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.