Mark Sundstrom

Five weeks to go to the Columbus Marathon. The Jeff Galloway workout plan for this week was 10 1 mile repeats at race pace with 5 minutes of walking between, using a run-walk-run pattern of 2:30-0:30-2:30.

For my time goal of 4:40, I'm supposed to do these in 10:15. I was faster than that for all of them:

• 9:56
• 9:41
• 9:51
• 10:07
• 9:55
• 9:45
• 9:53
• 9:50
• 9:41
• 9:32

Including all the walking, the entire workout took 2:28:14 and covered 13.12 miles, so it's a half marathon done at 11:17/mile average pace.

In contrast to last week's long run, I felt better after the 13.1 miles this week than I did after 13.1 miles last week, even though it was 8 minutes faster. Not sure I understand that, though it must be partly psychological.

All the lap data is at Garmin Connect.

I'll be doing a similar workout in 3 weeks, only that one will be 12 1 mile repeats. Next Sunday's workout is 6 miles with a "Magic Mile" time trial.