Not Quite Reaching My Goal

I did pretty well this week with my fitness goals.  My main focus was to run 7 miles and I accomplished that.  I also wanted to run 3 days this week, but with jury duty and my work schedule, I was only able to run yesterday and today.  2 days is good, but I really want to get up to 3 days this upcoming week.

Saturday

My Saturday run turned into a bit of a pace setting run.  I’m working with the Galloway Run-Walk method and I ran what he calls a Miracle Mile.  It’s a mile run that you base your future pace off.  I’m not 100% certain I did things right and I’m not certain everything that the Miracle Mile helps with, but I ran a mile in the middle of my 3.5 mile run yesterday that I am calling my a Miracle Mile.  I went a little below a 10 minute/mile pace and I’m pretty happy about that.  Starting from scratch and going at a 10 minute/mile pace is not fast -and I didn’t want or expect to be fast, but it is pretty decent for me.

Sunday

Based on this 10 minute/mile Miracle Mile, I’m gonna be targeting somewhere around 12-15 minutes per mile for my runs.  The wide range is because I’m not really targeting any particular distance for a race right now.  The Miracle Mile of 10 minutes would indicate a 5k target of 10:33 per mile and a training pace of 12:33.  For marathon distance, the 10 minute Miracle Mile points to a 13 minute per mile race target and a training pace of 15 minutes per mile.

As you can see from my actual run time, I only dropped down to an 11:49 pace which is fast for a 12-15 minute target.  This is something I need to work on since I want to be in my training zone rather than over training and pushing too hard.  My primary goal beyond getting fit is to not get injured so I really want to take things slow.