This weekend I ran a one mile time trial. According to Jeff Galloway you can use this test to predict your marathon time. You multiply your one mile time by 1.3 to establish your base pace for the marathon. For every 5 degrees above 60 F you expect on race day you add 30 secs to the pace. I ran the mile time trial in 6:02 (362 sec). 362 sec x 1.3 = 471 sec. I assume that on race day the average temp will be around 70 F so I will add a minute to my pace... 471 sec + 60 sec = 531 sec. Pace x distance = expected time: 531 sec/mile x 26.2 miles = 13902 sec. That translates to 3 hours and 52 minutes.
I also did a CrossFit Total on Friday. I matched my dead lift from this past winter and my squat and shoulder press were only 5 lbs short. Needless to say I have made huge progress in the past two and a half months.
I have 3 more weeks of hard training followed by a two week taper. Hopefully that will ensure a sub-four hour marathon and get me close to the 3h 45min goal. If it does I think it is pretty safe to say that CrossFit plus CrossFit Endurance yielded significantly better results than a traditional LSD (long, slow, distance)/"cardio" training.
Sunday, September 20, 2009
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