Week beginning June 30, 2008

Week 23 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 - 24

Weeks to Secondary Goal Race - 18

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 7 GA + Speed miles with 10X100m strides – Complete

Wednesday Rest – Complete

Thursday 9 GA miles - Complete

Friday Rest – Ada, Oklahoma 10K race.

Saturday 4 Easy miles – Complete

Sunday 15 MLR – Complete

Weekly Mileage Plan – 32 miles.

Weekly Mileage Actual – Complete

This week’s goal – The training has begun. I might run a 10K on July 4^th (Friday). If so, it will be a good judge to see how much speed I have lost.

Weekly Summary – The race in ADA went great. I might be I in better shape than I thought.