On the road to Boston 2023 and beyond. Hoping to age into a BQ by age 40 (3:10). Warm Up Columbus is only 2 months out and my goal is to redeem myself after a Browns-like performance (i.e. underachieving) at the Columbus Marathon. The defeat stings me like the Buckeyes loss the other day.
11/22
6 miles total
5 mile workout: 1-mile EZ warmup, then 8 min @ HMP (7:05), 2:30 jog, 4 min @ 10k (6:40), 2:30 jog, 2 min @ 5k (6:15), 2:30 jog, 1 min @ 1600m (5:50), 2:30 jog, pre-cooldown at slower than MP to hit 5 miles.
1-mile cooldown/shakeout
11/23
4 miles EZ @ 9:09, not feeling great but not gonna not run
11/24
5 miles EZ @ 8:47
11/25
OFF
11/26
7 miles EZ @ 8:43
1 mile cooldown/shakeout
11/27
14 miles total, 7:58 overall pace:
First two @ 8:53/8:54 warmup, then 8 @ descending paces from 8:30 down to 7:45. Last 4: 7:14, 7:18, 7:16, 7:03 and feeling strong.
11/28
7 miles EZ @ 8:40 for recovery and more base
44 miles
11/29
6 miles EZ @ 8:37
11/30
1 up, 4 @ LT (!) pace, 6:51, 6:55, 7:00, 7:05, 1 down (45:52 total). Hard workout, but I know next time to start out at 7:05 and float in that 6:50-7:05 window to hit LT pace and have enough leftover. My plan has me doing 6 miles @ LT pace next week at this time too.
12 so far this week