I did my second Magic Mile of the Raleigh Galloway season this morning. I decided to head for the American Tobacco Trail, but got there later than I'd planned. The temperature outside was warming up already, but I decided to go ahead and get it done.
Walked 0.52 mi in 12:01 min to warm up
Ran 1 mile in 17:44
Walked 0.63 in 14:10 min to cool down
My first Magic Mile on 5/14/11 was 18:00, so there's some improvement. Not a lot, but some. According to my current MM time, my training pace should be a good bit slower than the pace group I'm running with--or better yet, running behind, but not THAT far behind, and I'm closing the gap. I do feel like my Magic Miles have been a good, hard effort. My knees, in fact, are talking to me this evening, so I'll be taking an Epsom Salt bath after I finish this post!
Jeff Galloway recommends running Magic Miles every two weeks or so. Once you have four Magic Mile times, drop the slowest and average the remaining three for an indicator of various race times. I hope I can continue to see improvements over the summer, even with the rising temperatures. Since my target race for 2011 is the City of Oaks Half Marathon in November, the cooler fall temperatures will be a plus.
Speaking of the Galloway group, George has started a Facebook page for our Raleigh Galloway pace group, the Pacers! Check it out here and feel free to "like" it!
Meanwhile, I've registered for the North Carolina Blueberry Festival 5K, which is in Burgaw on June 18. I'm really excited about it, and hope that I can beat my 5K time from the Catch Me If You Can 5K back on Mother's Day!
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1 comment:
That is good improvement Lesley, well done! I must admit I've never heard about the magic mile so find this really interesting. I'm bummed about Comrades but luckily I've done it before and also have many other goals lined up. That makes it a little easier. Have a good weekend!
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