{"id":426,"date":"2011-09-13T14:45:53","date_gmt":"2011-09-13T20:45:53","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=426"},"modified":"2011-09-13T14:45:53","modified_gmt":"2011-09-13T20:45:53","slug":"eight-minute-mile","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/eight-minute-mile\/","title":{"rendered":"Eight Minute Mile"},"content":{"rendered":"

I don’t run very often, but I’m trying to run more. No, I’m not trying to run more, but I am trying to run faster. It all started when I decided to get back to dropping a few pounds. One of the keys for me has always been walking and\/or jogging.<\/p>\n

They say the ideal way to burn fat is to keep your heart rate around 65% of max for 20+ minutes every day. If you go much higher than that, you won’t burn as much fat, but it’s still good for you.<\/p>\n

I found that walking about 4.0 mph on a treadmill keeps my heart rate close to that magic 65% number. I also found that it takes at least 10 minutes of walking at that speed before my heart rate climbs to that magical number, so I decided to run fast for a mile to crank my heart rate up, then walk at 4.0 mph for 20 minutes or so.<\/p>\n

I can’t just jog that first mile, I have to push myself. That’s just how I work. So that first mile has been getting a little faster each time I run it. I think if you look back through my runkeeper logs, I’ve been pretty close to a 9 minute mile in the real world (a world where I don’t get to slow to 4.0 mph after one mile). Knowing that, I figured I could push myself fairly easily to hit a single 9 minute mile.<\/p>\n

I set the treadmill for 8.5 mph and started running. I kept that pace for 4 full minutes, which put me well past the half way point of that first mile. I dropped it down to 6.0 mph for one minute, then cranked it back up a little bit for another few minutes.<\/p>\n

I crossed the 1.0 mile mark right around 7:50.<\/p>\n

I guess I overshot my goal a little. Now I wonder if I should keep pushing faster on that first mile, or if I should try to extend the running to a second mile. Maybe a little of both. We’ll have to see.<\/p>\n","protected":false},"excerpt":{"rendered":"

I don’t run very often, but I’m trying to run more. No, I’m not trying to run more, but I am trying to run faster. It all started when I decided to get back to dropping a few pounds. One … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,5],"tags":[],"class_list":["post-426","post","type-post","status-publish","format-standard","hentry","category-running","category-workouts"],"_links":{"self":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/comments?post=426"}],"version-history":[{"count":1,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/426\/revisions"}],"predecessor-version":[{"id":427,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/426\/revisions\/427"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}