Magic Mile in 8:10

I got to the school a little early before my 11 mile long run this morning to time my magic mile. It was brutal! I was trying to get under 8 minutes, but a 15 second improvement is great, specially since it was really humid this morning and I only had time for a 1/2 mile warm up.

I set my watch to beep at me if I went slower than 8:15 and it was beeping the whole time. I think I can get under 8 under better conditions and with a better warm up, but I'm thrilled with this time. I have to admit, I was petrified of running a magic mile this morning because if it was slower than my previous one of 8:25 it would shake my confidence for my upcoming 5K, but this was just what I needed to help get me pumped. 

This MM predicts a 27 min 5K on an all out effort under perfect race conditions, so sub-30 should be no problem. It will probably be warm, and crowded, but I'm going to give it my all and see where the chips fall. I'm excited!

Previous Magic Miles:

• 3.31.2012 - 8:10 (-0:15)
• 5.16.2011 - 8:25 (-0:39)
• 5.10.2010 - 9:04 (-0:11)
• 9.13.2009 - 9:15 (-1:02)
• 9.26.2008 - 10:17

New Race Predictions:

Per the Galloway predictor formula; assumes proper training and optimal race conditions (60º or cooler, no crowds, hills, etc)

• 5K Race Pace - 8:43 - 27:01
• 10K Race Pace - 9:23 - 58:13
• Half Marathon Race Pace - 9:48 - 2:08:22
• Marathon Race Pace - 10:37 - 4:38:09

Magic Mile in 8:25!

I didn't want to run when I got home, but Jason's enthusiasm rubbed off and made me feel guilty, so I got changed and headed out. The weather was fantastic, almost cold with the breeze, so I ran to the track to attempt another magic mile.

After a mile warm up, I went for it and was shocked when every lap was under 2:10 = 02:06 - 02:08 - 02:09 - 02:02. I paced myself perfectly, and still had enough for a little extra kick during the last lap. It was really windy, so the last half of each lap was a struggle but I didn't give up and I'm so thrilled with the results! This is over 30 seconds faster than my last attempt a month ago. I knew I was holding myself back, but I didn't know how much.

It's amazing to see how I've improved over the years, and I know I still have more in me.

• 5.16.2011 - 8:25 (-0:33)
• 4.16.2011 - 8:58 (-0:06)
• 5.10.2010 - 9:04 (-0:11)
• 9.13.2009 - 9:15 (-1:02)
• 9.26.2008 - 10:17

Per the Galloway predictor formula, I'm capable of so much more with the proper training and optimal race  conditions:

• 5K Race Pace = 8:58 min/mile (27:48) 
• 10K Race Pace = 9:41 min/mile (1:00:01) 
• Half Marathon Race Pace = 10:06 min/mile (2:12:19) 
• Half Marathon Training Pace = 11:57 min/mile (2:36:26) 
• Marathon Race Pace = 10:57 min/mile (4:46:40) 
• Marathon Training Pace = 12:57 min/mile (5:39:04)

I can't wait to see how this year turns out as I push myself to my true potential! :)

Magic Mile in 8:58

I started the morning with a great workout, and spent the rest of the day recovering from it :) I woke up and realized I forgot to wear my night splint and my foot was a bit achy. I got up and got ready anyway and headed to the track early to warm up well before attempting a timed mile. I ran an easy mile, then walked a bit trying to decide if I should go for it. I finally started and almost gave up during the first lap because I wasn't feeling it. I told myself to suck it up and get it done, and I finished in 8:58. That's 6 seconds faster than last June. I know I held back a bit at the beginning, so I can probably run it a little faster, but progress is progress and I'm happy to finally have run it in under 9 minutes.

After the magic mile, we ran 2 mile repeats using 3/1 intervals with a 3 min rest between each repeat: Mile 1 in 10:51 - Mile 2 in 10:36. I finished the workout with a 1 mile cool down around the track for a total of 5 miles. Although the air was cool, the humidity was absurd and I was absolutely drenched when I was done. It felt great though and gave me a bit more confident about a 5K PR next weekend. After I got home, showered, and ate, I took a long nap then we ran some errands. I've spent the rest of the day being lazy on the couch lol

Based on my 8:58 mile, this is what the Galloway predictor formula says I should be able to run under optimal conditions:

• 5K Race Pace - 9:31 min/mile (29:30)
• 10K Race Pace - 10:19 min/mile (1:03:56)
• Half Marathon Race Pace - 10:46 min/mile (2:20:57)
• Half Marathon Training Pace - 12:39 min/mile (2:45:48)
• Marathon Race Pace - 11:39 min/mile (5:05:24)
• Marathon Training Pace - 13:39 min/mile (5:57:48)

Let's hope we have optimal conditions next Saturday :)

Magic Mile in 9:04!

This started out as a Three for Thursday post but it got too long so I'm making it three different posts.

Galloway marathon training started on Saturday with our magic mile timed trial. I was still unsure if the foot was healed, so I didn't give it my all for fear of making it worse and jeopardizing my chances to race the triathlon this weekend. I almost didn't even go, but since I was awake I figured I'd go walk and socialize. Once I got there, I did a warm up and then decided to go for it. But I held back a lot and ran the mile in 9:45 -- I didn't feel any pain, but I'm sure the insane humidity didn't help. I was disappointed, but knew I had done the right thing by listening to my body and not rushing into it. 

I ran the following day as part of a brick workout, and again on Tuesday, without any pain. The foot is all better now. Yay! So I tried the magic mile again this morning during our first track workout, and I ran it in 9:04! I was hoping for something under 9 minutes, but this is still faster than last September so I'll take it. I'm sure it will be under 9 by the end of the year. However, this MM time means that my sub-30 5k goal is well within my reach. Here's what the formula says my pace/times should be for the various distances.

• 5K = 9:37 min/mile (29:49)
• 10K = 10:26 min/mile (1:04:39)
• Half Marathon = 10:53 min/mile (2:22:32)
• Marathon = 11:47 min/mile (5:08:49)
• Training = 13:47 min/mile (6:01:13)

Magic Mile in 9:15

I ran a 1 mile timed trial at the track last Tuesday in 9 minutes and 15 seconds! That's insane and over 1 minute faster than last year. This means that a sub-30 5K is closer than I thought, and I'm going to do my best to make that happen by the end of the year. I'm adding speed work to my running this year, so I hope to run my next half marathon a little faster. I'd by so happy with a sub-2:30 half marathon.

Below are my target race paces according to Jeff Galloway's predictor calculator based on my 1 mile time:

• 5K = 9:48 min/mile (30:23)
• 10K = 10:38 min/mile (1:05:57)
• Half Marathon = 11:06 min/mile (2:25:25)
• Marathon = 12:02 min/mile (5:15:03)

1 mile time trial = 10:17

I ran a 1 mile time trial yesterday in 10:17 without walk breaks. Rock on! If I had known I was that close I probably could have pushed it to 10, but I am still super proud of my efforts. This is really fast for me and I've sure come a long way since April.

This means I have it in me to run a 5K well faster than I have been, but I always seem to hold back. I run faster than in training, but I know not as fast I could. According to the Galloway race prediction formula, I should be able to finish in less than 34 minutes (just faster than an 11:00 pace), but that seem awful fast. You also have to adjust for heat and humidity by 30 sec a mile for every 5 degree temperature increase above 60F, so realistically it might be closer to 35 or 36, but either would be a huge PR for me. It should be cooler tomorrow morning than it was yesterday afternoon when I did the trial, so we'll see.

I am hoping this beautiful weather continues tomorrow morning and I can push myself to a new PR at the Miracle Miles 5k. I'm going to give it my best shot and see what I can really do. I'll use walk breaks because they'll help me sustain the pace for the 3 miles, but I'll really push it during the run segments, especially the last mile. Wish me luck!