Jeff Galloway training.
Anyone done the magic mile workout? I seem to have come off with a 10k pace mile rather than an all out PB 
I have done the Jeff Galloway method of run/walk and remember the magic mile… But not sure what was that about.
Magic mile workout inside the plan is just: run a mile as fast as you can, track your progress over time.
You might use a VDOT calculator to get you in the ballpark for estimated pace. Might look here and see the „Equivalent“ tab:
For example using my 5k PB gets me a good estimate of potential best mile equivalent.
(Im no expert but I guess magic mile might yield different results for different athletes just as the ramp test protocol. Diesel type athletes might do magic mile slower than potential VDOT equivalent.)
Not sure I understand…You mean you ran a mile as fast as possible and your pace was same as 10k best pace…that seems way off 
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Yeah that seems a little far out- might be worth a retest if it’s something you’re interested in.
FWIW though, mile time will be more heavily skewed by your recent training than something like a 5/10k time- top end fitness comes and goes quickly, so if you’re doing more steady/low-intensity training it might not move the needle much.
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Happy Easter everyone.
I went to Galloway’s site entered my numbers and got way off predictions, so I reduced it to one that lines predictions with my 5k time.
Probably the lack of magic shoes and/or hangover 
I’ve done run/walk for my long runs and IM but never followed his training protocol. As much as it’s touted to work for sub 3h marathoners it does come across as a beginner protocol.
Drills so far are with “a long term aim of increasing cadence to around 180”…which I’m already at or above.
But it’s nice to have something to experiment with. I’ll probably keep up quality intervals once per week alongside it for a few weeks.
Ah…
A 1 mile time trial… I guess I never read the book properly
I think it’s already posted somewhere, so my shame is already out there - last year I was 5h and 5h31. Hence my running focus this year.
I should be okay breaking 4h stand-alone, from my performance at shorter distances but I fail to hold race pace longer than 24-25km. I really struggle with long runs over that length at easier paces too.
Most obvious factors are high bodyfat and low run volume, which I’ve been working on since October with mixed success. I got my run volume up about 50% on last year but now have a medical issue I need to resolve so I’m down to low run volumes again until May at least.
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Ok team, I finally got back out there today during lunch after a longer hiatus than I wanted, but life happens. I’ve been riding just a little bit here and there but wanted to tie up the running shoes again.
No big goals other than over-all health and to mix up my cardio just a bit. Running from the office versus riding saves so much time!
Lessons learned the first go-around:
- I won’t replace riding with running, just adding running as a supplement to my riding.
- I’ll keep the progression much more conservative
- No more running through pain, if it hurts, I’ll walk.
Wish me luck!
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Do you ride every day? If not, running could be your “recovery” day thing.
I may have misunderstood this. You mean running progression as a whole, not a progression run. 
The usual progression is adding not more than 10% of the previous week mileage.
This is probably smart. Since my injury Ive been running trying to stay as close as home as possible, because it would suck if the hamstring start hurting and I am still 3 miles from home and have to walk.
My PT have me running up to pain level of 4 out of 10. that means it can get to uncomfortable, but as soon as its more than that, walk. So this will depend on your pain tolerance.
Best of luck!
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Not daily, at least at this point, but I think it’s a pretty smart plan in general.
That also sounds smart. I’m so gun-shy now that I’ll probably stick to something similar or even more conservative. Thanks Joel.
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I get it. Just keep it simple… run slow until you start to get comfortable. Stay close to home and dont be afraid of just walking home. If you have a loop around your neighborhood, I would just do loops. They are boring AF, but at least you are close to home and can stop at any time without the added stress of having to walk in pain for an extended period.
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You can also use a running track/treadmill or do some loops around a park if you want to stay close by- they’re usually a bit more forgiving impact-wise as well. 
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There’s a super quiet neighborhood right across the street from the office so it’s ultra convenient and is basically one mile long loop with a couple of off-shoots I can add on. I’m going to stick with that for now and then branch out to the local park up the road a few miles when I want a change of scenery and am ready for some longer miles.
Today after only my second run my right heel was talking to me a bit (that’s the old injury zone) so I stopped and walked for 1/4 mile, did some light stretching and started running again. Luckily the pain subsided and I was able to run a full 1.5 miles. baby steps.
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If the heel issue is the same as the insertional achilles tendonitis you talked about from a couple of months ago, be very careful with stretching.
I battle the same thing a couple of times per season and this is what I’ve learned so far:
Insertional achilles tendonitis is when the tendon in inflamed and irritated where it attaches to the heal. Due to the shape of the tendon and where it attaches, calf stretching in dorsiflexion will really aggravate the injury. Same with doing calf raises where your heel goes lower than your toes, low-drop running shoes or running hills.
Additionally, rest does nothing to fix it. Tendonitis is the Goldilocks of injuries; too little stress, no good. to much stress, no good. I has to be just right. Start with standing on tippy-toes. Progress to body-weight calf raises (don’t drop your heels below your toes). Progress to weighted or single leg calf raises. Continue to run through it all.
Read this post for more information:
https://forum.slowtwitch.com/forum/?post=6553842#p6553842
Also this
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Thank you, that’s gold.
Back home from Boston. Immediately after I was a little bummed as I didn’t have the run I was hoping. I’m not generally goal oriented and really enjoy the process of training but I felt/feel like I have a great run in me. Despite knowing Boston isn’t generally a course known for PRs. Anyway, I ran a 2:57 which is a time I’m proud of on that course.
I ran Boston in the Fall but this race was much different. The full field proved to be an unexpected challenge. I was boxed in from the start and had to fight to make my way through the field. I knew if I kept surging through people I would end up paying for it later in the race so I settled in and figured it would open up after a few miles. Only it never did. I was shoulder to shoulder through mile 17/18 but by then I was settled into my pace. It was amazing to see a herd of runners throughout the entire run.
It was a great experience but now time for a bit of a break before ramping things back up for Chicago in the fall.
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We all have different yardsticks we measure ourselves by, but sub 3 is always great imo. Well done.
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That was my Boston experience back in 2019 as well. SOOO many fast runners. Combine that with the unmatched crowd support for the full 26.2 miles makes it really special race.
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Alright, so finally got to my measly 30km weekly mileage, BarryP style, all z2 for now, which to me is more than anything ive done But the 9k run yesterday was not as easy as i’d want it to feel before moving ahead so i’ll keep it at that same mileage this week with the hope that i can get to 50 km within the next 8 weeks which probably won’t happen as it would require me to keep increasing my mileage 10% every single week. But i need a “recovery” week every so often.
My z2 has gotten faster, my heart rate at x pace has gotten lower. It’s not effortless but now its been about 5 weeks of 6d/week, and i’m relatively happy with the improvements i’m seeing.
I’m just happy that i’m sticking with it esp when compounded with the biking and swimming and strength/mobility on top…its just a lot.
Now if i could get my sleep under control …
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Yeah sounds like a good time for an easy week, solid progression there!
FWIW the 10% thing is just a very general guideline for when you want to increase mileage, but it doesn’t really have a specific time frame attached and it might be a little tough to do so on a weekly basis especially if you have a considerable bike/strength load as well. Obviously pretty individual but I certainly wouldn’t feel tied to it!
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