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Training Week 2

Posted on Monday, November 24, 2008 at 03:30PM by Registered CommenterTim in | CommentsPost a Comment | References13 References

 

Week beginning November 24, 2008

Week 2 of Pfitz (24 week/55 mpw) Schedule

Mesocycle , Taper and Race

Primary Goal Race – Dallas White Rock Marathon, December 14, 2008

Weeks to Primary 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 8 miles with 8X100 meter strides –Complete, 8 Easy miles.

Wednesday 8 GA miles – Complete, 8 Easy miles.

Thursday Rest – Complete, 4 Easy miles.

Friday 4 Easy miles with 6X100 meter strides – Complete, 10 MLR.

Saturday 8 miles with 4 @ Tempo – Complete, 5 Easy miles.

Sunday 16 MLR – Complete 20 LR.

Weekly Mileage Plan – 43 miles.

Weekly Mileage Actual – 48

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. Attempt at MP run on Sunday.

Weekly Summary – Sunday’s run was not good. After mile 1 I picked up to an 8 minute pace, then 8:27, then 8:13, so I passed on the MP workout. Finished the session in 3 hours and 38 minutes about 30 to 40 minutes slower than usual. The winds were gusting at better than 40 MPH after mile 6 which hampered my pace but the real problem was: I was zapped.

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