Using a Time Trial to Determine My Everyday Training Pace!

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So, today I went across the highway to the Alcovy High School Track and ran my first ever Magic Mile! I ran at an easy clip and finished feeling like I could have gone a little faster, but it was a fairly quick pace of 9:39 for me.

Actually, that's a little slow for me, since I have run 9:05 for three miles straight with no ill effects. Of course, ti was 75 degrees outside this morning, and I did the 9:05 in 60 degree temperatures.

Jeff Galloway suggests that one should use the Magic Mile to aid with the determination of day to day training paces, and that is exactly what I intend to do. After all, consistent training is the best way to go and I won't be able to train consistently if I train too hard.

If I continue to work, speed will come!

Atlanta Marathon Preparations: One HOT Eleven miler

Jeff Galloway suggests that runners should slow down 30 seconds per mile for temperatures every five degrees above 60. I followed his advice today! It was 72 degrees when I started my run. I don't know what the temperature was when I finished, but I really felt great as I doused myself with cold water on my front porch. Then I went into the house and took a cool shower.

I drank water from my camelback to stay hydrated and I nibbled on a Cliff Bar from miles 5-11. Everything was going well at first, then it began to warm up and of course, I had to slow down. Of course, things were still going well, but at a slower pace. As the heat came on, I decided that I would definitely start early for my 13 miler in two weeks.

I'm glad I finished the run, because, as we all know, finishing the long run is the most important aspect of marathon training. Speed is not the most important factor in this oppressive Georgia Heat Wave!!

Using a trail run to moderate my pace.

I had a choice this morning as I walked out the door for my 5 miler. Run my usual 5 miler down Scout Road or take to the trails behind Alcovy Hihg School.

I approached the highway and quickly made the decision to run down the trails behind Alcovy High. The first mile was pleasant enough. I was careful not to go too fast and constantly checked the trail for places that might trip me up!

Somewhere near the end of mile one, I was forced to stop and survey the stream crossing. The Cross country coach had built a small dam across the stream bed and created a small water challenge. I couldn't leap across, so I stepped across quickly, soaking my right shoe. No problem, though, because my shoe had completely dried by mile two.

Eventually, my run found me down by the river walking on a sand bed and seeking another trail. I couldn't find one, so I retraced my steps and returned to the stream bed. This time I crossed on the dam and my feet remained dry.

By the time I left the trail, I had traveled approximately 3.5 miles. I needed another 1.5 miles, so I decided to run through the Willow Springs neighborhood at a moderate pace. This neighborhood has some nice hills, which I might use later for hill repeats.

I really enjoyed my run. It was a nice easy recovery run incorporating beautiful sights along the trail. If I had taken to the roads this morning, I might have run too fast. I feel really good now and I'm eager to run my 11 miler on Saturday. Now, the only question for Saturday is: Which course? Hilly or flat? Guess I'll make up my mind as I approach the highway Saturday morning.

Running and My Physical Well-being

I ran 5 miles this morning at an 11 minute per mile pace. It was an easy training run down a country road, before it got too HOT. We're experiencing an early June heat wave here in Georgia, so I've decided to start all of my runs no later than 7:30 AM.

Well, my run was great and relaxing. As I ran, I began thinking about my return to running six years ago. I had never really quit, but I was not really on a schedule. What I discovered was the reality that I was not really in shape.

I remember moving risers to set up for a performance in Monticello and being so winded that my students did most of the setup because they knew I was out of shape. I remember sitting down and feeling the pain in my knees making it difficult to stand from a low chair. I did not dare sit on the floor, because I would often need help to stand.

No problems with that now! Running has changed too. I'm now able to train at an easy pace of 11 minutes per mile and feel relaxed while doing this. I still remember taking 1 hour and 10 minutes to complete the distance I ran this morning in 56 minutes. I have knocked 10 minutes off of my 5k time and at least 20 minutes off of my 10k time.

I have learned the value of speed work and hill training. I understand the value of rest and slow recovery runs. I'm still working on the idea of cross training. I think I'll bike 8 miles tomorrow. I did that last week on a non-running day and it didn't seem to hurt or take up too much time.

In the music world, we all know that practicing regularly and appropriately will improve our performance. I am beginning to realize that running requires regular and appropriate practice as well.

Training for a Marathon in a Heat Wave

It has been really hot in Georgia Lately. Record breaking heat in June. And to think that I have an 11 mile run coming up on Saturday!

Fortunately, the weather in the early morning is not too bad in Georgia. I have been running early every day this week (actually, I mean four days). It has not been a problem, because my runs have been 5 miles or less. Next Saturday, I will need to plan a little more for my 11 miler. It really shouldn't be a problem, if I rise early and depart at about 6 AM. That will have me completing my run by about 8:15, give or take a few minutes.

For this long run, I'm planning to use the Galloway Run/Walk method. If all goes well, I should move along at a 12 minute per mile pace. Hopefully, I should be a little faster, but no worries because it is an LSD run. LSD=Long Slow Distance.

This week was so easy that I'm eager to get out there and complete an 11 miler. Speed work is scheduled for Wednesday morning again. 6 quarter mile repeats at 2:15 or less. Just thinking about next week makes me want to run some more today, but I know it is wise to take full advantage of this easy week since additional long runs of over 20 miles lie ahead in this schedule.

Planning on swimming and biking for at least two days next week as well. So far the heat has not been a problem. I guess it pays to rise early and run during these hot days.