Monday, September 1, 2008
The Week's (and Month's) Miles
I'm now into the sixth week of Pfitzinger's 18-week program. There are 12 weeks until Philly. At this point, I feel pretty good. There were some initial worries about injuries, and I still experience knee soreness on top of the usual aches, but I've held up pretty good. This week, I hit 64 miles, the most I've probably ever run in training. The best part is it wasn't that hard. My 20-mile run Saturday went well. I mixed things up by heading north along the Hudson, up through Harlem to Washington Heights. I turned back at the George Washington Bridge, then continued south to Tribeca before coming back up to the Upper West Side. I tested my pace during the run a few times: about 7:45-7:50. This is my ideal for long runs. I know some will say slower is better, but I disagree.
Looking back at the month, I ran 265 miles and 26 of 31 days. The only real deviation I made from Pfitzinger was throwing in an extra rest day a couple weeks ago. I was traveling and really just needed it. I'm going to keep that option open during the next phase of training. Once a month replacing a 5-mile recovery run with total rest seems like a good idea. That should be particularly true for the next phase of training. I'm in a recovery week right now before beginning the hard part of the program: lactate threshold + endurance. This first endurance mesocycle has been good, but I wish there were more 8-10 mile aerobic runs. Maybe that's what I'm used to, but the second 11-mile slow run in the middle of the week is a drag. I felt great after doing 8 miles today at 7:20 pace, then 10 100-meter strides to cap it off. This next phase has some tough runs. Hopefully, work won't intrude too much as the summer ends.
8 miles, 58:50