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:


Monday: For 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
Splits: N/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.

Comments

Post a Comment

Popular posts from this blog

Damaris' NYCM (FE and Race Report)

Image
Summary: On Sunday, I finished my 4th Marathon, the NYCM, the first of my season.  It was a great experience and I had tons of fun, I met tons of forumites, and I experienced how my marathon season may go if I don't get my asthma in check.  Even with that, I finished in 4:59:22, not a PR, but with a lot of insight as to how my lungs work. Novel: Chapter 1: The Training This was not a marathon I was planning or wanting to run, but my friend wanted me to enter the lottery and run with her (pacing her on her first) so I entered never believing I would get in.  So, of course I got in.  I had already planned to choose a high mileage intense training for the West Palm Beach Marathon (December 4), so all I needed to do was to organize my training so that I was already trained by the time I would get to NYCM and with enough time to recover until WPB. Since I was already doing 50mpw easily, and already averaging 40mpw in 2011, in June I made the decision to...
Read more

Surgery and Recovery

Image
 It's been a while, I know, and lots has happened since last I wrote my RR from London. A month or two before London, I started having issues with my right foot dragging while running. No pain or any indication that anything was wrong. Just before Easter, I had a run outside with hubby when I noticed my toe was feeling weird and when I turned the shoe, the whole big toe area had scraped off! It wasn't happening all the time by then, but this was the turnaround point of the issue. While it was happening once in a blue moon, now it started happening on and off during the runs. I only had two long run weekends left for London (back to back LRs on both days, like 16/12 and 18/14) and I still ran them well but shortened the run/walking to 30/30 seconds to accommodate the issue. And as you read, I finished London so success on that. The week before we left for London, I started seeing a chiropractor and PT for the issue. Both and many friends kept telling me that it was the back and ...
Read more

DTR Endurance 50K: In Which Docket Finally Runs an Ultra

Image
And apparently, because I need to keep my Bad Ass card, I decided to take on a very hard course, oops. After DNS'ing my first ultra last year for asthma reasons and after having to DNS that same ultra again this year because I had a kitty in the hospital and very ill, I signed up for the DTR Endurance 50K, a tough trail race in Stuart, Florida.  While the other ultras were road races, this one was going to be on a trail.  A trail I had never seen until today (the park is 2 hours away from home).  A trail that ended up being tougher than advertised, even though the RD did a great job warning us that it was a tough course and an adventure.  It was both, alright. As you know, I am going after more Maniac stars, so this race had to be official to count.  The only issue was that the race had an 8 hour limit and I was not sure I could finish it within that time.  The last trail HM I did was 2 years ago and I finished in 3:45 so I knew that if the race w...
Read more