3.81 KM + 6.16 KM Treadmill Runs

This week is the first week that I’ve had access to a gym in a long time. I hadn’t used a treadmill in a very long time as well, and it was a welcome change from running on the streets. Although I still prefer going outside for runs, having access to a full-on spa makes a very big difference in terms of recovery.

After my runs this week, I took between 30 minutes to 1 hour relaxing in the spa area, which included a big Jacuzzi, an ice bath, power showers, steam bath, and sauna. Like any mid to high-range place, you don’t have to worry about towels and bathing supplies.

My first run in four months was 2 weeks ago at a coworker’s gym. My second run was this week. I ran 3.81 km in 31.59. My pace was 8:23min/km, which was due to a couple of walking breaks. My recovery was pretty quick because I was ready to run the next day.

Instead, I went on a longer run on Friday night. I ran 6.16km in 47 minutes. The pace was quicker, at 7:37 min/km, and I had only one break towards 10 minutes left in the run because I had done a sprint.

Treadmill runs are a great tool to getting back into your previous running shape. You can push yourself more, and manage your breaks more effectively. I plan on doing at least 2 to 3 treadmill runs per week combined with another 1-2 runs on pavement. Whilst running, I keep my speed above 8km/h, going up to 12km/h for sprints (at least 2 per session). My goal is to hit my 5min/km speed that I had attained previously on my training runs.

* * * * *


weekly km count: 9.97
monthly km count: 9.97
yearly km count: 35.28

Author: range

I'm mathematician/IT strategist/blogger from Canada living in Taipei.

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