Week beginning October 20, 2008

Week 7 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 - 8

Weeks to Secondary Goal Race - 2

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 11 MLR – Complete 7 easy miles.

Thursday Rest – Complete, 8 Easy miles.

Friday Rest 4 Easy miles– Complete.

Saturday 10K Race – Rest, due to calf problem.

Sunday 17 LR – Rest, due to calf problem.

Weekly Mileage Plan – 46 miles.

Weekly Mileage Actual – 26.5 miles.

This week’s goal – Train injury free. Reduce this week’s planned mileage in the form of a mini taper (in preparation for NYC)

Weekly Summary – So much for training injury free. My right shin started bothering me on Sunday. As the week progressed pain/discomfort began to radiate to my calf. By Friday I was running with a limp. I decided to skip Saturday and Sunday’s run.