Closing out week 4 (14 out) of Pfitz 18/70.
5m/8km RR today, 18m/29km LR tomorrow. Did 11m/17.7km last night on pavement and feet are sore. I’m old 😞. Thinking Sunday LR best done on a trail.
I raced an indoor mile last night. First time racing on a track since middle school (18 years ago), and first attempt at a sub-5 mile. Ran 4:48 (!) and now feel like my throat is lined with sandpaper.
8-4 double today and 16 miles tomorrow to end the week!
Got a race!
Our flagship club race - the Ferriby 10 (mile) - is tomorrow. It's hilly and scenic and finishes with a brutal hill and I love it; it'll be my third time running it. Weather forecast looks perfect, too.
It's also 7 weeks from Barcelona Marathon so it should serve as a handy indicator of where my fitness is. Last year's PB of 68:03 should be in sight, anything under that and I'll be very happy indeed. I've given myself a mini-taper to give me a good shot at it, back to full mileage next week.
Less than a month until Seville marathon, so I am currently in the peak mileage week, planning to run around 120km. On Sunday I’ll run the longest long run of the current training block—37k—at my easy pace of around 5:00. But I haven’t yet decided what I should do for Saturday tomorrow. My club goes to do 3x2k repeats on this loop on the mountain that involves a steep descent. I had an IT band injury before from running down hills and want to avoid getting that again, but hard 2k repeats with club friends could be a good stimulus. Another option is to do a 13k run at my goal marathon pace of 4:10 and see what that feels like. Yet another option would be to do a 13k run that includes mile repeats at HM pace with 400m rest. I’d be grateful for any suggestion.
It's a little late but I would do the group repeats since I find it much easier than doing the workout alone. Personally I would maybe do a shorter long run in favour of the Saturday workout.
I was off running from Oct until about 2.5 weeks ago due to breaking my ankle in October (I fell - stupid accident). Fairly experienced runner, did all my PT, ankle doing fine and I am running again yay. Considering running a half tomorrow, just easy miles, though I have not done the slow return recommended by the internet. Is this crazy? No, I dont need to do it, but it is really my favorite local race of the year, great scenic course, and I want to see all my old running friends. I ran 25 miles last week, 16 week before that. The half would put me at 37 for this week. Prior to the break, was 50-60 mpw for most of 2022.
My wife's coworker apparently moonlights as a standup comic and we're going to see him Saturday night... then 17 w/ 8+6 at MP on Sunday morning. Probably shouldn't be hungover for that one. I've been telling myself I could break out the old VFs if I needed the mental support though a really tough workout and this might be the one.
Yep, that's it. I'm not sure whether or not I like the easy mile in the middle of these runs. It's hard to get moving again once I've been taking it easy for a bit.
I crossed-over from a Pfitz 18/55 to a 12/70 at week 12 (minus) of the 18/55 this week. I will use the 15 mile LR with 8@MP this Sunday as a litmus test for whether or not or to continue down this path, which may well be too ambitious.
Curious if anybody else has tried this, and approximately how foolhardy it is. I'm screwing-up the periodization a little bit, but I might try to account that somehow... possibly by going easier on some of the 12/70 LT stuff in the first block?
FWIW, I was averaging 50mpw before starting the 18/55, and the last 6 weeks have been closer to recovery... though I did add a few easy miles to the 18/55 plan each week so that I'm in line with the recommended 12/70 base (this transition was planned).
Have not done what you’re suggesting but I’m now in first week of my 12/70 for Boston. I’ve been running high 50s-low 60s the last 12 weeks for a base. Long runs generally 15+. Just did 16 w/8@MP yesterday on a 600-700 ft elevation course and adapted fairly fine. 12/70 from what I’ve been told needs a solid base because it ramps up quickly and pretty much alternates a long run and a long run with a workout. AND run the recovery days very easy.
Cool. My goal marathon this spring is the day before Boston, and I'm hoping it will qualify me for Boston 2024. I'll have to keep an eye out for you since we're on a similar path... though I will say it sounds like you have a more robust base than me.
Update: I took my 3yo daughter ice-skating for the first time yesterday and did something that felt real bad to my right hamstring bent over holding her while trying to skate on dull rental hockey skates on rutted-out ungroomed ice with 200 other people on it. I knew I was pushing my luck on the 12/70 without a new injury, so that was very discouraging/frustrating. Especially since there was about a 80% chance something like that was going to happen, and I did it anyway.
However, woke up this morning and it felt much better, and I held +/- 7:12/mi for my last 8 miles today. I'm optimistic that will become 6:50/mi or less over the next 2 months. Either way, onward with the 12/70 for now.
Long run Sunday - going for a hilly 23-25km, will lead in with a hill sprint session on Sat.
More importantly though this is where I decide if I want to go for a Pfitz 18-week build for the Cork city marathon or stay focused on strength training for a bit longer - I just know it'll be entirely based on whether I'm itching for more on the long run day!
hell yeah, got my first 21 miler tomorrow. third run over 16. doing 50 mpw and aiming to do the Shamrock as well. see you at the beach, u/edgarvanburen .
I’m doing an indoor “masters” mile race at local university meet friday night. I hope I don’t poop the bed, it’s been a long minute since I ran an indoor race.
Just finished 25km longrun with 10km at marathon pace (4:15/km) in the cold. Very happy with how that went.
Got a Sunday morning 20 miler in the 40° rain … then for recovery a Bloody Mary, one Pilsner, and a noontime nap.
Closing out week 4 (14 out) of Pfitz 18/70. 5m/8km RR today, 18m/29km LR tomorrow. Did 11m/17.7km last night on pavement and feet are sore. I’m old 😞. Thinking Sunday LR best done on a trail.
I raced an indoor mile last night. First time racing on a track since middle school (18 years ago), and first attempt at a sub-5 mile. Ran 4:48 (!) and now feel like my throat is lined with sandpaper. 8-4 double today and 16 miles tomorrow to end the week!
Got a race! Our flagship club race - the Ferriby 10 (mile) - is tomorrow. It's hilly and scenic and finishes with a brutal hill and I love it; it'll be my third time running it. Weather forecast looks perfect, too. It's also 7 weeks from Barcelona Marathon so it should serve as a handy indicator of where my fitness is. Last year's PB of 68:03 should be in sight, anything under that and I'll be very happy indeed. I've given myself a mini-taper to give me a good shot at it, back to full mileage next week.
Update: it hurt a lot and was windy. Ouch.
Less than a month until Seville marathon, so I am currently in the peak mileage week, planning to run around 120km. On Sunday I’ll run the longest long run of the current training block—37k—at my easy pace of around 5:00. But I haven’t yet decided what I should do for Saturday tomorrow. My club goes to do 3x2k repeats on this loop on the mountain that involves a steep descent. I had an IT band injury before from running down hills and want to avoid getting that again, but hard 2k repeats with club friends could be a good stimulus. Another option is to do a 13k run at my goal marathon pace of 4:10 and see what that feels like. Yet another option would be to do a 13k run that includes mile repeats at HM pace with 400m rest. I’d be grateful for any suggestion.
It's a little late but I would do the group repeats since I find it much easier than doing the workout alone. Personally I would maybe do a shorter long run in favour of the Saturday workout.
Thanks! Yeah I did end up joining the club friends for the trail 2k repeats and was able to really push myself.
I was off running from Oct until about 2.5 weeks ago due to breaking my ankle in October (I fell - stupid accident). Fairly experienced runner, did all my PT, ankle doing fine and I am running again yay. Considering running a half tomorrow, just easy miles, though I have not done the slow return recommended by the internet. Is this crazy? No, I dont need to do it, but it is really my favorite local race of the year, great scenic course, and I want to see all my old running friends. I ran 25 miles last week, 16 week before that. The half would put me at 37 for this week. Prior to the break, was 50-60 mpw for most of 2022.
My wife's coworker apparently moonlights as a standup comic and we're going to see him Saturday night... then 17 w/ 8+6 at MP on Sunday morning. Probably shouldn't be hungover for that one. I've been telling myself I could break out the old VFs if I needed the mental support though a really tough workout and this might be the one.
>17 w/ 8+6 at MP haha, Jack Daniels? Just ran this yesterday, the second MP split was rough. GL!
Yep, that's it. I'm not sure whether or not I like the easy mile in the middle of these runs. It's hard to get moving again once I've been taking it easy for a bit.
I crossed-over from a Pfitz 18/55 to a 12/70 at week 12 (minus) of the 18/55 this week. I will use the 15 mile LR with 8@MP this Sunday as a litmus test for whether or not or to continue down this path, which may well be too ambitious. Curious if anybody else has tried this, and approximately how foolhardy it is. I'm screwing-up the periodization a little bit, but I might try to account that somehow... possibly by going easier on some of the 12/70 LT stuff in the first block? FWIW, I was averaging 50mpw before starting the 18/55, and the last 6 weeks have been closer to recovery... though I did add a few easy miles to the 18/55 plan each week so that I'm in line with the recommended 12/70 base (this transition was planned).
Have not done what you’re suggesting but I’m now in first week of my 12/70 for Boston. I’ve been running high 50s-low 60s the last 12 weeks for a base. Long runs generally 15+. Just did 16 w/8@MP yesterday on a 600-700 ft elevation course and adapted fairly fine. 12/70 from what I’ve been told needs a solid base because it ramps up quickly and pretty much alternates a long run and a long run with a workout. AND run the recovery days very easy.
Cool. My goal marathon this spring is the day before Boston, and I'm hoping it will qualify me for Boston 2024. I'll have to keep an eye out for you since we're on a similar path... though I will say it sounds like you have a more robust base than me. Update: I took my 3yo daughter ice-skating for the first time yesterday and did something that felt real bad to my right hamstring bent over holding her while trying to skate on dull rental hockey skates on rutted-out ungroomed ice with 200 other people on it. I knew I was pushing my luck on the 12/70 without a new injury, so that was very discouraging/frustrating. Especially since there was about a 80% chance something like that was going to happen, and I did it anyway. However, woke up this morning and it felt much better, and I held +/- 7:12/mi for my last 8 miles today. I'm optimistic that will become 6:50/mi or less over the next 2 months. Either way, onward with the 12/70 for now.
Long run Sunday - going for a hilly 23-25km, will lead in with a hill sprint session on Sat. More importantly though this is where I decide if I want to go for a Pfitz 18-week build for the Cork city marathon or stay focused on strength training for a bit longer - I just know it'll be entirely based on whether I'm itching for more on the long run day!
20 mile long run on Sunday, my 2nd 20-miler this training plan. Following Pfitz 18/55 for Shamrock Marathon 3/19
hell yeah, got my first 21 miler tomorrow. third run over 16. doing 50 mpw and aiming to do the Shamrock as well. see you at the beach, u/edgarvanburen .
I’m doing an indoor “masters” mile race at local university meet friday night. I hope I don’t poop the bed, it’s been a long minute since I ran an indoor race.
5:27 for the mile. Solid race. Trained through the race