Week beginning October 13, 2008

Week 8 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 - 9

Weeks to Secondary 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 6 Easy miles with 6X100 meter strides – – Complete.

Wednesday 12 miles with 7 @ Tempo – Complete 5 easy miles.

Thursday Rest – Complete, 11 MLR.

Friday Rest 11 MLR– Complete, rest.

Saturday 7 Easy miles with 7X100 meter strides – Complete, Reuel Little Half Marathon.

Sunday 13 MLR – Complete, 8.35 easy miles.

Weekly Mileage Plan – 44 miles.

Weekly Mileage Actual – 37.35 miles.

This week’s goal – Train injury free. There is only one focus for this week, attempt a Tempo run as a portion of the Reuel Little Half Marathon.

Weekly Summary – See Reuel Little RR.