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Another week down on the Pfitz/Douglas 18/70 plan.<br><br>
This weeks plan was a Recovery week. The plan was as follows:<br><br><b>Monday</b>: Rest or cross training.<br><b>Tuesday</b>: General aerobic. 10 miles.<br><b>Wednesday</b>: VO2max 9 miles with 6x600m @ 5K race pace. Jog 90 seconds between.<br><b>Thursday</b>: Recovery run. 6 miles.<br><b>Friday</b>: Medium long run. 11 miles.<br><b>Saturday</b>: General aerobic and speed. 8 miles with 10x100m strides.<br><b>Sunday</b>: Medium long run. 15 miles.<br><br>
Here's what actually happened:<br><br><b>Monday</b>: I did my other exercise routine.<br><b>Tuesday</b>: 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.<br><b>Wednesday</b>: 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.<br><b>Thursday</b>: Recovery run. 6 miles on pavement.<br><b>Friday</b>: 11 miles on the trail. Dodged a thunderstorm, stayed on my feet, and did the run.<br><b>Saturday</b>: 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.<br><b>Sunday</b>: Medium long run. 15.2 miles. Legs felt dead the whole way.<br><br>
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.<br><br>
The forecast for this week is hot and humid. Hopefully, it won't be as bad as they are predicting.
This weeks plan was a Recovery week. The plan was as follows:<br><br><b>Monday</b>: Rest or cross training.<br><b>Tuesday</b>: General aerobic. 10 miles.<br><b>Wednesday</b>: VO2max 9 miles with 6x600m @ 5K race pace. Jog 90 seconds between.<br><b>Thursday</b>: Recovery run. 6 miles.<br><b>Friday</b>: Medium long run. 11 miles.<br><b>Saturday</b>: General aerobic and speed. 8 miles with 10x100m strides.<br><b>Sunday</b>: Medium long run. 15 miles.<br><br>
Here's what actually happened:<br><br><b>Monday</b>: I did my other exercise routine.<br><b>Tuesday</b>: 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.<br><b>Wednesday</b>: 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.<br><b>Thursday</b>: Recovery run. 6 miles on pavement.<br><b>Friday</b>: 11 miles on the trail. Dodged a thunderstorm, stayed on my feet, and did the run.<br><b>Saturday</b>: 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.<br><b>Sunday</b>: Medium long run. 15.2 miles. Legs felt dead the whole way.<br><br>
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.<br><br>
The forecast for this week is hot and humid. Hopefully, it won't be as bad as they are predicting.