he was in touch with the ground for 1,250 feet and airborne for 4,030 feet.

Put another way, he was in the air for 76% of the time. So don’t think of it as a 10-mile run. Think of it as 7 miles of flying.”

- “Running is Flying”
by Paul E. Richardson



Well, I did 84% of it which is a solid B!

I got 2 minutes into step 4 and had to slow down. But I expected that because that’s an 8 minute mile and my mile record is 8:57. I did the remaining 8 minutes of step 4 at 4.0 with no incline, but I did the last 10 minutes at the 11.0 incline to make up for it! Ready to go back and do it again tomorrow!!!

Seven Days to the Boston Marathon

70 Minutes 

Taper week…it’s the best of times, it’s the worst of times. My goal for this run was to stay above 8 minutes per mile. It’s crazy, when I run with @butterfliesandairplanes on Sundays, I’m so distracted by our conversation that I don’t notice when we’re running 8:30 miles. When I run that pace by myself I feel like I’m walking. I felt so slow today. I have a feeling this is going to be a long week of taper runs. 

As you guys might have seen I got my Honey Stinger Tri top today. 

I wore on today’s run to try it out. Honestly, this is a really great top. It’s a little more form fitting than I usually wear but the material is so nice that I didn’t notice how it fit during the run. This top also has two pockets on the back so I tried running with a gel in each pocket, they didn’t budge. This might be my new favorite top. 

So now I have a tri watch (Garmin 920XT) and a tri top. Maybe next year I’ll start doing triathlons…

Run Streak Day 102

Samus and the Hunters

- Samus’s Chozo DNA grants her a much higher aerobic capacity: Assuming she remains hydrated and fed, she can run a 7-8 minute mile pace indefinitely.

- Although Samus is often a loner, she has conducted many missions with other Hunters. They all agree that while she is very capable, she is hard to work with.

- Samus has a centuries-old archive of music from various species, and will play music to herself often through her helmet.

- Rundas, like other Phrygisians, is a mesotherm. His body temperature adjusts based on his surroundings, to keep his internal temperature at -25° Centigrade. This is so the gases in Rundas’s blood remain a liquid instead of boiling out. How ge can maintain his high level of activity with such a low temperature is still being studied.

- Rundas often tries to be funny, but his jokes are usually obtuse or simply not funny. He thinks he’s hilarious.

- Gandrayda and other Jovians are unusual life-forms, with a conductive metal skeleton that generates a powerful inverted magnetic field to hold their body plasma together. Galactic Federation scientists are still studying the mechanics of these organisms.

- Gandrayda is notorious for practical jokes involving electricity and magnetism, such as blacking out computer terminals, or using static to stick various objects to colleague’s armor.

- Ghor’s affinity for technology makes him a valuable computer scientist as well as a Hunter; Many of the Galactic Federation’s weapons and vehicles are based on his designs.

- Ghor, when not in armor, often works with Samus to store archived music, video, literature, and artwork. Together, they’ve indexed almost all the complete work of many species.

anonymous asked:

When I go on a 40 minute run, I only get about 5000 steps where I notice you said you get 8000 (I usually keep between an 8 and 9 minute mile). I am about the same height as you, so I don't know why I get so few steps comparatively. Do you think there's something wrong with my step counter?? Or do you have a short stride?? I really don't know what's up!

Hmmm I’m not sure. Generally it takes me about 2,000 steps to cover a mile running or walking

bitch-its-bigbang  asked:

I believe running almost 8 miles is incredible!! I could never do that! Your achievement definitely deserves a huge round of applause!! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ ((You and lily teleport over to my house, and I'll make dinner ๐Ÿ˜†))

😆 well I meant it was clocking me at almost 8 minutes to every one mile. But typically I run 6-7 miles a day. 😜 at any rate I thank you 🤓❤ xo

Getting in shape for selection

After having a nice conversation with a speedskater preparing to train with us, I thought it would be good to make a post here for others to reference when preparing for selection. Selection is a 2-week course designed to weed out the weak, uncommitted, and unprepared and keep only the strongest skaters who are then paid to play with the National Roller Derby League.

You should be in shape and be able to meet these minimums before ever attempting to train with us.

Swim: You should be able to swim a minimum of 1-mile (1650 Meters) in less than 40-minutes

Run: You should be able to run a minimum of 6 miles (9.65km) with at least an 8 minute mile pace.

Skate: You should be able to skate 26 miles (42km) in less than 85 minutes.

Push-Ups: You should be able to do a bare minimum of 50 push-ups in 2 minutes

Pull-Ups: You should be able to do a bare minimum of 15 strict dead hang pull ups

Flutter Kicks: You should be able to do a minimum of 65 4-count flutter kicks.

We will be releasing a video program shortly to guide you through exercises to build yourself up to reach these numbers for each event. They are all easily achievable with hard work & commitment. Our program is designed to be tough & uncomfortable but with a positive mindset and never quit attitude, you will complete the course and be stronger than ever and ready to begin a professional career as a roller derby skater.


Easy 4 miles at 8 minute mile pace!

It’s taken me a while to learn that not all fast runs are good runs and not all good runs are fast runs. I’ve learned to appreciate running at slower paces and letting my legs carry me however they feel like, rather than hammering out each run at tempo or race pace.  For a while I felt trapped and frustrated each time I ran because I just felt so terrible early on into my run, so one day I just decided to just go on a nice, easy, v v v slow run and suddenly felt much better. My legs weren’t tired, I was a lot happier during and after my run, and my mind was much clearer as well.

It turns out that I was doing my 8 mile long runs at 6:45-7:00 mile pace which is only a tad slower than my xc 5k race pace. It was also why I felt so tired early on and so crappy after my runs.  All in all, I learned that just because you slow down the pace doesn’t mean it’s going to be a bad run.  Sometimes your body needs a good ‘ol tempo to spice things up and sometimes you need a nice, easy, long run to shake out the sillies (as rachaeldee​ would say).  Learn to appreciate your body and your legs for all they do for you.  Getting your miles in is important to becoming a stronger runner, but it’s up to you to determine what quality those miles are.

No Pants Friday!

I realize I am breaking yesterday’s promise but instead of a graphic t-shirt, I’ve got on one of my favorite dresses. Originally, I was supposed to go to the Nats-O’s game tonight so I wanted to wear something in the Nationals’ colors (don’t worry, I have my hat too). Now, of course, we’re going tomorrow instead (thank God, because I’m running 12 miles before work tomorrow morning and staying out in Baltimore late was not going to jive with me).

After yesterday’s dead run of seven miles, today’s six started off much the same but actually improved over the course of the run! I’m not going to post the splits but I think I averaged 8:45-9 minute miles for just over six miles. After slogging through the first two miles, the last four felt easier than yesterday which made me feel like less of a failure. Not sure how 12 tomorrow morning is going to go though….

I touched on it yesterday but I really am somewhat proud that I’m surviving Hansons’ so far. When I tried a run streak a few years back I ended up hurting myself so I was really worried about how many days and miles I would be running. Previous plans have also had me peak at 40 miles per week whereas I’ve been hitting 35-41 mpw the past four weeks already.

I think I like it though. I mean, I don’t love how my calves constantly feel beaten up and sort of swollen. And the chafing. And I’m sure my skinny jeans won’t be welcoming me back in the fall. But generally, yeah. I’m sort of liking the tight routine of the plan. 

Other notes!

Getting more sleep last night was thwarted because I decided to start Orange is the New Black. I’m obviously hooked. But God do I wish I had slept instead.

I miss reading. Clearly, starting OITNB was a terrible idea because I really want to read more. I used to read constantly and now days and weeks can go by without me reading anything. I think it’s partly due to not finding anything that has reeled me in like books used to. 

I need to cut down on the sweets again. I made cookies and biscotti a couple of weeks ago and now it’s part of my daily ritual to eat those. 

Um, I totally spaced on bRUNch for this weekend. But I want to make it happen in July! Anybody have times/ideas?


That was the best run I have been on in months!!! The trail running is really paying off, I’m back in the 8 minute miles! I felt so strong and and fast it waa amazing.

I had my last doc appointment today and the tingling in my arm is just a problem with my ulnar nerve all the tests say I’m healthy so it has been a great day so far!!

I’m so happy that I can get back at it full force its time to get back in the 7s and get back to running 100 miles a month, I’m super excited!!

thats 322/1,000 miles for the year!!