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40/40 Thread for Week Ending 7/5/09 (Read 393 times)

Holly S.

Marathon Maniac #957

posted: 6/29/2009 at 2:22 PM
modified: 7/6/2009 at 3:42 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. Sorry so late (again).

Who	Miles	Commentary
Rasmussenmp	62.97	Seattle R&R!
CNYrunner	56.8	Tempo torture – here she comes!
MrPHinNJ	56.3	PR for weekly mileage – nice job!
TomD	52.5	Hope the knee is feeling better
Perchcreek	52	Shirtless summer run in the hilly woods – very kewl
Mainerunnah	47.26	Lotta rain for you this week, but at least it’s warm rain
Slo_Hand	46.2	5K race – I missed it, how’d you do?
Holly	44.5	Seattle R&R!
Slimbo	38.7	8K race – PR and 3^rd Masters – great job!
Pfriese	38.4	Close enough
GKA	28	Keys of Time series - that's what I was watching as a teenager. I've got the earlier one on reserve at the library - can't wait to get it in!

Here’s my tentative plan for the week.

<b>Day</b>	<b>Plan</b>	<b>Actual</b>	<b>Commentary</b>
Monday	0	0 miles	Rest day
Tuesday	5-6	7 miles	Recovery pace
Wednesday	5-6	5 miles	Easy pace
Thursday	5-6	9.05 miles	Easy pace
Friday	1-3	0 miles	Plus core and 30-minute bike ride
Saturday	12+	14.2 miles	Slow and easy
Sunday	5-8	0 miles	70 minute bike ride with DD
Total	?	35.25 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."

CNYrunner

posted: 6/29/2009 at 2:34 PM
modified: 7/5/2009 at 4:01 PM

Hey Holly---energizer bunny! a trail ultra, a marathon shortly thereafter, a cross country trip and everything else. You so rock! Congrats on the great running.

Here's the plan:

6/29---5-6 easy-----5.5 miles @8:54 pace

6/30---9 miles including the weekly 5k race @7:30 pace----9.2 miles w/5k @24:23 (mile 3 disaster)

7/1----10-12 steady state run @8:15 pace-----10.6 in 1:28---8:20 pace---slower than target, but rock steady

7/2----4-5 easy-----4 @ 8:00---tad fast to get out of rain

7/3----4-5 w/strides----6.6 with strides @8:30 pace

7/4----6 including 4 on the 4th N'tom race @7:10 pace-----6 with 4@7:09 (28:33)

7/5----18-20 @ 8:30 pace----20.5 @ 8:42 overall (first part in 9:00s and second part at 8:00s in some places)

62.4 ---strong week and feeling good---getting into the jaws of marathon training now

weights and core work x 3

"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.

slimbo

posted: 6/29/2009 at 8:07 PM
modified: 7/6/2009 at 11:31 PM

Thanks Holly ... plan for this week:

m - 5 scheduled [2.5m cut short by nature calling]

Tues - 6.7 speed work [ 6 x 800 with reduced recovery between each interval]

Wed - 6.4 easy miles

Thursday - Off

Friday - 16.1 miles

Sat - 5 miles

Sunday - 6 miles [with pick ups]

Total = 42.7 total

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

GKA

posted: 6/29/2009 at 10:45 PM
modified: 7/6/2009 at 3:25 PM

Hi Holly, great pics on the Seattle RnR thread. You continue to inspire me with your energy and tenacity.

I've been a Dr Who fan since I was 7 years old (I grew up in England). Have you seen the Keys of Time series? Whenever I hear the title music I have flashbacks of the damp cold, the warm tea, and jockying for space on the sofa with my 5 siblings all of whom were exhausted after standing for 3 hours at the Man U football game. Anyway I digress here's my plan for this week.

6/29---8 easy. Done

6/30---14 long. Done

7/1----0

7/2----8 Done

7/3----8 easy Done

7/4----8 easy 0

7/5----0

Total 46 / 38

"Remember; no matter where you go, there you are."- B. Banzai

mainerunnah

posted: 6/29/2009 at 11:15 PM
modified: 7/5/2009 at 11:41 PM

Monday - 3.01 Miles - 26:41 - 8:52 - Avg HR 122 Max HR 130 - Cloudy & 58°

Tuesday - 9.05 Miles - 1:13:00 - 8:05 - Avg HR 135 Max HR 158 - Overcast & 63°

2.25 miles warm up - 18:58 - 8 x .5 mile intervals w/1 minute recovery - 2.25 miles cool down - 19:33

Intervals - 3:14 - 3:19 - 3:20 - 3:22 - 3:22 - 3:17 - 3:20 - 3:12

Wednesday - 4.01 miles - 33:58 - 8:29 - Avg HR 124 Max HR 139 - Overcast, foggy & 58°

Thursday - 10.01 - 1:28:23 - 8:50 - Avg HR 129 Max 141 - Rain & 58°

Friday - 5.01 - 46:37 - 9:19 - Avg HR 120 Max HR 145 - Cloudy, humid & 58°

Saturday - 2.01 miles - 17:26 - 8:41 - pre race warm up

LL BEan 10K Road Race 43:02 - 6:52 - Avg HR 156 Max HR 171

Official - 43:03 - 92/880 OA - 5/58 AG

1.4 Mile Cool Down - 14:04 - 10:03

Sunday - 12.27 miles - 1:52:23 - 9:10 - Avg HR 118 Max HR 138 - Sunny & 80°

Slow recovery long run - not much sleep last night ... watching the 3 grandsons

Total - 52.97 Miles

CNYrunner

posted: 6/29/2009 at 11:21 PM
modified: 6/29/2009 at 11:22 PM

GKA---Watching Dr. Who right now. I watched it when I was a kid as well (via PBS). We just got back into it as a family this year and catching up through NetFlix. Love that it's been around for almost 46 years! My almost 13 yr. old is mad for it and there are days when I could certainly use a Tardis!

"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.

TomD	posted: 6/30/2009 at 3:03 AM modified: 7/5/2009 at 12:34 PM Thanks Holly. Monday - 12.20 miles Tuesday - 5.20 miles Wednesday - 13.15 miles Saturday - 11.50 miles Total Miles - 42.05 TomD

busiman

Running out of mistakes!

posted: 6/30/2009 at 2:26 PM

Thanks Holly...Not sure if I updated last week or not...

M - rest

T - Intervals (we'll see how ham feels about it)

W - 5mi ez

T - 8mi hills

F - 5mi ez

S - 10mi at pace, maybe a race

S - 12mi ez

total plan mid 40s

-2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
also on Twitter

GKA

posted: 6/30/2009 at 9:50 PM

Hey CNY, I am quite partial to the doctor's sonic screwdriver; that could come in very handy. My 12yo and her friends also love the series. I heard them discuss how each alien has a different word for destroy..."exterminate" (daleks) and "delete" (cyber men). I was seven whenI learnt the word metamorphosis having seen the first doctor become the second.

Quote from CNYrunner on 6/29/2009 at 11:21 PM:

"Remember; no matter where you go, there you are."- B. Banzai

MrPHinNJ

For The Thunder!

posted: 7/1/2009 at 12:51 AM
modified: 7/5/2009 at 3:27 PM

Thanks Holly. 5K race this Wednesday.

Day	Miles	Comment
Mon	6.37	Easy
Tue	4.28	Yoga
Wed	10.11	5K race PR 20:31
Thu	6.26	Easy
Fri	4.45	Yoga
Sat	16.66	Miles 11 - 14 at MP
Sun	7.24	Easy
Total	55.4

I knocked another 15 seconds off of my 5k PR from 4 weeks ago on the same course. Good progress.

Run fast sometimes.

Don't let the bastard win.

Slo_Hand

posted: 7/1/2009 at 3:55 PM
modified: 7/6/2009 at 1:14 PM

	Planned	Actual	Comments
Mon	5	5.54	Easy
Tue	8	9.22	Intervals
Wed	4	5.18	Easy
Thur	9	0	Easy
Fri	6	8.52	Tempo
Sat	6	7.02	Easy or maybe a Race
Sun	14	16.29	Long
TOTAL		51.8

“All I want to do is drink beer and train like an animal.”
Rod Dixon

WillRunForBeer

posted: 7/5/2009 at 7:40 PM

Thanks again for doing this, Holly!

Back at it. 41.8 total.

7/5/2009	holly hills streets	MdLong	12.14 Mi	1:48:03	8:55
7/4/2009	holly hills streets	Recovery	5.1 Mi	46:04	9:02
7/3/2009	holly hills streets	Recovery	3.15 Mi	28:16	8:59
7/2/2009	holly hills streets	GenAer	6.07 Mi	48:53	8:04
7/1/2009	holly hills streets	Recovery	5.05 Mi	46:26	9:12
6/30/2009	holly hills streets	GenAer	7.13 Mi	57:28	8:04
6/29/2009	holly hills streets	Recovery	3.15 Mi	27:55	8:52

Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | Training | lking@pobox.com
My sport is your sport's punishment.

rasmussenmp

Marathon Maniac #530

posted: 7/6/2009 at 2:38 PM
modified: 7/6/2009 at 2:38 PM

Wow, I'm late for the party again..

Holly thanks again.

Mon: 5 miles - 5.0 miles (8:51 pace)

Tues: 7 miles - 7.0 miles (8:32 pace)

Wed: 10 miles - 10.0 miles (8:02 pace)

Thurs: 5 miles 5.0 miles (8:42 pace)

Fri: 8 miles - 10 miles (8:02 pace)

Sat: 5 miles - 5.0 miles (9:02 pace)

Sun: 14 miles - 14.0 miles (8:31 pace) lots of hills

Total: 56 miles

Good recovery week. Now I'm off to Japan for 6 weeks

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

pfriese

Marathon Maniac 747

posted: 7/6/2009 at 4:44 PM

Thanks Holly,

Another week with not quite 40, need another free pass.

M - rest - done
T - 8 miles running - done
W - 4.5 miles running - done
Th - rest - done
F - 10.2 miles running - done
Sa - rest day - done
Su - 15.1 miles running - done
_________________________________________
Tota - 37.7 miles running - done

Paul

Masters Group and Marathon Maniac #747

perchcreek

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

posted: 7/7/2009 at 12:34 PM

Late posting after the facts..

Thanks Holly.

The plan was to step back 20% and race 4 miles Saturday to try to PR and sub 29

Day	Plan	Actual	Commentary
Monday	3 mi recovery	3	10:06 with dogs
Tuesday	6 mi w/ speedwork	6	2 miles at 6:56 and 7:09 to prep for race
Wednesday	8 mi hill progression	8.5	9:35 to 7:35 pace plus 200+ ft hill
Thursday	4 Recovery	4	9:02 with strides
Friday	4 Recovery	4	8:55 with strides
Saturday	6 mi incl 4 mi race	8	4 mi wu and 4 mi race PR in 28:40.8 (7:11 pace in July!)
Sunday	6-10 to keep near 40	8	8:52 EZ recovery
Total	42	41.5	race PR! woohoo

Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx

User Groups > Masters Running > Forum > 40/40 Thread for Week Ending 7/5/09