Week 2 of Pfitz 18/70 Done

I started Week 2 of Pfitz feeling strong and decided this week would be good as well.  While I ran last week in very hot weather (hottest we've had this Summer), this week was all in the rain.  I was a little reticent in continuing the kickboxing workouts as my legs started to feel the complex workouts that Pfitz has (not the mileage, which I'm used to, but rather, how the miles are run). 


Here are my workouts for the week:


MondayFor Monday, I had planned on doing kickboxing and weights, but felt I was still a little tight from my long run the day before, so I nixed the kickboxing and just did weights.  It was worth it.
Plan: Rest Day
Actual: Rest Day
Pace: N/A
SplitsN/A 



XT: Push Circuit 1



Tuesday: Tuesday was the first time I was to do 100m strides.  I was a little scared because the pace was super fast and I was not sure of how to do them.  The first 3 were like wow, this is good.  The second 3 were meh, they don't feel so good anymore, and the last 4 were like wow, when is thing going to be over.
Plan: 8 Miles with 10 X 100m strides
Actual: 8.25 with 10 X 100m strides
Pace: 9:56mm (easy and recovery paces), 6:30mm strides
Splits:




Split
Time
Distance
Avg Pace
Summary00:29:463.0009:55
100:10:081.0010:08
200:09:541.0009:54
300:09:431.0009:43
400:00:000.00--:--



Split
Time
Distance
Avg Pace
Summary00:22:282.5009:00
100:00:210.0606:07
200:01:460.1909:21
300:00:220.0606:23
400:01:510.1909:47
500:00:240.0606:43
600:01:500.1909:43
700:00:220.0606:25
800:01:510.1909:43
900:00:220.0606:18
1000:01:510.1909:52
1100:00:230.0606:15
1200:01:500.1909:48
1300:00:230.0606:22
1400:01:550.1910:10
1500:00:240.0606:42
1600:01:500.1909:44
1700:00:220.0606:25
1800:01:540.1909:58
1900:00:240.0606:35
2000:01:520.1910:01




Split
Time
Distance
Avg Pace
Summary00:24:542.5009:58
100:05:040.5010:08
200:10:011.0010:01
300:09:471.0009:50


XT: Push Circuit 2


Wednesday:  For Wednesday, we had another rainy day.  The run started hot and sunny but by the time I arrived at the park, the sky was black, the wind had picked up, and the sky opened on my way home.  It started being a little drizzle, then a little bit of a shower, then the downpour.
Plan: 12 Miles @ MLR
Actual: 12.26 Miles @ MLR
Pace: 9:56mm
Splits:




Split
Time
Distance
Avg Pace
Summary01:59:1512.0009:56
100:10:021.0010:02
200:09:511.0009:51
300:09:541.0009:54
400:09:531.0009:53
500:09:561.0009:56
600:09:481.0009:48
700:09:571.0009:57
800:09:511.0009:51
900:09:571.0009:57
1000:02:170.2309:57
1100:07:490.7710:09
1200:09:581.0009:58
1300:09:561.0009:59



XT: N/A


Thursday:  I finally remembered to bring the Garmin for the 5 miles recovery at the park, instead of leaving it at home, doh.
Plan: 5 Miles @ Recovery Pace
Actual: 5.26 @ Recovery Pace
Pace: 10:44mm
Splits:




Split
Time
Distance
Avg Pace
Summary00:53:395.0010:44
100:10:431.0010:43
200:10:441.0010:44
300:10:441.0010:44
400:10:441.0010:44
500:10:421.0010:46



XT: Fire 45


Friday:  Good thing Friday called for an easy run because after all that hard work, I was tired.  It went well too.
Plan: 9 Miles @ GA Pace
Actual: 9.25 Miles @ GA Pace
Pace: 9:51mm
Splits:




Split
Time
Distance
Avg Pace
Summary01:28:459.0009:51
100:10:111.0010:11
200:09:571.0009:57
300:09:481.0009:48
400:09:451.0009:45
500:09:441.0009:44
600:09:471.0009:47
700:09:541.0009:54
800:09:481.0009:48
900:09:471.0009:48



XT: N/A


Saturday:  Saturday had me very tired after all that hard work, but at least it was a 5 miler.  It went as the other recovery runs go, very well.  But it's very hard to force your body to run this slow.
Plan: 5 Miles @ Recovery
Actual: 5.08 Miles @ Recovery
Pace: 10:44mm
Splits:




Split
Time
Distance
Avg Pace
Summary00:53:405.0010:44
100:10:421.0010:42
200:10:461.0010:46
300:10:451.0010:45
400:10:421.0010:42
500:10:441.0010:45



XT: Push Circuit 3


Sunday:  Today was my first long run with MP miles.  I knew it was going to be hard because Pfitz is already hard, it's super hot outside, and Pfitz calls for the miles to be done at the end.  I knew this was not going to happen so I asked for recommendations.  A good recommendation was to do some sort of speedwork instead of MP miles.  I decided to do them in batches of 2-3 miles.  They went pretty well.  I'm glad I did because it was hot.  So, it went like this: 3 Miles @ LRP, 2 Miles @ MP, 1 Mile @ LRP, 3 Miles @ MP, 1 Mile @ LRP, 3 Miles @ MP, 3 Miles @ LRP
Plan: 16 Miles with 8 @ MP
Actual: 16.25 Miles with 8 @ MP
Pace: 10:00mm for the LRP and 9:11mm for the MP
Splits:




Split
Time
Distance
Avg Pace
Summary02:34:5216.0009:40
100:11:091.0011:09
200:10:141.0010:14
300:10:141.0010:14
400:09:111.0009:11
500:09:111.0009:11
600:09:531.0009:53
700:09:131.0009:13
800:09:101.0009:10
900:09:111.0009:11
1000:10:051.0010:05
1100:09:111.0009:11
1200:09:111.0009:11
1300:09:081.0009:08
1400:09:561.0009:56
1500:09:561.0009:56
1600:09:521.0009:53



XT: N/A


Overall, the week went even better than last week.  Thanks for reading.

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