Report: Tenth Week of Pfitz/Douglas 18/70

equinox marathon 43 · Jul 9, 2007

Another week down on the Pfitz/Douglas 18/70 plan. 
This weeks plan was a Recovery week. The plan was as follows: Monday: Rest or cross training. Tuesday: General aerobic. 10 miles. Wednesday: VO2max 9 miles with 6x600m @ 5K race pace. Jog 90 seconds between. Thursday: Recovery run. 6 miles. Friday: Medium long run. 11 miles. Saturday: General aerobic and speed. 8 miles with 10x100m strides. Sunday: Medium long run. 15 miles. 
Here's what actually happened: Monday: I did my other exercise routine. Tuesday: 10 miles on the trail. After taking a hard spill around mile 4.5, I got really pissed off and ran faster than I should have. Ran a new course personal best for the 10 miles. Wednesday: I went to the track and ran this effort. I did the first 6 miles at BQ pace or faster trying to get my HR high ahead of the VO2max efforts. Very disappointed with the VO2max bursts as I never got my HR above 188, which is at the low end of my VO2max. Thursday: Recovery run. 6 miles on pavement. Friday: 11 miles on the trail. Dodged a thunderstorm, stayed on my feet, and did the run. Saturday: I went to the track and ran 4 miles, then did the 100m strides with 100m recoveries in between, then finished up the mileage. Afterwards, the legs felt really tired. Sunday: Medium long run. 15.2 miles. Legs felt dead the whole way. 
So I got the mileage in. I made my mistakes this week, especially Tuesday and Wednesday. I'm hoping the legs feel better this week, especially after the rest day tomorrow, because this upcoming week has be going to 70 miles with a tough LT workout on Friday. 
The forecast for this week is hot and humid. Hopefully, it won't be as bad as they are predicting.

runningINnyc · Jul 9, 2007

Looks like you are a few weeks ahead of me on the same schedule - which fall marathon are you running?

Timr1 · Jul 9, 2007

Hey guys, i'm watching your progress on the 18/70. I just completed week 2 on the 18/55. Toyed with the idea of doing the 18/70 but I think I made the right decision based on where I was mileage wise to go with the lower plan, but run the piss out of it. I have added some mileage to the plan but hopefully in a smart way, not risking injury. I ended up with 43 miles last week, and the plan called for 36.

Flounder · Jul 9, 2007

I hope you recover fast also as This week will be a tough week - just keep running the right speeds - 
Good running

equinox marathon 43 · Jul 10, 2007

I'm doing the <a href="http://www.equinoxmarathon.org" target="_blank">Equinox Marathon</a> in Fairbanks, Alaska. 
TimR1 - I know a least one other Kick Runner who is doing the 18/55 plan training for the Bay State Marathon. I debated using that plan, but was at about 50 miles a week already, so I opted for the 70 plan. 
Flounder - Thanks for the good wishes. The week is going to be hot and humid, so I will be forced to take it easy. The runs I'm really worried about are Friday's 12 with 7 @ LT and Sunday's 22 miler. I've got the fingers crossed.

Timr1 · Jul 10, 2007

Yeah, you were in a better starting place than I was. In the few weeks before starting the plan, I was only averaging about 30 - 32 mpw. Part of that was compounded by an 11 day hiatus from running, that included an overnight stay in the hospital, and a slow return due to being put on a beta blocker. I was afraid that the jump to 51 miles in the first week of the 18/70 would be too much. So far, I haven't missed a run or shorted the mileage on the 18/55. So far so good. Plus, this is my first time incorporating speedwork and intervals. Last time, I basically just pounded out the miles and then went and ran the marathon.

Jensparks · Jul 10, 2007

I'm at the beginning of week 5 of the 18/55 .... Really kind of glad I'm not doing 70! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> So far so good. You're inspiring EQ! Want to give me your mulligan weeks?

equinox marathon 43 · Jul 11, 2007

I'm not prepared to put the mulligan weeks on eBay just yet. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I still have a lot of high mileage weeks ahead of mile, and I'm just hoping this old body will hold together. 
Besides Jen, you're not going to need them. You're doing awesome yourself.

duckgeek · Jul 11, 2007

Nice work, EQ. You're doing great. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

runningINnyc · Jul 11, 2007

EQ Marathon - what's your BQ pace? And how's it feeling in training thus far? Did you feel your pace slowed at all when you first started this plan? 
Thx!

equinox marathon 43 · Jul 12, 2007

My BQ pace is about 7:27's. I'd have to do a 3:15:59 to qualify. 
Quite honestly, I've got a better chance of finding a Marriot hotel on the moon than I do of ever running a 3:15:59. On any course. 
The Equinox course is not USATF certified, so I couldn't use it as a BQ anyway, but trust me, the day I run a BQ on the Equinox course is the same day that Jennifer Aniston is going to confess her undying love for me! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> Ain't gonna happen. 
As for has my paced slowed? Yes, but that was expected. Much of my running has been done on trails during training, and I rarely run them otherwise. Trails slow me down anywhere from 1:00 to 1:30 per mile. 
The asphalt runs have slowed slightly, but some of that is due to the heat of the summer, and me trying to be smart about it, knowing that I'm running more miles than I have been in the past.

Flounder · Jul 13, 2007

My BQ pace is about 7:27's. I'd have to do a 3:15:59 to qualify. 
Quite honestly, I've got a better chance of finding a Marriot hotel on the moon than I do of ever running a 3:15:59. On any course. 
You will be suprised at the shape you will be in after this program - It will feel like you are sludging along week after week and month after month - and suddenly after a cutback week you'll either pop a race or a workout and think "Man - Where did that come from?" 
For me it took 12- 18 months of higher mileage and all of a sudden I made a quantum leap - My physical improvement was constant - But I didn't realize it or have faith in it until the end of the period. 
I struggled and struggled to break 40 in a 10k - then popped a low 38. Struggled and struggled to break 38 and then popped a 36. Funny I have never run a 37 or 39 10k - In both cases I believe I was physically able to meet the goals way before I was mentally able -

Report: Tenth Week of Pfitz/Douglas 18/70

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