Monday, July 18, 2011
This morning we hit the track so we could do our Magic Miles. For those of you who are not doing a Jeff Galloway training, the Magic Mile is a one mile time trial. You run about as hard as you can go for one mile (with or without walk breaks as you see fit) and there is not puking allowed.
The track was really crowded today, so I'm glad I had my GPS's going (HRM and Runkeeper). I had to keep going around people while doing mine so I ended up doing 1.1 miles instead of just 1. It took me 10:56 for 1.1 miles but my one mile time was a pretty respectable 9:56. Not too bad. I even took walk breaks. I may have been able to go a little faster if it hadn't been so crowded but at least I've got something to start with.
We had warmed up with a lap around the track and then took another lap after the mile. We did the remaining 3 miles that were on the schedule for today and finished with another lap around the track. We did change directions halfway through so we would always be going counter clockwise. The change meant we had to run along the outer edge so we did go farther than we should have. All told, we did 5.1 miles today.
Based on the 9:56 magic mile, I could then determine what the long run time and run/walk ratios should be. I had been using an 11:30 mile as a guess before. To get the pace for the long runs you take the magic mile time and multiply it by 1.2 (which is the slow down for a half marathon length run from the magic mile) and then add 2 minutes. We'll be doing some 14 minute miles for our next long run using a 30 second run/30 second walk ratio (from his website).
We tried to go for sushi for lunch but none of the places were open for lunch today. We had Chinese instead. Sorry, I forgot to get pictures.
For dinner, we met up with my in-laws for Mediterranean. I had falafel again. Yes, a creature of habit.
It was a very nice weekend. Even better knowing I'm off next week.
Have a great night.