"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 ------------------------------------------------------------
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.
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.