Hello everyone,
Sorry to do a driveby like this, but I am way short on time. Work and social responsibilities have made my life into one big to-do list for the next little while. (Cue those of you with parents laughing hollowly.) I'm chucking up my week now.
I hope to find time to comment on Tuesday. No chance for Monday, alas. But I've read the thread and, as usual, felt impressed by the dedication of you all. Keep on truckin'!
Pfitzinger Week 16/18
Goal: Portland Marathon (10/05) 2:40
Monday: 10k recovery (am), 8.1k recovery (pm)
This was friggin’ cold. We had a little sneak-preview of winter in Alberta for the first four days of this week. Got down below freezing for the morning run. A reminder to enjoy these few days of heat and sun while we can.
Tuesday: 16k general aerobic (pm) – this wound up as 3:58/km, which I think is a bit too fast but it felt pretty good at the time.
Wednesday: 6k recovery (am) 18.3k VO2 max (pm)
The workout called for 6x1200m @5k pace with 50-90 percent of the interval time as jogging rest.
Went 3:48, 3:49, 3:48, 3:48, 3:48 with 2:40 of rest, which I felt pretty good about. This workout was a bit of a head-scratcher because every other VO2 workout in the schedule has less than 5k of running at 5k pace. This one had 7.2, which seems like a lot.
Also, I felt pretty lactic in the last 200m of the final rep. I’ve read that interval training should always leave you feeling like you could do one more rep, and I’m not sure that was the case for me here. But on the other hand, that’s what Pfitinzger calls for.
In conclusion: I’m confused, but glad I could manage this workout. I’m reasonably certain I could set a new 5k PR right now in the right race, actually.
Thursday: 8k recovery (am), 24k medium-long (pm).
Felt a bit sore on the medium-long from yesterday. First half at 4:17/km, last half at 3:56/km.
Friday: 6k recovery (am), 16k general aerobic (pm)
General aerobic was 4:18/km this time. Still a bit sore, I guess.
Saturday: 5k recovery (am), 16k general aerobic + strides (pm)
Barefoot strides, possibly for the last time this year. Felt great.
Sunday: 34k long run
Had to do this mostly on trails because of the number of races going on around the river that monopolized the roads. First 17k at 4:21/km, then the rest at a feeble 3:59/km. Did not feel strong in this run at all, though I did manage to pass a pack of University of Alberta track team runners. That felt pretty neat, even though I’m sure they were just doing a general aerobic run or similar.
A combination of built up mileage and hunger, I think. I never eat before a morning run, and this time I slept in and didn’t get going until after 9. Then I only ate 20 gummy bears on the whole run. The amount of pep put back in my step by some post-run calories makes me think I might have been low on fuel throughout this.
Total: 168.2k
Thus endeth the 100 mile weeks for me for this cycle. Mr. Pftizinger sends you off with a doozy–this week was tough. But I’m pleased with getting through the VO2 workout on Tuesday and excited to see how I respond to a bit more rest.
Next week is 130k with a 10k tuneup race on Saturday. I’m going to do it as a time trail at the track and see how far I can get below 34. Excited!