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.