Today's Mighty Oak

Pfitz 12/47 Week 3



I had to do a lot of juggling this week, a lot of which is due to what’s going on in Week 4, so a very full, somewhat painful, but very successful week!

  • Monday: Rest.
  • Tuesday: Rest.
  • Wednesday: Speedwork: 6 miles: 6×12 seconds hills (8:57 pace), 6×100 meter strides (8:34 pace). Was supposed to do 8, but a study I’m in has a heart rate sensor on my foot and it was painful to run, so I called it a bit early. Still getting faster on my speed workouts and think I can push it even a bit more.
  • Thursday: Rest.
  • Friday: Lactate threshold: 8 miles with 18 minutes LT interval/4 minutes recovery/15 minute LT interval; 9:31 pace.
  • Saturday: 8 miles. Afterwards I did the second event for the Corndog League, which was flights of stairs (both up and down) in 20 minutes. I met Mike and we went to the Cathedral of Learning where I completed 47 floors (pictures below)! From there, I headed to the Frontrunners 30th Anniversary Banquet!
  • Sunday: Endurance progression: 12 miles. Last two miles at LT pace (9:31)
  • Strength: I only did one BWF workout last week, so I did three this week to even it out: Wednesday, Friday, Sunday. It’s definitely paying off, so that’s awesome!
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine after each run.

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