Week beginning September 8, 2008

Week 13 of Pfitz (24 week/55 mpw) Schedule

Mesocycle 1, Endurance

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

Secondary Goal Race - NYC Marathon, November 2, 2008

Weeks to Primary Goal Race - 14

Weeks to Secondary Goal Race - 8

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 10 miles with 5 @ Tempo – Complete 10.1 miles with 5 @ Tempo.

Wednesday 5 Easy miles – Complete 4 Easy miles.

Thursday 11 MLR – Complete.

Friday Rest – Complete

Saturday 5 Easy miles – Complete 18 LR.

Sunday 17 MLR – Complete, 5 Easy miles.

Weekly Mileage Plan – 39 miles.

Weekly Mileage Actual – 48.1 miles

This week’s goal – Train injury free.

Weekly Summary – I am moving my MLR/LR to Saturday’s for awhile. The summer heat is really tough.