Schedule
- Goal Race: 3:30-4:00 Berlin
- Plan: Pfitz 18/63 by thebottlefarm (Unofficial)
| Date | Day | Workout | Results |
|---|---|---|---|
| 2025-06-16 | Monday | Rest or cross-training | Yoga and mobility drills |
| 2025-06-17 | Tuesday | Lactate threshold 14.5 km w 8.0 km @ 15K to half marathon race pace | 5mi/8km LT @ 4:18/km Total: 10.62mi/17.09km @ 5:35/km |
| 2025-06-18 | Wednesday | General aerobic 12.9 km | 8mi/13km @ 6:36/km |
| 2025-06-19 | Thursday | Recovery 8.0 km | 7mi/11km @ 7:21/km |
| 2025-06-20 | Friday | General aerobic 19.3 km | 12mi/19.5km @ 6:13/km |
| 2025-06-21 | Saturday | Recovery 8.0 km | 5.6mi/9km @ 7:05km Yoga and mobility drills |
| 2025-06-22 | Sunday | Marathon pace run 25.7 km w 16.1 km @ marathon race pace | 10mi/16km @ 5:10/km Total: 16mi/25.77km @ 5:36/km |
- Total:
- Expected: 55mi / 88.51km
- Actual: 59.48mi / 95.72km
Thoughts
I switched to 18/63 two weeks ago from 18/55 after maintaining an average of 55mi/90km weekly in its first three weeks without any injury or decline in performance during quality runs.
This fifth week I had three quality runs: a tempo and two long runs and I was relieved to finish the tempo immediately because it is usually the one I dread. After three LT workouts I think I’m starting to learn how to find that place to maintain my pace and keep myself in check in case I break down in form or slow down. It was successful and I am proud of the 4:18/km average.
The GA immediately after the tempo day scared me a bit because I was used to a recovery day after but it went well - no ankle and shin pains up to Friday.
Unfortunately I wore my nearly dead Puma Deviate NITRO 3s (~472mi/760km) for the medium-long run and they caused a bit of shin pain after the 10mi/16km mark which carried on up to Sunday morning. I did some ankle drills and massages on Saturday to help mitigate the pain because I didn’t want to skip a marathon pace run. I think it helped a bit because I was able to finish the long run without any major pains. The MP block went smoothly during my route because it was both sunny and windy.