Running speed and pace chart - conversion

Looking for a Caifornia Marathon to run in March?

Helps in converting from treadmill's miles per hour to the outside world of pace (minutes per mile).

Running pace chart was created in excel using formulas.  I made this for myself because I became very accustomed to using mph from my treadmill as a gauge of my speed, and thus pace.  But when I stated talking with other runners, mph didn't mean as much to them as min/mile.  This chart was also useful for me to determine if I could make cut-off times for marathons such as the Surgical Artistry Modesto Marathon.  And also to see how incredibly fast one has to run in order to qualify for the Boston Marathon race.  You could also use this chart in conjunction with various Garmin GPS watches (or any other GPS watch or system, such as Runkeeper on the iphone or on Android) to help gauge your training and racing.

Any problems with this chart, please email staff [at] surgerytoday.com

Disclaimer:  I made the calculations myself, and haven't verified it with others.  Use at your own risk.  And feel free to copy.

Other links of interest related to this Running chart:

• Boston Marathon, Qualifying times required for the Boston Marathon
• Surgical Artistry Modesto Marathon
• Fresno Marathon - Eye Q Twin cities
• Sacramento Marathon - CIM
• Plastic Surgery Modesto - we carry CEP and Sigvaris compression running and recovery socks.  Yes we have CEP socks in Modesto, CA.
• Garmin Forerunner 110 freezing (lock-up) problem - I'm not referring to temperature.

Articles about fitness

• Triggering fat loss - from MSN - I found this article while trying to help come up with an easier explanation for:  Why do lower heart rate zones burn more fat?  Excerpts from the article:
  • 60-90 minutes of cardio on most days of the week to lose weight
  • Your body nearly always burns a mix of both fat calories and carb calories. So normally, for every calorie burned, the fuels are around a 50/50 split of both fat and carbs. 
  • Carbs provide a faster energy source. So whenever you need to do something fast or produce force, carbs are the better fuel. Fats are favored during long, low-intensity activities.
  • you alternate between aerobic (more fat-burning) and anaerobic (more carb-burning) metabolism.
  • doing cardio for only 15 minutes makes no sense unless you are short on time
  • theoretically, it takes burning around 3,500 calories to lose one pound of fat.
  • The Institute of Medicine and the USDA’s Dietary Guidelines recommend that a person do 60 to 90 minutes a day of accumulated moderate-intensity physical activity at least five days per week.
  • The average person won’t lose muscle from doing cardio and won’t burn more fat by building more muscle, mostly because one has to eat more than usual (not diet) and lift seriously heavy weights to build more muscle. And even then that person probably won’t build enough muscle to make a difference.
  • the physiologists found no evidence that increasing muscle mass enhanced weight loss, especially when combined with dieting.
• Running vs. Walking the same distance - not the same number of calories burned.  - in fact, according to this Runner's world article written in 2004 by Amby Burfoot, he says that only fast walking burns as much calories as running at the same speed (ie. 5 miles per hour).  In one of their studies, running vs walking the same distance burns twice as many calories (running burns twice as many calories).  Take home formulas:

  • 	Your Total Calorie Burn/Mile	Your Net Calorie Burn/Mile
    Running	.75 x your weight (in lbs.)	.63 x your weight
    Walking	.53 x your weight	.30 x your weight
    Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.

  • The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise.
• http://www.bmi-calculator.net/bmr-calculator/ - basal metabolic rate calculator based on the Harris Benedict Equation.  Enter your height, weight, age, and gender and press "calculate!"  You can use this to estimate your Daily Calorie Needs (24 hours).

   

   

   

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