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.