Training Week 2
Tim
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Week beginning November 24, 2008
Week 2 of Pfitz (24 week/55 mpw) Schedule
Mesocycle , Taper and Race
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Weeks to Primary Goal Race - 3
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 miles with 8X100 meter strides –Complete, 8 Easy miles.
Wednesday 8 GA miles – Complete, 8 Easy miles.
Thursday Rest – Complete, 4 Easy miles.
Friday 4 Easy miles with 6X100 meter strides – Complete, 10 MLR.
Saturday 8 miles with 4 @ Tempo – Complete, 5 Easy miles.
Sunday 16 MLR – Complete 20 LR.
Weekly Mileage Plan – 43 miles.
Weekly Mileage Actual – 48
This week’s goal – Train injury free. I am altering my schedule to eliminate the speedwork and concentrate on Tempo and MP runs, as long as the calf and shins hold up. Attempt at MP run on Sunday.
Weekly Summary – Sunday’s run was not good. After mile 1 I picked up to an 8 minute pace, then 8:27, then 8:13, so I passed on the MP workout. Finished the session in 3 hours and 38 minutes about 30 to 40 minutes slower than usual. The winds were gusting at better than 40 MPH after mile 6 which hampered my pace but the real problem was: I was zapped.
Training Week 3
Week beginning November 17, 2008
Week 3 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 3, Race Preparation
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Weeks to Primary Goal Race - 4
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 miles with 5X600 @ 5K pace, jog 90 seconds between –Complete, 4 Easy miles with 4 @ Tempo.
Wednesday 8 GA miles – Complete, 8 Easy miles.
Thursday Rest – Complete, 4 Easy miles.
Friday 4 Easy miles with 6X100 meter strides – Complete, Rest.
Saturday 10K – 15K race – Complete, 5 Easy miles.
Sunday 17 LR – Complete 17 with 14 at MP, 7:56 pace.
Weekly Mileage Plan – 46 miles.
Weekly Mileage Actual – 42
This week’s goal – Train injury free. I am altering my schedule to eliminate the speedwork and concentrate on Tempo and MP runs, as long as the calf and shins hold up.
Weekly Summary – Tuesday’s Tempo run was slow but OK. Sunday’s MP run went well but more difficult than I would have preferred. My right calf and shin are still sore and painful.
Training Week 4
Week beginning November 10, 2008
Week 4 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 3, Race Preparation
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Weeks to Primary Goal Race - 5
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 5 Easy miles with 6X100 meter strides – Complete.
Wednesday 10 miles with 4X1200 @ 5K pace, jog 2 minutes between – Complete, 9 miles at MP, 7:54 pace.
Thursday Rest – Complete.
Friday 10 GA miles – Complete, 5 Easy miles.
Saturday 5 Easy miles – Complete.
Sunday 21 LR – Complete.
Weekly Mileage Plan – 51 miles.
Weekly Mileage Actual – 46
This week’s goal – Train injury free. I am altering my schedule to eliminate the speedwork and concentrate on Tempo and MP runs, as long as the calf and shins hold up.
Weekly Summary – Wednesday’s MP run went well even though it was more difficult than I would have preferred. I cut Friday’s workout in half after my right shin pulled a little bit. The second half of Sunday’s LR was difficult: it took about 10 minutes longer than usual.
Training Week 5
Week beginning November 3, 2008
Week 5 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 3, Race Preparation
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Weeks to Primary Goal Race - 6
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 miles with 5X600 @ 5K pace, jog 90 seconds between – Complete, Rest.
Wednesday 11 MLR – Complete, Rest.
Thursday Rest – Complete, 8 Easy miles.
Friday Rest 4 Easy miles with 6X100 meter strides – Complete, Rest.
Saturday 10K - 15K Race – Complete, Rest.
Sunday 15 MLR – Complete, 17 LR.
Weekly Mileage Plan – 47 miles.
Weekly Mileage Actual – 25
This week’s goal – Train injury free. Recover from 6 hours and 27 minutes on my feet.
Weekly Summary – The rest seemed to help. Sunday’s MLR went well.
Training Week 6
Week beginning October 27, 2008
Week 6 of Pfitz (24 week/55 mpw) Schedule
Mesocycle 3, Race Preparation
Primary Goal Race – Dallas White Rock Marathon, December 14, 2008
Secondary Goal Race - NYC Marathon, November 2, 2008
Weeks to Primary Goal Race - 7
Weeks to Secondary Goal Race - 1
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, 4 Easy miles.
Wednesday 9 miles with 5X1000 @ 5K pace, jog 2 minutes between – Complete, 5 easy miles.
Thursday Rest – Complete.
Friday Rest 11 MLR– Complete, Rest.
Saturday 5 Easy miles – Complete, Rest.
Sunday 26.2 Race – Complete.
Weekly Mileage Plan – 59 miles.
Weekly Mileage Actual – 35.2
This week’s goal – Train injury free. Reduce this week’s planned mileage in the form of a mini taper (in preparation for NYC). Rest if calf continues to be a problem
Weekly Summary – Training was tough this week, I reduced mileage in order to keep my right calf from impeding my performance during the NYC Marathon. See Race Report for details.