Marathon PR 3:09:45
Race Columbus 10/17
11-Jul 15 7:35
12-Jul 5 trails
13-Jul 8 30 min tempo 6:31
14-Jul 13
15-Jul 10.5 3x1 5:56, 6:00, 6:04- 6ish running club
16-Jul 10
17-Jul off
total 61.5 good week
18-Jul 18 7:35 multiple pit stops
19-Jul 5 trails
20-Jul 13 too humid for tempo
21-Jul 8 35 min tempo 6:28
22-Jul 5 hot tired
23-Jul 15 6x800 well under 3:00 +11 pm
24-Jul off
total 64
25-Jul 20
26-Jul off
27-Jul 10 7 6:40 water 3 6:42
28-Jul 13
29-Jul 16 10 + 6 club push pace at end
30-Jul 5 Easy
31-Jul 6 4x1600 in 5:51 ish, good pace, perhaps too much rest
total 70 decent
1-Aug 15 7:30
2-Aug 5 Trails
3-Aug 3
4-Aug 13 8 am part in and out 5 pm
5-Aug 7 running club
6-Aug 8 with 10x100m strides
7-Aug 6 5k-18:20 ran course twice
total 57 good race
8-Aug 18 13am 5 pm
9-Aug 5
10-Aug 8 40 min tempo slow 6:40’s
11-Aug 13 5 am 8pm
12-Aug 11 8x800 indoors (3:04-05 average) 7 club
13-Aug 10 Tired
off
total 68
15-Aug 5
16-Aug 21 16 at 7:40 5 at 6:45
17-Aug 8
18-Aug 13 at 6:48 pace
19-Aug off
20-Aug 13 5 am 8 pm
off
total 60
22-Aug 15 ugh
23-Aug 8 4 miles in 24:40
24-Aug 10
24-Aug 8 6x1200 in 4:22-4:28
25-Aug 15 a bit slow but felt strong
26-Aug 11 10k at 6:43 then 5 still quick
off
total 67
29-Aug 20
30-Aug 5
31-Aug 8 at gp 6:47
1-Sep 13 6:50 pace
2-Sep 11
3-Sep 11 6 mile tempo 6:20 pace 2 warm 3 cool
4-Sep off
total 68 good week
5-Sep 16 at 6:46 pace
6-Sep 5 trails
7-Sep 7 8x800 in 2:56 average
8-Sep 13 Somewhat Hilly Course
9-Sep 11 5 mile tempo am- 3 mile shakeout pm
10-Sep 11
off
total 63
12-Sep 5
13-Sep 13
14-Sep 16
15-Sep 13.1 1:29
16-Sep 5
17-Sep 9 7 miles 45:12
18-Sep 5
total 66
19-Sep 22 3 at mrp
20-Sep 5 trails
21-Sep 7 4x1600 5:56 average
22-Sep 13 indoors
23-Sep 13 7+6
24-Sep 10 6 at6:39 plus hills
off
total 70
26-Sep 20 with 7 quality-great run
27-Sep 5 trails
28-Sep 8 6 mile tempo 6:23
29-Sep 15 easy
30-Sep off
1-Oct 15 10x800 2:57 average 10k on trails
off
total 63
3-Oct 17 12 at 7:20 5 in 6:38
4-Oct off
5-Oct 10 6:39 pace
6-Oct 11 easy with light hills
7-Oct 7 with running club 3.5 decent pace 3.5 back good pace
8-Oct 7 easy
10-Oct off
total 52