Training Week 12
Tim
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Week beginning September 15, 2008
Week 12 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 2, Lactate Threshold + Endurance
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 13
Weeks to Secondary Goal Race - 7
E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 6 Easy miles – Complete.
Wednesday 9 miles with 6X800 @ 5K pace – Complete.
Thursday 12 MLR – Complete.
Friday Rest – Complete.
Saturday 6 Easy miles – Complete, 19 LR.
Sunday 18 LR – Complete, 6 Easy miles.
Weekly Mileage Plan – 51 miles.
Weekly Mileage Actual – 52 miles.
This week’s goal – Train injury free. Reach pace on my VO2Max workout and pick up the pace on my LR.
Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. Wednesday’s VO2Max workout was my first speed session since Boston. The pace for each 800 meters (.5 mile) was: 6:44, 6:34, 6:42, 6:46, 6:50 and 7:02. The final 800 meter workout was very difficult. All things considered (outside temperature and first speed session since before Boston.) this was an excellent workout.
Saturday’s LR went well with an average of 8:53 pace. I went out slow, 9:30’s by mile 7 I was picking it up. Felt good the entire time.
So, this was a great running week.
Training Week 13
Week beginning September 8, 2008
Week 13 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 1, Endurance
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 14
Weeks to Secondary Goal Race - 8
E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 10 miles with 5 @ Tempo – Complete 10.1 miles with 5 @ Tempo.
Wednesday 5 Easy miles – Complete 4 Easy miles.
Thursday 11 MLR – Complete.
Friday Rest – Complete
Saturday 5 Easy miles – Complete 18 LR.
Sunday 17 MLR – Complete, 5 Easy miles.
Weekly Mileage Plan – 39 miles.
Weekly Mileage Actual – 48.1 miles
This week’s goal – Train injury free.
Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. The summer heat is really tough.
Training Week 14
Week beginning September 1, 2008
Week 14 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 1, Recovery
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 15
Weeks to Secondary Goal Race - 9
E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 8 GA miles – Complete, Rest.
Wednesday 5 Easy miles – Complete 8 Easy miles.
Thursday 8 GA Miles – Complete 8 Easy miles.
Friday Rest – Complete
Saturday 5 Easy miles – Complete 13 MLR.
Sunday 13 MLR – Complete, 5 Easy miles.
Weekly Mileage Plan – 39 miles.
Weekly Mileage Actual – 34 miles
This week’s goal – Train injury free.
Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. The summer heat is really tough. This Recovery week was a welcomed relief.
Training Week 15
Week beginning August 25, 2008
Week 15 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 1, Endurance
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 16
Weeks to Secondary Goal Race - 10
E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 10 miles with 5 @ Tempo – Complete 10.1 miles with 6 @ Tempo.
Wednesday 5 Easy miles – Complete 4 Easy miles.
Thursday 10 GA Miles – Complete 5 Easy miles.
Friday Rest – Complete
Saturday 5 Easy miles – Complete 5K Great Steaks Race.
Sunday 18 LR – Complete, 19 LR.
Weekly Mileage Plan – 44 miles.
Weekly Mileage Actual – 42.1 miles
This week’s goal – Train injury free.
Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. The summer heat is really tough. The humidity has made my LR’s very difficult. I reduced some of my miles to allow for a mini-taper before the Great Steaks 5K. See RR.
Training Week 16
Week beginning August 18, 2008
Week 16 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 1, Endurance
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 17
Weeks to Secondary Goal Race - 11
E Pace - 9:00 - 10:00 (1-2 minutes slower than MP)
LR pace - 8:55 - 9:43 (110%-120% of MP)
MLR pace - 8:55 - 9:43 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 8:00
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 9 GA miles – Complete with 4 @ Tempo.
Wednesday 5 Easy miles – Complete 4 Easy miles.
Thursday 10 GA Miles – Complete.
Friday Rest – Complete
Saturday 5 Easy miles – Complete 18 LR.
Sunday 18 LR – Complete, 4.2 Easy miles.
Weekly Mileage Plan – 44 miles.
Weekly Mileage Actual – 45 miles
This week’s goal – Train injury free.
Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. The summer heat is really tough. The humidity has made my LR’s very difficult. I inserted a Tempo run and it went quite well.