Today's Mighty Oak


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.


The theme of this plan seems to be every Friday I’m muttering “Uncle Pete is trying to kill me.”

However, I have to say, I’m getting faster, or at least I’m getting more confident at how fast I should be running.

  • Monday: Rest.
  • Tuesday: General aerobic + speed: 7 miles with 6×12 second hills and 6x100m strides; Hills at 9:14 pace, strides at 8:57. Once again, I think I can push these a little faster, so I’ll try that next week.
  • Wednesday: Endurance: 8 miles.
  • Thursday: BWF. Did not want to do this, but got it done anyway.
  • Friday: Lactate threshold: 7 miles with 18 minutes LT interval/4 minutes recovery/12 minute LT interval; 9:31 pace.
  • Saturday: I have to shuffle around a few dates due some things next (this) week, so I moved my recovery 9 miles from Wednesday to today.
  • Sunday: Endurance: 11 miles. Two loops on the jail trail with Liz and Steve. It was sunny and warmer than we wanted, but I was so happy for the company. They peeled off and did 20 and I headed home to brew beer!
  • Stretching: I’ve been doing my full stretch/IT band/knee rehab routine after each run. Things are feeling a bit better (although I didn’t have the chance to on Sunday and I felt it later that day).


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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