"I don't care how fast you run
Just tell me, baby, that when you're done
With your little marathon
You still got cab fare home
Cuz the finish line is a shifty thing
And what is life but reckoning
And, you know
You are still the song i sing
To myself
When i'm alone"
- Ani DiFranco, Reckoning
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This song came on my iPod Tuesday night while doing my 30 minute run. I love when you have your iPod on autofill and it picks songs so terribly perfect for the activity. What is funny is that every time I have my shuffle autofill, and haven't listened to it in a while, I sort of question if it is even my iPod.
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I completed my scheduled workout - 1 mile Time Trial (TT) plus 1 mile running. I completed the total workout in just over 34 minutes. It comprised of:
- 20 minutes warm up including 4 acceleration gliders (speedwork), an easy 800 (half mile) warm up jog, 5 minutes walking, 1 minute run 1 minute walk.
- 1 mile TT in 9:45
- 5 minute cool down with 1 acceleration glider, and a few minutes of walking with another 800m jog
I did my 1 mile time trial in 9:45. According to Galloway - that means that my half marathon ability as of today if I was trained for it would be 1.2 x 9:45 = 11:42 minute miles. This makes me happy because my goal is to run 11:30 minute miles at the CRIM!
Galloway also says that if you are an established half marathoner (and I think running 12 makes me established) that you can set a goal 20 seconds per mile faster than the equation and you should be able to train for that. That would get me 11:22. I think in 2 weeks when I re-do the TT I should be able to hit a 9:40 mile. That would be an awesome imporvement in speed. Now if I could just keep that up! :) I have my first real speedowrk session this Sunday - 2 x 800.
As much as I have wanted to increase my speed over the past few years I oddly enough have never really incorporated real speedwork - and my fatleks were anything but effort filled.
We live and learn... live and learn.
So we will see. Like I said I am dedicating a full month to the Galloway method - but I am still a little on the fence. Why am I so afraid to walk during the run? I think that it is part of my complex - something that I need to just get over. We will see if I can! If not then at least I gave it a full 4 weeks of my 15 training for the CRIM. In anything I will try to get to a point where I take a walk break every mile for a minute or so. I just need to play around with the ratios on longer runs to see what feels good.
Well off to bed!
2 comments:
Well, walking does not make you a jogger... you are still a racer :).
You are going to turn into a track star with all the speed work. They will yell go and BOOM you are gone.
Ok, I have to go run some cable...
One way I got myself into speed workouts is using the music on my iPod dictate duration. 1 song walk, 2 song run comfortable, 1 song bust ass, 2 song run comfortable, 1 song bust ass, 1 song run, 1 song walk. Depending on the songs the shuffle picks up, it's usually a 30ish to 40ish minute workout that is a little more fun for me than keeping an eye on the stopwatch.
Happy swim/bike/running you convert you :-P
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