Treadmill Speed Vs. Road Minutes Per Mile Chart

Since many of you are starting to run on the treadmill for the winter, I dug up a handy treadmill Speed Vs. Road Minutes Per Mile Chart.


Treadmill Mile Per Hour Setting - Equivalent Pace Per Mile
5 - 12 minute miles
5.2 - 11:32 minute miles
5.4 - 11:07 minute miles
5.6 - 10:43 minute miles
5.8 - 10:21 minute miles
6 - 10:00 minute miles
6.2 - 9:41 minute miles
6.4 - 9:23 minute miles
6.6 - 9:05 minute miles
6.8 - 8:49 minute miles
7.0 - 8:34 minute miles
7.2 - 8:20 minute miles
7.4 - 8:06 minute miles
7.6 - 7:54 minute miles
7.8 - 7:42 minute miles
8 - 7:30 minute miles
8.2 7:19 minute miles
8.4 - 7:09 minute miles
8.6 - 6:59 minute miles
8.8 - 6:49 minute miles
9 - 6:40 minute miles
9.2 - 6:31 minute miles
9.4 - 6:23 minute miles
9.6 - 6:15 minute miles
9.8 - 6:07 minute miles
10 - 6:00 minute miles

2.25 Miles

I ran about 2.25 miles at an 8:34 pace today. I faced 25-40 mile per hour wind gusts during my run and found it quite challenging. Again though, I feel like a runner again. I have a marketing plan to present to my board of directors on Wednesday and don't see any running Monday or Tuesday. I need the time off though, so I will hit it hard Weds, and Thrusday before I fly to get Jules on Friday!

1/2 Marathon to Prepare for a Future Marathon? I am thinking about it

So I have run a marathon, and am getting the itch to do another. I haven't fun a half-marathon, and i think it would be both cool to do one, as well as a good building block for preparing my mind and body for the thought of a more grueling marathon. As I have stated, I would love to run the Kentucky Derby Marathon...maybe even this year. I am considering using this half-marathon training plan. It includes 35 miles a week, and plenty of speed and fartlek workouts. That puts me on pace for a Feb 25th 1/2 Marathon. Interestingly, Sean, that puts me in the same weekend as the Hyannis half-marathon. Anyways

No Rest For this Runner - 4.08 Miles Tonight - Joined the Nike Plus 100+ Club

First of all, I feel like I can call myself a runner again. I miss the feeling of pride in being able to say that. Secondly, I joined the 100+ club on Nike Plus (Click here to see my certificate). I did that with my last chip/login too, but started over somewhere along the way. In 45 runs I logged 102.54 miles at an average pace of 8:24. Tonight's run on a treadmill was 4 mile temple run in 35 minutes. I ran around a 8:45 - 9 minute mile pace, and kicked it up to 7:40 for a couple of quarter mile intervals. My ipod is still under counting slightly. According to the treadmill I ran 4.2.



I believe I have earned a day of rest tomorrow, but I may possibly go for a short 2-3 mile easy run. I am experiencing some toe sorness.

6 Mile Run - Scott Roy put in a 6 Mile Run on a Beautiful Orlando Day

Put in a nice mile run today...Beautiful day...78 degreees, low humidity, sunny, light breeze. I put in 6.07 miles in 51:07 for about a 8:20 pace. I felt good, and really hope to get in a pacey 2 miler tomorrow. My stomach was bothering me for a while and after the run it was really bothering me. I don't think it was from my Crohn's Disease...felt more like dehydration. I ran to my inlaws house and they weren't home yet. Nothing like a 6 mile run, then no liquid at the end. But alas, another great thing about living in Orlando, Florida. I pulled 2 oranges off the orange tree in their yard, and promptly devoured them. Yum. I feel like I am making a little bit of progress towards my goal of competing in another marathon. Would love to do the Kentucky Derby marathon...but not without my brothers. We have some good Nike Plus ipod challenges going....glad to contribute to our 50 mile by Christmas goal.

5k Treadmill Run - (acutally 5.16 k) in 26:33 - Broke Treadmill Mile Record

I ran 5k on my treadmill. Sean always runs on a treadmill and I don't think it can begin to compare to pavement, but hey I will cut him some slack since he chooses to live in the cold ass city of Ashland, Ma. Sean Roy in Ashland, Ma. Whooda thunkit? But I digress. I broke my treadmill mile record today, putting in a 7:13 mile. I wonder what speed I would have had to run on the treadmill to get a 7 minute mile. Anywhow, after my 5k treadmill run....I am now thinking about running 6 miles tomorrow at an 8:39 pace. It's been a long time since I broke 5.5, so we will see. I must say that I really do live my Nike Plus iPod kit. That thing allows me to connect with runners worldwide, including my brothers.

Ran a Couple Miles and Calibrated my Nike Plus iPod

Sean posted about calibrating his ipod, and I decided to do so today. First I ran down Red Bug to the gym (1.71 miles). My time for the 1.71 was13:57 minues and an 8:08 pace. I guess I am running father than I am getting credit for, because next I went to the calibration stage. I ran .25 on the treadmill to calibrate my Nike Ipod Plus. I got credit for .20. I calibrated then ran .75 and got credit for .70, so I guess I need to keep trying it. I will upload my runs to nikeplus tomorrow from work. I am feeling really good on my runs...fast and light (even though i am not!) Time for my Humira shot...gotta love Running and Crohn's Disease.

I am really excited that Stever got his Nike Plus kit today for one of his 10 ipods. Sean and I look forward to him running "with" us. Luckily for them, they get to run together if they can find/make the time. It is so helpful to run with a partner. Again, people...I am looking for someone to run 8-9 minute miles and am looking for a new goal or challenge....If you are in the orlando area, and are looking for a running partner, gimme a shout. I am in Casselberry (off of Red Bug Lake Rd) and am looking to meet someone new that wants a running partner.

1.64 in 12:32 (7:37 pace)

I was shooting to break my 7:13 mile iPod record but failed. I plan to try again next Thursday. I am going to put in between a 3 and 5 mile run tomorrow somewhere here in the Orlando area. Sean told me that Stephen got the nike plus kit today and I am really excited to have both of my brothers virtually training with me. I miss them more than they realize.




http://nikeplus.nike.com/nikeplus/?l=runners,runs,749967775

Starting to Run More Consistently - 5.07 Miles Last Weekend in 41:38

I ran 5.07 in 41:38. 8:13/mile pace. I started off at home (Casselberry, Florida) and swerved an extra mile to my inlaws house in Winter Park. I felt pretty good...stopped about 5 times to stretch. I paused my iPod so they don't reflect on my pace (ahem..cheater). Felt good to be running. I am looking for a running partner in the Orlando area....Thinking about running a marathon at an 8:00 pace. My best case scenario running goal is to run the Kentucky Derby marathon on April 26th, but I am not committing to that quite yet.

My Top 10 Winter Running Tips - Winter is Coming - Run Smart!

I don't have to worry about winter running tips much in Florida, but Seany-boy these are for you. These are 10 winter running tips that I have collected over the years regarding running and marathon training in the winter.
1. Dress in layers. Use light weight wicking fibers as the layer closest to your body. (Dry-fit or under armour).Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete's foot. (Definitely check out WICKERS.COM).

2. Know what color to wear - Your choice of clothing color can make a big difference in how well others, like drivers, can see you. If it is dark, wear light colors and reflective gear. Wear bright colors when it's snowy. If it is dark and snowy, well, perhaps you should just find a new time to run. If you must run when it is dark and snowy, where bright colors with reflective gear. Those orange reflective vests are great for this purpose. Be careful running in low light conditions both because of road traffic, uneven pavement and also be aware of increased balance problems.
3. WEAR A HAT - Remember that your head may be responsible for about 40% of heat loss. Keep your head covered and wear gloves.
4. Still need Sun Block and Shades - Apply skin protection using sun block and moisturizers as appropriate. UV exposure is not good in the winter as well as summer. Snow is highly reflective, and the glare that bounces off of it can lead to snow blindness. Sunglasses fix this problem in an instant. Opt for ones with polarized lenses.
5. You still Need Hydration - This is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water which causes dehydration. If you become dehydrated, your body has trouble regulating your temperature, your immune system is lowered, and you can even faint, among other things.
6. Warm up better - Warm up slowly and gently before your runs and especially before doing speed work.
7. Dry Off Quickly - If you finish your runs at home, that's great. Change into dry clothes as soon as you get in from your run. On the other hand, if you're going to finish your run anywhere that you don't have the luxury of changing, be sure to bring a couple of pairs of dry socks (at the least) to change into until you can get back home.8. Don't run on ice. Beware of Black Ice on the pavement.
9. Loosen Up! (your shoes) - Don't wear tight shoes, because they increase the risk of frostbite and can contribute to the development of neuromas, or benign growths of nerves between the toes, which need to be treated by a doctor.
10. Slow Down Charlie! - Don't do speedwork in bone chilling cold. You are risking injury. Most wise runners use this season for maintenance runs.

3.4 miles tonight - 25 minutes - 8 minutes pace

I should be depressed that scantly over a year ago I was running 20 miles at a clip. After yesterday's 2 miler, I manned up and ran 3.4 tonight. Just a simple out and back down Red Bug to 436. Because of the way the walls are set up bordering the neighborhoods I somehow ran into the win both directions. But the weather was a perfect 75 degrees at dusk. I was running a 7:30 pace at the beginning but slowed down towards the end. It felt so good to be running and if I can get a good run Thanksgiving in Tampa I will feel like a runner again.

I Swear I am a Runner! Did 2.25 in 17 tonight

All three of my soccer seasons are over. Sunday league is over for a month....My focus is to get in shape to join one of the two premier teams that want me. Surely I would be the oldest plyer on either team..... Indoor Center closed down (5 points in longwood) but I got to be part of the last night. We lost in co-ed too. I will start playing on a Weds team...maybe tomorrow. But at least I ran tonight. If I don't play soccer tomorrrow night, I am in for a 3 miler. Stay tuned. Visiting the Crohn's Doctor (Dr. Shafran in Winter Park) tomorrow.

Scott Roy Ran at 7am This Morning - 50 Degrees

Well, I ran this morning. Soccer has been going well but I feel the need to get back into running. My goal is to hit 8 miles by Jan 1. I was freezing and only ran 1.5 miles up and back on Red Bug this am but at least I am back on the road.

Soccer Game - Big Win for Alemannia Aixpress - Just Missed a Hattrick!

We won 5-3 today. I played pretty well in my second game back...netting two goals. The first goal was a breakaway that I nutmegged the keeper on 10 minutes into the game to give us a 1-0 lead. 10 minutes into the second half I had another breakway and chipped the keeper from the corner of the 18 (he was way out of position). I dropped back to sweeper and made one run that nearly resulted in my third time finding the back of the ole onion bag. I had a nice give and go with Dan, and again had the keeper out of position but after running 60 yards full out I stopped and shot from 18. I grazed the post upper 90....I probably could have dribbled around the keeper for the tally. I am getting kind of old so I won't have too many more chances like that for a hattrick. Oh well, live and learn!

Scott Roy Didn't Run Last night

ugh

I'm Ready to Run

The neck is better. I am finally ready to run after a long layoff. The plan is to start slow. Maybe 2 easy miles tonight? Anyone care to wager (riight, like anyone cares either way) if I actually do it?

Neck Injury Update

So just a quick update, I may be back and blogging about running again. Waiting for MRI results, but my neck feels a bit better. I was able to play co-ed soccer at Red Bug last night, which means I should be able to get back to jogging. I had our 3 best chances on goal, including one that hit the post from 45 yards. Of course, with the Roy luck, it didn't bounce in. Anyways, one thing has gotten me better...ok two.....REST and Prayer. Now I am back to feeling closer to normal (which means my Crohn's disease is bothering me again). So stay tuned for more stories of Crohn's Disease and Marathon running.

Neck Still Injured - But check out this sick Soccer Juggling Video

Still experienceing INTENSE pain in my left arm, shoulder, and neck. I am so fuc&ing frustrated it is insane. I am miserable. No soccer, no running, no goofing off. I can't do anything. I can barely work. Impossible to sleep. I wish this upon no one, and it makes the pain of my Crohn's disease complete childs play. Anyways, I could spend hours bitching about this. The most frustrating part is I have no clue when it will get better. I have been referred to a sports medicine doctor in downtown Orlando and am to schedule an MRI today. The x-rays shows some spinal compression and massive swelling coupled with vertical tears. Fuuuuuuuuuuuck.

Anyways here is an crazy soccer juggling video. I would be lucky to have this much skill in my left toe.

Neck and Shoulder Injury Update

Awful. Missed soccer Sunday. Missed a game tonight as well. I will also be missing soccer on Tuesday indoor and co-ed on Wednesday. Hoping to get back this coming Sunday. I put in 8 miles on the excercise bike on Saturday and put in 8.5 miles today. It hurts to walk, sit, type, etc...I don't think the bike is hurting it any worse and it is giving me some sort of workout.

Out with a neck injury

Missed a game today, missing one tomorrow, as well as Tuesday and Wednesday. I got a cortisone and steroid shot in my neck after re-injuring it while playing soccer last Wednesday night. I am in tremendous pain and dying to get out on the field.

VICTORY at Five Points Indoor Soccer

The Ducks Win, the Ducccckkkssss Wiiinnnnn! Thank god, the Ducks have gotten off the losing streak that has stretched into the double digits and two seasons. With a 14-10 win, the Ducks have begun a new streak. Without a doubt, we enter the playoffs as a the most dangerous low seed in histoy. Along these lines, my good friend David and his wife Stacey Dee are opening and indoor soccer arena just south of Orlando. We are all super stoked and can't wait. This will be full-field, REAL indoor soccer.

Crohn's Disease - ING Miami Half Marathon Updae

Although the CCFA website invited me to sign up and implied there would be a Central Florida group there doesn't seem to be. I was excited to sign up for this half-marathon, and asked for more info over a week ago. Today I got an email informing me of meetings in Boca and Miami...nothing in Central Florida. In fact, no one ever got back to me. Anyways, unless someone local wants to train and contacts me in the next couple of days....I think I am out.

Soccer Bonanza

Had a great game defensively and hustle wise, but only scored one goal Tuesday in Indoor (Longwood Indoor Sports - 5 Points Soccer). Took Wednesday c0-ed off due to a knee injury. Played tonight in the Christian League at Red Bug. Scored two quick goals then dropped to sweeper. I think we won 7-5. Outdoor Men's League Game Sunday vs. FC Rogue.

15 mile bike ride

Took a bike ride from Casselberry to Winter Park and back. 95 degrees but it was cool on the bike. Much easier than running but i don't think it doing much for me cardio or weight loss wise. I also hit the gym this am and lifted ran just a half mile because my knee hurt, and did 20 minutes on the cross-trainer thingy.

2.2 in 96 degree heat

my first run in quite a while. Crohn's was feeling OK so I put in a toasty warm run in the heat (96 degrees) at an 8 minute pace (after I mowed and washed 2 cars). I may run to cuch tomorrow morning. Felt good.

2 out of 3 (sort of)

Ok, so I was at the gym lifting when Joey called to see if I could be at Red Bug in 4 minutes. 4 minutes later I laced up my soccer boots and was playing 40 straight minutes in 94 degree heat. Great workout. We got spanked but I ran my ass off and played reasonably well.

Soccer the Past Two Nights - I Swear I am Going to Run AND Bike Tomorrow.

Lost 3-2 in co-ed last night at Red Bug. Tied 6-6 indoors (Longwood Sports Center) tonight. Our big goal scorer (David Slocum da man) was missing so I filled in the slack with 4 goals. Nice, but I should have had 8. Tomorrow I plan to bike 12 miles, then run just 1 mile. I am also going to the gym. Ok, 2 out of 3. Not sure which...but I commit to doing 2 of those 3 activities. Stay tuned for which ones. The Crohn's was KILLING me the last 2 days. Makes it tough to run, but soccer is a good outlet for me.

First Ever Serious Road Bike Ride Followed By a Run..Sprint Triathalon Anyone?

Yeah, so at dinner last night some friends are talking about sprint triathalons. One of my friends even completed the bike portion on a beach cruiser. Well, I think I may go for it. So this morning I biked 10.8 miles. I hadn't biked this far on a road bike ever so running was not in the cards. Just to see what it felt like on tired legs, I did run 1/2 mile. I think I can do this...it just was tough because of some Crohn's related issues (I will leave it at that) I have been having today. Anyway, Sean...I know you are thinking about it, and would without a doubt demolish whatever time I can pull off..keep me posted as to whether or not you are going to do a sprint-triathalon. If you are in the Orlando area and looking to train for a sprint-triathalon (there are upcoming ones in Orlando on Sept 15 and October 7th) let me know.

Oh, and if I feel ok, I am going to get in a 2 mile run tonight then another 10 mile plus bike ride tomorrow.

-Scott

Thinking about the ING Miami Half Marathon

So, I am thinking of joining Team Challenge for the ING Miami Half Marathon. Team Challenge is the Crohn’s & Colitis Foundation's new endurance training program. This new fundraising program trains you to run or walk a half marathon while helping the Foundation raise funds to find a cure for ulcerative colitis and Crohn’s disease. Their second event is the ING Miami Half Marathon taking place on January 27, 2008. I am really excited about this and if anyone with Crohn's in The Orlando area is interested in joining me in training, let me know here.

I have been playing so much soccer, but my plan is to ramp up training this Tuesday (yes right before a soccer game). I am thinking I will follow a standard half-marathon training plan as the structure was a tremendous help while training for Philadelphia Marathon in 2005.

More Soccer Less Running

Played at Red Bug on Friday night..awesome full sided, full field 120 minute run with Zoo and Serby. Woke up at 8:45 am Sunday for a 9:00 game. Flew over to Central Winds and by 9:06, sleepy seeds still in my eyes, I scored an unreal goal. Half-volley, upper 90 top shelf...wrapped the net around the top of the goal post. SICK. Bekham has nothing on me! Followed it up by going to the FC Rogue barbeque for old times sake. Good to see those fellas. 8:30 co-ed tonight at Red Bug and 8:30 indoor tomorrow night at Longwood Indoor Sports Complex.

Dealing with Neck Pain

So I am dealing with a pinched nerve and strained neck from a collision and subsequent header on the soccer field. I played about 10 minutes in my co-ed game but it was intense pain with every step as I ran. I have an indoor game tonight...I am feeling better but it is far more competitive...we will see how it goes. I want to be able to run again, but am thinking it will be a good week or two before I can even do it..and two-three until the pain subsides.

Soccer Injury, Slow running this week, Props to Sean's 10k

I played a 120 minute long soccer match Friday on a typical August, steamy night in Florida. I came out drained, but with a sore neck (not exactly sure how). After a day at the beach Saturday (LOADED with physical activity..soccer, running, drinking, etc), I played a full match again on Sunday. In the first half I went up to win a header and my neck got rocked back. I can barely move my upper body and am in excruciating pain. I am supposed to have a co-ed game tonight, and an indoor game Tuesday. I am not sure whether I will play in either OR run. Congratulations to Sean for another great finish in the Shelburne Falls (Mass) Bridge of Flowers 10k. Awesome work bro. You definitely inspire me.

Friday Night Soccer

This weekend will be loaded with soccer. I played 120 minutes with a 5 minute break with some Christian organization tonight. 11 v 11 refereed scrimmage. I just showed up to play with the Spanish players on the side field and ended up on center court....Had two nice goals, and my friend Holly from my Co-ed team (Orlando Sport and Social Club) was there. I have a CFSL (Central Florida Soccer League). Hitting Daytona Beach for some beach soccer tomorrow, then have an over 30 premiere game on Sunday, Co-ed Monday, Indoor Tuesday, and likely more co-ed Thursday...which takes me back to Friday for Christian League. So, if all goes well and work and family permit..I will get in 6 good days of soccer this week. Orlando's David Beckham is gonna get it done!

Off Running Topic, But on Over 30 topic!

"Oh man, I am the oldest guy out here..." That seems to be the first thought in my head before almost every soccer game I play these days. Thank god for my over 30's Premier Team (likely playing with Allemania Aixpress this Season), because whether it is a pick up game, Indoor at Longwood Sports Complex, or sometimes with the Orlando Sport and Social Club (thankfully there are some other fossils out there), I am the eldest of the bunch.

Had the same feeling Tuesday night...until I buried 4 goals, and realized wisdom and hustle usually beats out youthful cockiness and skill!

Wow, a running first, and not a good one

So the aforementioned Moss Park 10k was at 7 am...about an hour from my house. I set my alarm and get in bed way to late..about 1 am. I woke up at 7:15 am only to realize my alarm button was halfway between set and on. Shit!

10K Tomorrow

Tomorrow I will set a PR. I am running in the Moss Park Forest Run 10k. Only my 4th ever real race...my first 10k, and my first trail race (second trail run). Should be intersting. I am out of shape, generally feeling not so good about my physical condition, yet desirous to lose a couple pounds and get my shit together. So, stay tuned for the gory details.

19 hard minutes

hard run with Zoo for 19 minutes..left my iPod chip at work.

haha, another "Back at it" Email

So, I am realize I am writing to myself, and occasionally my brother Sean, but hey its a good way to document my progress or lack of it. Since I last blogged here, I have put in the following runs:
May 20th - 2.3 miles, 18:30, 8:01 pace

May 21st - 1.75, miles, 13:42, 7:49 pace

June 08th, 1.73 miles, 14:28, 8:18 pace

June 15th, 2.45 miles, 19:44. 8:01 pace

June 20th, 1.26 miles, 12:02, 9:30 pace (this was a special run because I ran with my daughter Erin..pretty impressive!)

June 30th, 4.22 miles, 36:09, 8:33 pace (on the beach)

July 01st - 4.04 miles, 36:00, 8:54 pace (on the beach)

July 03rd - 5.43 miles, 44:54, 8:16 pace

Pacey 2 miles

Suprisingly I wasn't very sore after yesterday's 5 miler and set out on a pretty quick 2 mile run. You can see some good size dips in there towards the end where I walked for 50 yards or so. We'll see. Tonight's tentative plan is to run to the gym, lift, and run home.

5.27 Miles in 45:13

I decided this weekend that I was going to start upping the distance. 64 degrees and a very steady downpour was not going to stop me. I put in my longest run since my comeback in pretty dismal conditions. I am not going to fully commit too it yet...but yeah, I am seriously considering picking a marathon for late summer, early fall. Sean, let me know how you feeling, because I need your support to make this happen....Step up anyone?

2 more runs without my Nike Chip..found it though

Two nice runs to report. 33 minutes Thursday, and then a 4 miler (38 minutes) on Friday in Tampa. Felt great on both runs. My stomach (Crohn's) is a MESS right now, but I am hoping to log at least 4 miles this evening. Possibly 5.

1.55 and 3.68

loggin a 1.55 miler kind of late here:

Yesterday I set off for a 20 minute or so run and ended up putting in 3.68 in 30:03. I felt really good, and am excited to push for 40 minutes tonight. We'll see...I am feeling motivated to get back into running.

Faster

Ran a faster 2 miles on Saturday...ran to the gym at just below 7 minute pace. I was at 6:51 - 6:59 pace the entire run, however in trying to turn the itunes run off, i stood still for 20 seconds or so which put my time per mile at 7:21..pissed me off! Anyways...thinking about slowing it down and doing 4 miles today..

Starting Back up

Had a nice quick 2 miles. I must admit it left my calves a bit sore, but I am ready to get back into running. Perhaps another marathon. Not sure if I can keep up with Steve's pace on training runs though!

Return of the Mack

I have been dealing with some health issues (Crohn's Disease) and had to take about a month off. I got out for a one miler wednesday to see how I would react with all of the meds in my system (lots and lots of them). Not too bad. Got in a nice 2 miles today. Both at about 8 minute pace. I am sore but happy to be back on the "road to recovery"! Good therapy, hopefully my body cooperates!