Masters Running

40/40 Thread for Week Ending 6/28/09 (Read 327 times)


Marathon Maniac #957

posted: 6/22/2009 at 4:09 PM
modified: 6/28/2009 at 2:46 PM

For those of you who are new, this is the 40/40 thread, for people who are over 40 years old who run 40 miles/week or more. We give Free Passes to those who come really close or try really hard...

 

 

Here’s what I have for last week’s tally so far, although several haven't posted yet.  Let me know and I will add you in.

 

Who

Miles

Commentary

CNYrunner

56.4

2 runs with Holly!

Perchcreek

52.4

Trails, hills, track – nice mix

MrPHinNJ

51.9

Nice tempo and MP runs

Slimbo

45.8

Guessing there, put you down for 6 on Sunday

Holly

45.6

2 great runs with CNYrunner!

Rasmussenmp

45.6

See you in Seattle!

GKA

45

We love Doctor Who at our house

Pfriese

40.1

Back to solid running

Johnlvs2run

40

Nice and steady

BCMorant

34

Head cold this week

Mainerunnah

23.6

Mt. Washington Road Race, and a PR – excellent!

Slo_Hand

19.9

Quad City Tri!

Biketm

On the DL

 

 

 Here’s my tentative plan for the week.  A little different, with Seattle R&R is on Saturday and travel days on each side of it.

   

<b>Day</b>

<b>Plan</b>

<b>Actual</b>

<b>Commentary</b>

Monday

0

0 miles

 Rest day

Tuesday

5

5.35 miles

 Easy pace, w/10 x 100m striders

Wednesday

6

7.05 miles

 With miles 3 and 4 at (8:36, 8:32)

Thursday

3-4

3.45 miles

 Easy pace

Friday

0

X

 Rest day (travel day)

Saturday

26.2

26.2 miles

 Seattle R&R Marathon

Sunday

?

2.5 miles

 Recovery pace

Total

?

44.5 miles

 

 

 

Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."

posted: 6/23/2009 at 12:03 AM
modified: 6/28/2009 at 10:15 PM
Good Luck Holly---have fun and run strong in Seattle. I'll be on the road later this week and will miss having a friend to run with....boo hoo.

Here's the plan and thanks for doing this:

6/22-----3-5 easy-----actual 3 miles
6/23-----8-10 @8:15 pace-----actual 8.8 miles @8:17 (1:12:42)
6/24-----5x.75 @ 7:00-7:05 pace (2:30) 9 miles total----12 miles total (speed  intervals at 6:50 pace)
6/25-----5-7 easy-----4 easy alongside the Gettysburg battlefields
6/26-----8 @8:15 pace-----9 at 8:16 pace
6/27-----4 with strides-----4 with last part fast
6/28-----10 mile race (try and hold 7:30 pace) plus wu/cd 16 total-----16 with 10 @1:16:24 1st in 40-49 age group


56.8 for the week----feeling pretty strong and ready to move into 60 mpw and lengthier tempo torture soon

weights and core workouts (3x)
"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, keep moving."
Martin Luther King, Jr.
posted: 6/23/2009 at 1:03 AM
modified: 6/29/2009 at 11:14 PM

Good Luck in Seattle Holly, I'll be thinking of you all...have a greta time!

 

Monday - 6.03 Easy Recovery Miles - 52:37 - 8:44 - Avg HR 129 Max HR 138 - Steady Rain & 64°

 

Tuesday - 8.03 miles - 1:08:10 - 8:30 - Avg HR 134 Max HR 156 - Rain, wind & 65°

2.25 mile warm up - 20:18
7 x .25 mile hills w/ .25 mile recovery  - 1:45 - 1:44 - 1:46 - 1:42 - 1:44 - 1:42 - 1:42
2.28 mile cool down - 20:10

 

Wednesday - 5.02 Miles - 44:31 - 8:52 -Avg HR 122 Max HR 132 - Cloudy, humid & 63°

 

Thursday - 5.02 Miles - 43:43 - 8:43 - Avg HR 130 Max HR 175 - Partly sunny, humid & 78°

 

Friday - 6.10 Miles - 52:22 - 8:36 - Avg HR 137 Max HR 146 - Cloudy, 78° & humid!

 

Saturday - 6.48 Miles - 51:25 - 7:57 - Avg HR 131 Max HR 163 - Overcast & very humid, 63° (5 x 1000 meter repeats w/1 min recovery - warm up and cool downs as well)

 

Sunday - 10.58 Miles - 1:31:23 - 8:39 - Avg HR 124 Max HR 168 - Cloudy, rain & 63°

 

Total - 47.26 miles
TomD


posted: 6/23/2009 at 1:34 AM
modified: 6/29/2009 at 12:42 AM

Finally feeling pretty good about running some serious miles again.  I hope to average 70+ miles each week to Labor Day weekend, when I start running marathons about every weekend again.

 

Monday       16.40    miles

Tuesday     13.60    miles

Wednesday  1.95   miles

Thursday     Rest     I am having some soreness in my right knee again.

Friday           Rest    My knee is still bothering me.

Saturday      12.30  miles

Sunday          8.25  miles

 

Total Miles  -   52.50

 

 

TomD
posted: 6/23/2009 at 1:54 PM
modified: 6/28/2009 at 9:49 PM
 

 Plan

 Act

Comments 
 Mon  3  4.39  Run Swim
 Tue  6  6.17  Run Swim
 Wed  8  8.47  Run Bike
 Thu  6  6.29  Run Bike
 Fri  3  2  Run Swim
 Sat  5K  5.1  RACE
 Sun  14  13.77  Run

 

Total 46.2 miles

“All I want to do is drink beer and train like an animal.”
Rod Dixon
posted: 6/24/2009 at 12:58 AM
modified: 6/29/2009 at 1:25 PM

I love Seattle ... good luck and have fun!

 

M - Off

 

Tues - 6.8 [track work]

Wed - 5.6 miles

 

Thurs - 5 miles

 

Friday - Off

 

Sat - 8k race  -- sub 32:27 [PR] ... 18th overall ... 3rd place Masters

 

Sun - 14 miles

 

Total = 38.7 total

2010 = 2000 miles + BQ // 2010 Races = NYC 1/2 03-21-2010 / NJ Marathon 05-02-2010


For The Thunder!

posted: 6/24/2009 at 1:36 AM
modified: 6/28/2009 at 4:28 PM

Thanks Holly. Good luck this weekend.


Day Miles Comment
Mon 6.38 Easy
Tue 5.17 Yoga
Wed 12.39 60 minutes @ tempo pace
Thu 6.26 Easy
Fri 2.34 Easy
Sat 16.22 Miles 11 - 14 @ MP
Sun 7.57 Easy
Total 56.3 This is a PR for weekly miles. Good week.

Run fast sometimes.

Don't let the bastard win.


Marathon Maniac 747

posted: 6/24/2009 at 1:48 PM
modified: 6/28/2009 at 8:09 PM

Thanks Holly. Have a great race in Seattle.

 

M  - rest day - done
T  - 7.1 miles - done
W  - 4.5 miles - done
Th  - 9 miles - done
F  - 4.5 miles - done
Sa  - rest day - done
Su  - 13.3 miles - done
_________________________________________________
Total  - 38.4 miles - Done

 

A little short this week.

Paul


i'm lovin' it... MM#1949

posted: 6/28/2009 at 1:55 PM
modified: 6/28/2009 at 1:56 PM
Thanks Holly.  There was no real plan, just hit 50 and mix speed, med and long runs.

Day Plan Actual Commentary
Monday 3 mi recovery 3 9:59 with dogs
Tuesday 8 mi w/LT 8 5 at 7:48
Wednesday 10 m-LR 10 8 at 8:28 (GA)
Thursday 4 Recovery 4 trails 10:33 pace with dogs
Friday 6 w/6x800 6.8 1x200 @ 37 secs, 3x800 at 3:35 (too warm/muggy for more!)
Saturday 4 Recovery 3.2 nice and easy for Sun LR
Sunday 17 17 Shirtless summer run in the hilly woods 8:48 pace. Nice!
Total 52 52.0 Feel good about Sunday's run!
Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx
GKA


GKA

posted: 6/28/2009 at 5:38 PM
Only got 28 miles in this week.  Will be back on track next week.
"Remember; no matter where you go, there you are."- B. Banzai
rasmussenmp


Marathon Maniac #530

posted: 6/29/2009 at 3:56 AM

Wow Holly, I can't believe I forgot to post my schedule.  Oh yea what schedule..  Well, on to the results

Hope you are feeling better.

 

 

Mon: 3 miles (8:28 pace)

Tues: 9 miles (8:06 pace) inclusing 2 miles @ 7:30 pace. legs felt sluggish until I picked up the pace.

Wed: 7 miles (8:10 pace)

Thurs: 6.25 miles (8:14 pace) including 2 miles @ 7:45 pace. Then packed up and headed over to Seattle a day early. Just couldn't wait.

Fri: 5 miles (8:04 pace) along the waterfront in downtown Seattle, dodging people as I went. Including 5 x 1/10 miles pickups to tempo pace.

Sat: 28.22 miles, Rock N Roll Seattle Marathon (3:38:44). including 1 mile warmup and 1 miles cooldown.

Sun: 4.5 miles (8:31 pace) along the waterfront in downtown Seattle, again dodging people. Very good recovery run, legs just fatigued, alittle tight but no soreness.

Total: 62.97

Mike (My Indian name is "Runs with Beer")
Next Races:
5/9 Fort Collins Marathon, CO
6/5 Newport, OR Marathon
7/31 Frank Maier Marathon, Juneau
10/10 Royal Victoria Marathon, Victoria
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