Training Week 17
Tim
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Week beginning June 20, 2008
Week 17 of Pfitz (18 week/55 mpw) Schedule
Mesocycle 1, Endurance
Goal Race - NYC Marathon, November 2, 2008
Weeks to Goal Race - 18
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete
Tuesday 7 GA + Speed miles with 10X100m strides –
Wednesday Rest –
Thursday 9 GA miles -
Friday Rest –
Saturday 4 Easy miles –
Sunday 12 MLR –
Weekly Mileage Plan – 32 miles.
Weekly Mileage Actual –
This week’s goal – The training has begun. I might run a 10K on July 4th (Friday). If so, it will be a good judge to see how much speed I have lost.
Weekly Summary –
Recovery Week 1
Week beginning June 23, 2008
Week 1 of Pfitz Post Marathon Recovery Schedule
Post Marathon Recovery
Goal Race – NYC Marathon, November 2, 2008
Weeks to Goal Race - 18
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 7 GA miles – Complete, 7 Easy miles.
Wednesday 5 Easy miles– Complete.
Thursday Rest – Complete 8 Easy miles.
Friday 8 Easy with 8X100m strides – Complete, Rest.
Saturday Rest – Complete, 14 MLR.
Sunday 11 M LR miles – Complete, 5 Easy miles.
Weekly Mileage Plan –35 miles.
Weekly Mileage Actual – 39.2 miles.
This week’s goal – Do not exceed the weekly mileage, recovery is essential, since my legs are dead tired.
Weekly Summary – The recovery program appears to be working, legs feel great.
Recovery Week 2
Week beginning June 16, 2008
Week 2 of Pfitz Post Marathon Recovery Schedule
Post Marathon Recovery
Goal Race – NYC Marathon, November 2, 2008
Weeks to Goal Race - 19
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday 7 GA miles – Complete, 5 Easy miles.
Wednesday 5 Easy miles– Complete, 7 Easy miles.
Thursday Rest – Complete 8 Easy miles.
Friday 8 Easy with 8X100m strides – Complete, Rest.
Saturday 4 Easy miles – Complete, 4 Easy miles.
Sunday 10 GA miles – Complete, 12.3 MLR.
Weekly Mileage Plan –30 miles.
Weekly Mileage Actual – 36.3 miles.
This week’s goal – Do not exceed the weekly mileage, recovery is essential, since my legs are dead tired.
Weekly Summary – Recovery is feeling better.
Recovery Week 3
Week beginning June 9, 2008
Week 3 of Pfitz Post Marathon Recovery Schedule
Post Marathon Recovery
Goal Race – NYC Marathon, November 2, 2008
Weeks to Goal Race - 20
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
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 – Complete.
Wednesday 5 Easy miles– Complete.
Thursday Rest – Complete 6 Easy miles.
Friday 7 Easy with 8X100m strides – Complete, Rest.
Saturday Rest – Complete.
Sunday 9 GA miles – Complete, 10 MLR.
Weekly Mileage Plan –26 miles.
Weekly Mileage Actual – 26 miles.
This week’s goal – Do not exceed the weekly mileage, recovery is essential, since my legs are dead tired.
Weekly Summary – Recovery has just started, sometimes I wonder if I will recover in time to start NYC training.
Recovery Week 4
Week beginning June 2, 2008
Week 4 of Pfitz Post Marathon Recovery Schedule
Post Marathon Recovery
Goal Race – NYC Marathon, November 2, 2008
Weeks to Goal Race - 21
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)
LR pace - 8:26 - 9:12 (110%-120% of MP)
MLR pace - 8:26 - 9:12 (110%-120% of MP)
GA - 9:00 (Getting in the miles)
MP - 7:40 (Based on current VDOT), revised 7:48
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30
VO2Max – 6:46 (5K race pace)
Monday Rest – Complete.
Tuesday Rest – Complete.
Wednesday Rest – Complete.
Thursday Rest – Complete.
Friday Rest – Complete, travel from Denver to DFW, then home.
Saturday Rest – Complete.
Sunday 7 Easy miles – Complete.
Weekly Mileage Plan –7 miles.
Weekly Mileage Actual – 7 miles.
This week’s goal – Rest, rest and more rest.
Weekly Summary – Rest, need I say more.