Pfitzinger 8 Weeks btween Marathons
Boston Marathon April 16, 2007  
WE MPW Mon Tues Wed Thurs Fri Sat Sun
25-Feb Plan 22 REST REST Recovery                5 mi REST Recovery                5 mi Recovery                5 mi Recovery                7 mi 7 DONE
25-Feb Actual 22 0 0 5[1] 0 5[2] 5[3] 7[4]
4-Mar Plan 32 REST Recovery                5 mi Recovery                5 mi REST General Aerobic          7 mi w/ 8x100m strides Recovery    5 mi General Aerobic          10 mi 6 DONE
4-Mar Actual 34 0 5[5] 5[6] 7[7] 2[8] 5[9] 10[10]
11-Mar Plan 42 REST Recovery   6 General Aerobic        9 mi REST General Aerobic         9 mi w/ 8x100m strides Recovery   5 m-LR             13 mi 5 DONE
11-Mar Actual 50 2[11] 6[12] 11[13] 2[14] 9[15] 5[16] 15[17]
18-Mar Plan 55 REST General Aerobic     8 mi w/ 10x100m strides m-LR             12 mi Recovery    4 mi Lactate Threshold      9 w/ 5 mi @15K Recovery    5 mi w/ 6x100m strides LR                17 mi 4 DONE
18-Mar Actual 61.2 0 10[18] 13[19] 4[20] 9[21] 5[22] 20.2[23]
25-Mar Plan 65 REST Recovery    6 VO2 max             10 mi w/ 5x1000m @5K 2 min jog m-LR             15 mi General Aerobic         9 mi Recovery   5 LR              20 mi 3 Injury! = Xtrain[24]
25-Mar Actual 12 0[25] 6[26] 6[27] 0[28] 0[29] 0[30] 0[31]
1-Apr Plan 59 REST VO2 max             9 mi w/ 4x800m @5K 90sec jog m-LR             11 mi Recovery    6 mi w/ 6x100m strides Recovery       5 8 - 10K Race or Time Trial LR              17 mi 2
1-Apr Actual 0              
8-Apr Plan 38 REST General Aerobic         8 mi w/ 8x100m strides Recovery    5 Recovery    5 VO2 max             9 mi w/ 3x1600m @5K 2 min jog Recovery    5 Recovery + Speed        6 mi w/ 8x100m strides 1
8-Apr Actual 0              
15-Apr Plan 40 m-LR                13 mi REST Recovery    5 Dress Rehearsal  7 Mi w/ 2 mi @ MP Recovery       6 Recovery + Speed        5 mi w/ 6x100m strides Recovery       4 0 BOSTON
15-Apr Actual 0              
22-Apr Plan 26.2 BOSTON    MARATHON             -1
22-Apr Actual 0 0[32]            
PACE
Recovery 9:00 - 10:00  - low 140's AHR
LR 9:40 - 8:40
GA 8:10 - 8:30
BQ 8:30
MP(training) 8:00 Target: Run Boston 07 @ 8:30 pace
LT 7:30 - 7:40 Big Hills in m-LR's and GA runs
10K 7:10 - 7:20
5K 6:55 - 7:05
[1]
5 mi @10:00 AHR 146
[2]
5 mi @10:12 AHR 145
[3]
5 mi @9:27 AHR 150
[4]
7 mi @9:25 AHR 145
[5]
5 mi @9:23 AHR 146
[6]
5 mi @9:11 AHR 149
[7]
swapped fri… 7 mi @8:07 w/ 6x23 sec strides  AHR 164
[8]
Brick.. 40 min @110 rpm then 2 mi @7:56 AHR 162
[9]
5 mi @9:57 AHR 142
[10]
10 miles @ 8:12 AHR 163
250 ft elev. Down then up
[11]
2 mi @10:19 AHR137
[12]
6 mi @ 9:38 AHR 141
[13]
11 mi
9 mi @ 8:03 hills AHR 160
2 mi @9:02 AHR 147
[14]
Brick: 40 min spinning AHR 132
2 mi @8:21 AHR 151
[15]
9 mi @ 7:58 AHR 161
[16]
5 mi @ 10:xx AHR 143
Soft surface DFCG
(PF issues)
[17]
15 mi hilly @8:27 AHR 159
[18]
10 mi = 8 mi @7:51 AHR 160  + 2 mi @9:08 AHR 147
[19]
13 mi Hilly @ 8:44 AHR 151
[20]
4 mi @9:56 AHR 141
[21]
9 mi @7:49 with 5 mi @ 7:35
[22]
5 mi @ 9:39 AHR 145
PF rt foot!
[23]
20.2 hilly miles @ 9:17 AHR 152
Ran with PF heel pain. Disappeared at mile 15
[24]
7.2 hrs exercise = 50 miles
[25]
walked 4 miles with many backwards strides (1.3 miles total backwards!)
[26]
6 mi @9:41 AHR 146
[27]
6 mi @8:51 AHR 154

PF sharp pain = limp
[28]
Elliptical 20 min pm We pm
+ 60 min Thur @ AHR144
[29]
REST saw Dr. Said I could run Boston
[30]
Elliptical 60 min AHR 153 most around 158
[31]
3:15:00 on the elliptical!    AHR 145, Max 160 on rolling hills setting rpm 65-75.
[32]
40 min spinning (13 mi)