Tuesday, 15 November 2011

1st Magic Mile Run Complete


Week 4 concluded last Thursday with the completion of my 1st Magic Mile run.  This involved a slow one mile warm up followed by a further mile running as hard knowing after the mile that I couldn't have run more than a football field at the same pace, then a slow jog to complete the mileage required for that day.  The intention for subsequent Magic Mile runs is that I will aim to run faster than in the previous one.

Then once I've completed 4 of the Magic Mile runs I can start to better predict my race performance.  To do this I eliminate the slowest run, average the other 3 and then use Jeff Galloway’s web based race prediction calculator (here).  For example, using the time for this Magic Run (8:14 min/mile) would give me the following predictions:



Distance
Pace (min/mile)
Predicted Race Time
Current Personal Best
5km pace
08:47
27:14
27:30
10km Pace
09:28
58:42
01:02:30
½ Marathon Training Pace
11:42
2:33:19
-
½ Marathon Pace
9:53
2:09:26
02:25:15
Marathon Training Pace
12:42
5:32:50
-
Marathon Pace
10:42
4:40:62
-


Incidentally, my fastest 1 mile time recorded to date is 7:45 min/mile so it will be interesting to see if I can get closer to that in future Magic Miles, I was slightly injured (pulled chest muscle) when I completed this Magic Mile although it didn’t really affect my run, so it will be interesting to see how close I can get to this record in subsequent Magic Mile runs over the next few months.

So, for the distances I’ve already completed, apart from the Half Marathon pace/times they are not far off, so it will be interesting over the course of the Run-Walk-Run Marathon Schedule as to how close I get to all these times.  It certainly would be nice to achieve all those times especially for the 10k and Half Marathon distances.

However, I doubt I could better those times for 5K/10K much as the Magic Mile has reaffirmed my opinion that I just don’t like running fast.  When running the 1st Magic Mile, my breathing was all over the place, more difficult to control, my chest felt tight, my asthma flared up so I was glad when it was over as I could settle back into my 'normal' pace for the remainder of the run.

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