#1 – 50 runs in 100 days spring edition
#34 – 100 Days Of Miles Challenge

Tonite it was time to bike to the gym again, since I started a new challenge yesterday, 50 runs in 100 days spring edition I decided I would warm up on the treadmill. The plan first was to run 3.11 miles (5K) in a comfortable pace of 6 min/k (10) because I do not want to irritate my right gluteus too much now when I am doing so much better after I started foam roll.

But it felt good to run on the treamill, except that it made a lot of noise. We have two treadmill brands at the gym. I prefer the other one, does not stop in the middle of everything when you do intervals. The water bottle fits much better on the other treadmill. I know that they make noise but I didn’t hear it til now

When I started to run I decided I would run 2.48  miles (4K) in a comfortable pace but then the glutues did not bother me so I thought I would mini intervals. So after 2K I increased the pace to 5.42 min/k (10.5), at 2.5K I increased the pace to 5.27 min/k (11), at 3K I increased the pace to 5.13 min/k and then at 3.5K I increased the pace to 5 min/k (12). After 4K I gradually reduced the pace til I was walking. I am so glad that I am not afraid now to run faster and faster under 6 min/k. There was no security string at this treadmill but since it was so short I thought that I would be alright and I was.

Distance 2.82 miles (4.54K), time: 25.45.2 min,
average pace: 5.40 min/k max pace: 4.30 min/k,
VO2 max: 28 ml/kg/min