Week beginning September 15, 2008

Week 12 of Pfitz (24 week/55 mpw) Schedule

Mesocycle 2, Lactate Threshold + Endurance

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

Secondary Goal Race - NYC Marathon, November 2, 2008

Weeks to Primary Goal Race - 13

Weeks to Secondary Goal Race - 7

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 – Complete.

Wednesday 9 miles with 6X800 @ 5K pace – Complete.

Thursday 12 MLR – Complete.

Friday Rest – Complete.

Saturday 6 Easy miles – Complete, 19 LR.

Sunday 18 LR – Complete, 6 Easy miles.

Weekly Mileage Plan – 51 miles.

Weekly Mileage Actual – 52 miles.

This week’s goal – Train injury free. Reach pace on my VO2Max workout and pick up the pace on my LR.

Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. Wednesday’s VO2Max workout was my first speed session since Boston. The pace for each 800 meters (.5 mile) was: 6:44, 6:34, 6:42, 6:46, 6:50 and 7:02. The final 800 meter workout was very difficult. All things considered (outside temperature and first speed session since before Boston.) this was an excellent workout.

Saturday’s LR went well with an average of 8:53 pace. I went out slow, 9:30’s by mile 7 I was picking it up. Felt good the entire time.

So, this was a great running week.