Today's Mighty Oak

Pfitz 12/47 Week 1



And we’re back on a training plan (and it feels so good. Just kidding, Uncle Pete is probably trying to kill me), this time, getting ready for the Philadelphia Half Marathon in November.

Most of my training plans have been miles focused, with minimal workouts in them, so I figured I would try something a little bit different. Pfitz is very scientific in his approach, with very structured workouts. I already know there’s a couple weeks I’ll be moving some things around, so that will take more finesse than on previous plans, but overall, I’m excited.

The goal is to sub 2:10 at Philly, although it is a relatively flat course, so I’m hoping with this plan I can reach that, it’s not too much of a stretch, and will be a nice new PR.

I have my train tickets, just have to get an AirBnB for me and two of my friends and we’ll be out there enjoying the weekend and seeing a new (to me) city!

  • Monday: Rest. Well, was supposed to be a rest day, but since it was Labor Day and I had the day off, I met a friend and we did 5 miles along a favorite route of hers!
  • Tuesday: General aerobic + speed: 6 miles with 8x100m strides; 9:14 pace. Looking back, I should probably increase this pace a bit.
  • Wednesday: Endurance: 8 miles. Headed to Schenley Park to run both the day and night versions of the Frontrunners loops. Was humid and gross, and I kept seeing the same people as we all took different winding routes through the park and nearby streets.
  • Thursday: BWF. Back on the Recommended Routine, hoping to do this twice a week during this cycle.
  • Friday: Lactate threshold: 7 miles with 14 minutes LT interval/4 minutes recovery/12 minute LT interval; 9:31 pace. My first crack at a true LT workout (using the paces in on the charts in the back of the book).
  • Saturday: Rest.
  • Sunday: Endurance: 10 miles. Also did BWF since I didn’t do it on Saturday
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine after each run. Things have felt a bit creaky, but I think that’s to be expected the first week back on a training plan, but otherwise, nothing too painful.

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