Training Log 11/20 – 11/26: Pfitzinger 10k, 2 weeks to goal race

Total Mileage – around 30 (counting a warm-up jog for the turkey trot)

Monday 11/20: 7 miles with 2 sets of 4x150m + jog 250m in between, 4 minutes jog between sets

Avg pace –  8:50

I am physically incapable of counting while running. I think I did an extra 150m. This time I did plan ahead and make sure I knew what 150m and 250m are on a treadmill. For the sprints I jacked it up to 9.0 again. I’m not sure if this experiment doing sprints on a treadmill is working out that great. I mean, tempos and longer intervals are fine, but I feel like I’m not really sprinting if I’m spending a tenth of the time messing with the buttons.

Tuesday: Rest

Wednesday: Recovery 3 miles

Avg pace – 9:13

My usual MO is to not run at all the day before a race, but Pfitzinger (and I think most other formal training plans) has a shakeout run the day before. My office shut down a couple hours early but the busses don’t start running until a bit later, so I knocked these 3 out at the gym on the treadmill.

Thursday: Tune-up 5k

Avg pace: 7:16 – a PR for me!

Race recap is in the post below, but amazing finish line photos above. This race is great with swag…pj pants, a cotton shirt, a medal, and the photos are free. I did maybe a mile jogging warm-up which I’m not sure did anything for me as I think had to stand in the corral for about 20 minutes. No time for a cool down run because we had to rush to my in-laws house for Thanksgiving dinner.

Friday: 7 miles

Avg pace – 8:29

This one was an example of ‘you never know what you’re going to get.’ I felt a little nauseous when I was getting ready to go out and kind of planned to phone it in, but as soon as I got outside into the fresh air I felt amazing. I usually keep my non-speedwork runs in the 8:50-9:10 range, but I was really feeling strong and since the next day was a scheduled rest day I figured I’d go with it.

Saturday: Rest Day

Sunday: 9.5 miles

Avg pace – 8:31

Today’s run was an example of the perils of procrastination. As soon as I got out the door it started pouring rain and didn’t let up at all for the entire run. I was soaked through. It was like an ice bath and a run at the same time. I didn’t check my paces until I got home again — apparently I find cold weather very motivational as this was another long run on the speedy side.

For the podcast listeners out there, I highly recommend this week’s episode of More Perfect. It’s about a case that Ruth Bader Ginsburg was involved in when she was a lawyer trying to get gender-based discrimination to require the same strict scrutiny as race-based discrimination. The case that turned the tide involved a bizarre beer law in Oklahoma. I was cheering by the end of it

I’m linking up with Holly and Tricia again for the Weekly Wrap-Up. Slowly getting the hang of this blogging thing and really enjoying the one stop shop for finding more running blogs.

wrapup

18 thoughts on “Training Log 11/20 – 11/26: Pfitzinger 10k, 2 weeks to goal race

  1. What a solid week! I have a hard time doing math when running too – especially keeping track on a treadmill – I usually go by time, and even then forget where I am in my routine! That’s why OTF is good – I just do what the coach tells me. 😉 I’ll have to check out that podcast …

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    • Maybe I’ll look into getting a coach for a future training cycle. Having someone else keep track of things while I’m running would be a benefit for sure.

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  2. Congratulations on that super speedy 5k PR! My Math is horrible during a race and I’ve always wondered why even simple calculations seem so hard! I’m definitely going to use podcast the next time I train for a marathon. A good story would be the perfect distraction. Thanks for linking!

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    • Thanks! I couldn’t run without podcasts. I train with them but then for races I have a playlists of these really embarassing pop songs that I never listen to any other time.

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  3. Great week! Don’t second guess the mill sprints. Trust me they work. If you want, allow an extra 10 seconds or so for the mill to get up to speed. Oh Pete Pfitzinger. That plan brings back memories! Enjoy it!

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    • Good tip! I’ll probably do that this week. I’m planning on trying the Pfitzinger 18/55 marathon plan next so I figured it would be a good lead-in to try the 10k.

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  4. Congrats on the PR!! Also how are you liking the Pfitzinger plan? I bought his book and the Daniel’s book and I was debating between the two- your workouts look similar to Daniels plan though too. I’m hoping for a mega PR on a 10k this coming spring so I’m debating which one to use!

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    • Thanks! I have the Daniels book too but haven’t tried a plan yet because I’m too lazy to do the math. Pfitzinger has been good but sometimes tough to get in the longer midweek runs. I’m also surprised there aren’t a lot of race pace miles. It seems to be working though.

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