Speed Chess

I don't know why I'm still not very good at speed chess.  I've been playing for 10 years, and I often take too long to make my moves.  A friend of mine that I play with told me that I should warm up by playing 1 minute blitz.  It works!  So I have been playing 1 minute blitz games just to improve my speed and encountered a player that obviously made foolish moves because he didn't have time to think in a 1 minute game.  I encounter people that make moves a lot faster than me, and people that move a lot slower than me, it's rare when you find a person that moves slower than you and also apparently doesn't have enough time to make good moves.  Here is a game where I played against someone that really made bad moves throughout the entire middle game.  I sometimes like to do waiting moves like pawn a6 just to gain time however this guy just copied what I did in previous games we've played and I took advantage of that, but my thunder was kinda stolen as he practically gave me the game: