Notes
Pfitz 18/55 Week 1 Recap
First week finished. According to the plan my milage total was to be 33 but my goal was to start going over 40 mpw and I actually hit 47 this week. I had averaged about 34 mpw over the last 5 weeks so I hoped if I traded some bike miles for running miles the step-up might not be so bad. Overall my average hourly total of exercise didn't change from what I've been doing the last 12-14 weeks.
My goal is to go over the 18/55 planned mileage but not up to the 18/70 level. The extra miles added are to be easy. Having just run a hard 10K on Sunday I started the week a little depleted. Despite this I ran Tuesday's lactate threshold workout (8 miles w/ 4 miles at hm pace). I ended up running those 4 miles at 6:50 pace which is a little more than 15 seconds faster than hm pace. The 10K followed two days later with a hard workout combined with bad sleep left me depleted Wednesday & Thursday but I was able to recover while still running daily and friday was good. Having just run 6 days straight I took Saturday off for recovery. Glad I did. Sunday's long run was to be 12 miles but I went 15 miles at 8:19 pace because I felt so fresh. The run seemingly took nothing out of me and I'm as fresh as ever going into week 2.
This was my highest mileage week ever and I feel fresh and ready to target 50 mpw. If I miss a run due to scheduling I won't necessarily try to make it up. I want to be able to do higher mileage easily, not with difficulty. Number one goal is to feel fresh like I did at the end of this week.
Need to get better sleep and keep a closer eye on the diet. I want to loose a pound a week through July & August. I don't know how easy this will be but it's worth as shot. Also need to incorporate some core training workouts.