Columbus Training Week 6 & 7

Still chugging along steadily towards this years hopefully outstanding marathon performance. Training is coming along, definitely boosted by a break from all the hot humid weather. Track workouts are getting speedier, tempos are coming along, racing is going great, and long runs are starting to feel natural again.

week 6 goals
Total Mileage 75

Tuesday: Track
Thursday: 10 miles @ 6:40 - 6:50
Wednesday and Friday easy day @ 7:50 or slower at least 8 mile on one of these days and 4 - 6 x 100.
Saturday: Westlake 5 miler.
Sunday: Long run 22 miles @ 7:15

week 7 goals
Total Mileage 75 - 80.

Tuesday: Track
Thursday: 10 miles @ 6:40
Wednesday and Friday easy day @ 7:50 or slower on one of these days 4 - 6 x 100.
Saturday: 12 miles @ 7:20
Sunday: Long run 20 miles @ 6:50

How it played out:

8/30/10 - 9/5/10- 76 miles

Monday- 6 easy 8:35
Tuesday- 10 with fartlek
Wednesday-lunch 8 at 8:37
pm 4 at 8:41
Thursday- 12 with 10 at 6:48 (stopped 6 times for water/rest)
Friday- 4 easy 8:20 pace with 6*100 strides
Saturday- 2.6 mile warm up, race 29:31, 2.8 mile cool down
Sunday- 22 at 7:10 pace

9/6/10 - 9/12/10- 82 miles

Monday- 15.8 at 8:05 pace
Tuesday- 10 with track
Wednesday- 8 at 7:58
Thursday-12 with tempo
Friday-30 minutes at 8:07 with 6 strides
Saturday- 20 miles on potato stomp course at 6:45 pace average (picked it up the last 4 or 5 miles since I felt good)
1 mile easy cool down
Sunday-12 miles at 7:17 while cheering at REV3

Key Workouts:

Tuesday Fartlek- Soccer season has started and our normal track is out of commission. We tried several different tracks and ended up having to settle for a paved loop just shy of .5 miles. Legs were still pretty juiced from the half and the loop had an incline on one end that just juiced me every loop. We did 3 minutes on 1 minute off until we hit 4.5 miles. Pace was on the slow side of things, somewhere between 5:40 and 6:20 each set.

Thursday Long Run- Not a good run for me. We went to Westlake to scope out the race course with the goal of running it twice at 6:40-6:50 pace. It was windy and about 90 degrees. I got super dizzy and had to stop for water and to catch my breath several times. Definitely not feeling good compared to how great I felt at the half.

Westlake 5 Mile- Managed to get my mojo back and PR by 45 seconds.

22 Miler - Really relaxed run, pace was easy, weather was nice, just an enjoyable long run despite feeling bad all week and racing the day before.

Tuesday Track-Again troubles at the track. Workout was delayed by a huge rain/lightening storm, but eventually it ended and we got started. 6*1200 targeting 4:20 with 90 second rests.
Other than wet feet felt pretty good on this run.

04:19.9
04:19.3
04:19.6
04:18.5
04:18.2
04:13.1

Thursday Tempo- Goal was 10 miles at 6:40 pace. We headed to an older stomping ground and managed to run a little faster despite some rollers, averaging 6:31 pace for the run.

Saturday 20 miler- Goal was 20 miles in 6:50 pace. BB had the great idea of heading to a local 9 mile race and doing the loop twice to get in the majority of our miles. We did the course beforehand and hit 10 miles with about 2 minutes before the start and I think we were around 6:50-6:55 pace at that point.

I felt really good all day so the last four miles I picked it up a bit to finish strong and then had to do one more mile to finish out the 20 at 6:45 pace.

Race time was 59:23. I had a blast, it was nice to go to a race with no pressure involved. I was pleasantly surprised by how good my legs felt on such a rolling course. Let's hope this bodes well for Columbus.

3 comments:

Mark said...

Impressive, E

Josh said...

I'm inspired!

Adventures with MS said...

Wow - you really are amazing. I did not see you at the Potato Stomp, Paul told me you had won women's overall. I was not feeling great but congrats!

Hope to see you at the Air Force, good luck!