Yesterday, I ran my first “magic mile” as part of my 6.5 mile long run. It got up at 7am and eventually made my way down to Cal Tech to use their track for this part of my training. What is the “magic mile?” Well, it’s a method for predicting performance at the 5K, 10K, Half Marathon, and Full Marathon. Here is Jeff Galloway to explain how it works.
When I got to Cal Tech, I saw that their track was in use. So, I decided to run the sidewalks that went around the campus. There were no traffic lights. So, I was able to get in an uninterrupted 1 mile time trial. Much like Jeff said, I did feel like I couldn’t have made it a half of a lap (on a track) at the pace I was going.
I finished the mile in 10 minutes, 39 seconds. I’m still working out how to use that information. Looking around the internet, I found a chart (here) that shows me what to do with that number. The goal of my future MM’s is to beat the time by 20-30 seconds. You throw out the slowest time and average the rest to get your projected finish time. If this time proves to be that average (it shouldn’t) then I should be able to finish…
- 5K between 34 minutes, 15 seconds and 35 minutes, 1 second
- 10K between 1 hour, 14 minutes, 51 seconds and 1 hour, 16 minutes, 38 seconds
- Half marathon between 2 hours, 45 minutes, 3 seconds and 2 hours, 48 minutes, 59 seconds
- Full Marathon between 5 hours, 57 minutes, 37 seconds and 6 hours, 6 minutes, 8 seconds
I’m pretty pleased with this first MM because the 10K and Half Marathon times would be PR’s for me. Also, a sub 6 hour marathon would be pretty incredible. Since I have 4 more MM’s to complete before the Disneyland Half Marathon, I’m getting excited to see where I will be Labor Day weekend!
Anyways, it was a good week. I did miss a gym workout. However, I made all 3 training runs. Also, although I the 6.5 miles I ran on Saturday was completed in less than a minute over my 10K PR. So, I’m pretty sure that I PR’d the 10K distance. Not bad! Here’s how the week came out…
Monday – Rest Day
Tuesday – Ran 3.10 Miles
Wednesday – Ran 3.10 Miles
Thursday – Rest Day
Friday – Rest Day
Saturday – Ran 6.50 miles w/ 1 Magic Mile
Sunday – 30 Minutes Elliptical Machine, abs, chin ups, dips, leg press machine
Bring on Week 7!