First Week of Pfitz 18/70 is Done

On Monday, I started my marathon training program for this season.  The plan is to run five (5) marathons in 4 months: New York City Marathon in November (pacing my good friend Ilana on her first), West Palm Beach Marathon in December (my goal race to break 4:10), Walt Disney World Marathon in January (hopefully with MIL and husband watching), ING Miami at the end of January, and the A1A Marathon in February.  It's going to be tiresome but I love a challenge.

After much debate and requested recommendations, I decided upon Pfitz 18/70.  I believe I have a good base (42mpw) this year and I have already run two weeks at above 60mpw with a lot of weeks at above 50mpw.  So, if there is any time that I am ready to tackle Pfitz, is now.

For cross training, I decided to do a hybrid of Turbo Fire and Chalene Extreme.  One is a dance/kickboxing workout series, and the other one is a heavy weights session (sort of like P90X but with a better host, LOL).

The 2011 racing season has been going well.  I've PR'd most of my races and most importantly, I've PR'd on those races I wanted to PR, I lost all the weight I gained when I first started running, and my lower back issues are basically gone.  I have been running since 1999, but never this much and never this strong.  So here it goes!

This week I was able to run the following:

Monday:
Plan: Rest Day
Actual: 5K Race (see previous blog post for details) + 1 Mile warmup (Total: 4)
Pace: 8:03mm
Splits:

Split
Time
Distance
Avg Pace
Summary00:24:573.1307:58
100:08:021.0107:58
200:08:031.0008:02
300:08:021.0108:00
400:00:490.1207:01


XT: Push Circuit 1 and Turbo Fire 55.

Tuesday:
Plan: 9 at General Aerobic (Easy) pace (9:43 - 10:13mm)
Actual: 9.26 at GA
Pace: 9:51
Splits:

Laps 9

Split
Time
Distance
Avg Pace
Summary01:28:409.0009:51
100:10:081.0010:08
200:09:511.0009:51
300:09:471.0009:47
400:09:451.0009:45
500:09:511.0009:51
600:09:521.0009:52
700:09:511.0009:51
800:09:461.0009:46
900:09:441.0009:45

XT: Push Circuit 2.


Wednesday:
Plan: 11 at MLR Pace (9:43 - 10:43mm)
Actual: 11.25 at MLR
Pace: 9:59mm
Splits:
Laps 11

Split
Time
Distance
Avg Pace
Summary01:49:5511.0009:59
100:10:181.0010:18
200:10:031.0010:03
300:10:041.0010:04
400:09:591.0009:59
500:09:561.0009:56
600:09:551.0009:55
700:10:021.0010:02
800:09:531.0009:53
900:10:021.0010:02
1000:09:551.0009:55
1100:09:441.0009:45

Thursday:
Plan: 5 at Recovery Pace (10:43 - 11:13mm)
Actual: 5.05 at Recovery Pace
Pace: 9:43mm
Splits: N/A (I left my Garmin at home and had to use the Nike+ from the iPhone).


XT: Fire 45.

Friday:
Plan: 9 Miles (4 @ 15K Pace: 8:33mm)
Actual: 9.25 Miles with 4 @ 15K Pace
Pace: 9:16mm (Tempo Portion: 8:33mm)
Splits:
Laps 9

Split
Time
Distance
Avg Pace
Summary01:23:319.0009:16
100:10:031.0010:03
200:09:451.0009:45
300:09:441.0009:44
400:08:341.0008:34
500:08:311.0008:31
600:08:331.0008:33
700:08:331.0008:33
800:09:581.0009:58
900:09:471.0009:47

XT: Push Circuit 3.

Saturday:
Plan: 5 at Recovery Pace (10:43 - 11:13mm)
Actual: 5.25 at Recovery Pace
Pace: 9:43mm
Splits:

Laps 6

Split
Time
Distance
Avg Pace
Summary53:455.0010:43
100:10:501.0010:50
200:10:481.0010:48
300:10:451.0010:45
400:10:431.0010:43
500:10:441.0010:46






XT: Fire 60, Extreme Abs.

Sunday:
Plan: 15 at MLR (9:43 - 10:43mm)
Actual: 15.25 at MLR Pace
Pace: 10:02mm
Splits:
Laps 15

Split
Time
Distance
Avg Pace
Summary02:30:3615.0010:02
100:10:531.0010:53
200:10:141.0010:14
300:10:081.0010:08
400:10:081.0010:08
500:10:081.0010:08
600:09:581.0009:58
700:09:581.0009:58
800:09:571.0009:57
900:09:541.0009:54
1000:09:521.0009:52
1100:09:501.0009:50
1200:09:501.0009:50
1300:09:571.0009:57
1400:09:521.0009:52
1500:09:491.0009:50

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