Columbus Marathon Training Week 5

Goals for the week were:

Total Mileage 65 - 70.

Tuesday: Track
Thursday: Tempo run 5 miles @ 6:20
Wednesday and Friday easy day @ 7:50 or slower at least 8 miles on one of these days and 4 - 6 x 100.
Saturday: 5 miles easy
Sunday: Columbus Half (total miles for the day at least 16)

How it played out: 70 miles

M-8 miles easy trails 8:26 pace
T-AM 3 miles EZ, PM 10 miles with track
W-9 miles with 6*100 strides 8:04 pace
Th-10 miles with 5 mile tempo
F-8 miles easy 8:28 pace
Sat-5 miles easy with 3*100 strides
Sun-2 mile warm up with 4*100 strides, half marathon, 2 mile cool down

Tuesday Track Workout:

This one was tough. Goal 4*800 at mile race pace which is around 2:35-2:40 with 2:30 rest followed by 1600 at 5:40 pace

2:38.30 (2:28.69)
2:35.53 (2:31.60)
2:37.05 (2:32.13)
2:37.52 (5:40)
5:38.42

Thursday:

Shorter tempo because of the race. We had another speedy gal join us and the pace got pushed. My legs were feeling twitchy though, ready to do something impressive, so I just went with it.

Goal was 5 at 6:20, we ended up averaging 6:10.

6:15.82
6:10.6
6:13.25
6:08.29
6:03.84

Race Day:

Report to follow. Very happy with the results.