Week beginning September 22, 2008

Week 11 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 - 12

Weeks to Secondary Goal Race - 6

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 with 6X100 meter strides– Complete.

Wednesday 11 miles with 6 @ Tempo – Complete.

Thursday Rest – Complete.

Friday 13 MLR – Complete.

Saturday 5 Easy miles with 6X100 meter strides – Complete, 6 miles.

Sunday 20 LR – Complete, 22 miles.

Weekly Mileage Plan – 55 miles.

Weekly Mileage Actual – 58 miles

This week’s goal – Train injury free. The key workouts for this week are my Tempo and LR.

Weekly Summary – Wednesday’s Tempo run did not go well. The first 3 miles were close to pace, 7:35, 7:24, 7:35 but the next mile was 7:50. So, I recovered for 2 miles then tried again. The next mile felt fast but was only a 7:50 pace, so I did not attempt another mile at tempo pace. I can only hope that it was the 88 degree temperatures that caused the problem. Friday’s MLR was very slow due to tired legs. But, Sundays 22 miler went smooth with an overall 8:57 pace. The first 10 miles were an easy pace then I was able to pick it up with some MP’s toward the end of the run.