Week beginning November 17, 2008

Week 3 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 - 4

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 miles with 5X600 @ 5K pace, jog 90 seconds between –Complete, 4 Easy miles with 4 @ Tempo.

Wednesday 8 GA miles – Complete, 8 Easy miles.

Thursday Rest – Complete, 4 Easy miles.

Friday 4 Easy miles with 6X100 meter strides – Complete, Rest.

Saturday 10K – 15K race – Complete, 5 Easy miles.

Sunday 17 LR – Complete 17 with 14 at MP, 7:56 pace.

Weekly Mileage Plan – 46 miles.

Weekly Mileage Actual – 42

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 – Tuesday’s Tempo run was slow but OK. Sunday’s MP run went well but more difficult than I would have preferred. My right calf and shin are still sore and painful.