Masters Running

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40/40 Thread for Week Ending 1/27/13 (Read 22 times)


Marathon Maniac #957

    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. A bit sluggish this week as I try to shake this cold off.

     

    Who

    Miles

    Commentary

    C-R

    54.1

    Two tough workouts per week

    Tramps

    53.5

    What’s way too warm?

    Johnlvs2run

    46

    Some hills involved

    Orange Mat

    43.25

    Plus planks and swimming

    Opie

    41.4

    Nice mixing it up a bit

    Mike E

    Free Pass

    {{{hugs}}}

    Slo_Hand

    ??

    100k bike race

    Holly

    Free Pass

    Bad, bad cold

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     2 miles

    Plus weights and core

    Tuesday

    4-6 miles

     9.5 miles

    Easy pace

    Wednesday

    4-6 miles

     4 miles

    Tempo or intervals easy pace

    Thursday

    0-3 miles

     0 miles

    Weights and core

    Friday

    4-6 miles

     5 miles

    Easy pace

    Saturday

    13-16 miles

     5 miles

    Long run

    Sunday

    5-7 miles

     15.85 miles

    Easy pace

    Total

     

     41.35 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."

    C-R


      Thanks Holly. Hope your cold is better.

       

      Here's the line-up for this week.

       

      Day Plan Actual Thoughts
      Mon 6.2  6.25  
      Tue 6.2  6.25  
      Wed 7  4 + 4.5  Ran a practice 5k with DS1 tonight in 24:05
      Thu 6.2  6.25  
      Fri 9  6.25  went to ND hockey with DS1 instead
      Sat 14*  8.25 May move to Sunday if I race on Sat nope
      Sun 6.2  13.5  
      Total 54.8  55.3  Not what I wanted workout wise but ok


      "He conquers who endures" - Persius
      "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

      http://ncstake.blogspot.com/

        Thanks, Holly.  Hope you're feeling better this week.

        A repeat of last week.

        DAY GOAL ACTUAL DIFF STUFF
        MON 10 w/intervals 10.1  +0.1 4x1200 w/400; do-over of last week's.  Uneven but better.
        TUES 7 EZ 7   sproinky @ 8:17
        WED   10 w/7@MP 10   These became tempo miles; 7@7:38
        THUR  7 EZ 7    slippy snowy 7 @ 8:35
        FRI  12 EZ 12    @ 8:51
        SAT  14 EZ  15.3 +1.4  More moderate weather, felt good, plenty'o'hills; @8:39
        SUN        
        total 60  61.4    


        MM #6177

          Thanks Holly. Continuing the trend of gradually upping the miles and the paces. I'm finding I'm wanting to do less of the additional stuff for its own sake, like the core and the swimming... specificity of training is setting in, I guess.

           

          day plan actual comments
          Monday 7.5 aerobic (9:55) 7.56 miles, 6:15 core 9:53 avg
          Tuesday 5 easy w/fartleks (10:15), swim class 5 miles, 8:00 core, 1 hr swim 9:56 avg
          Wednesday 9 aerobic (9:55) 9.12 miles, 7:30 core 9:43 avg
          Thursday rest/swim half hour swim, 10:00 core  
          Friday 8 out & back (½@10:20, 7@9:10, ½@10:20) 8 miles, 7:30 core 8:54 avg for the O&B miles, 9:05 overall
          Saturday 14 long (9:55) 14.03 miles, 9:00 core 9:45 avg
          Sunday 3.5 easy (10:30), swim 3.51 miles, 6:30 core 10:12 avg
          totals 47 miles 47.22 miles, 53:00 core, 1:30:00 swim A strong and solid week, and I think the daily core work has made a HUGH difference

            New to this group.  Didn't post last week because I honestly didnt think I would get there - running is tough right now with having to drive the kids 3-4 days a week during my normal running time.  Anyway, here's my results from last week

             

            Day Actual Comments
            Monday 3.4 Easy
            Tuesday 4 Easy
            Wednesday 3.5 Easy
            Thursday 9 Treadmill - black ice, slipped 3x in driveway
            Friday 7.7 Nice to run outside again
            Saturday 2.1 Easy
            Sunday 11 Nice weather, easy run on bike path
            Total 40.7  

             

            Here is my plan for this week to try to get to 40 again

             

            Day Plan Actual Comments
            Monday 8 miles 8.6 miles So far so good, nice easy run before work
            Tuesday 3 miles 3.5 miles  Missed lunch run, cold run after work
            Wednesday 4 miles 3.5 miles Easy at lunch
            Thursday 3 miles 4 miles Easy at lunch
            Friday 10 miles  1 mile Knee pain - need to rest it and heal
            Saturday 3 miles   Easy
            Sunday 12 miles   Long run
            Total 43 miles  19.6 miles  

             

            I'm out for this week.  Headed out this morning in the bitter cold and got some serious knee pain after a mile so I called it quits.   Going to have to rest it for a bit before I try for higher mileage.

             

            Jeff


            MM #5615

              Thanks Holly.  I'm climbing back on the horse, this week...

               

              Day

              Plan

              Actual

              Comment

              Monday

                 6

                 6

              45:40 + 40 minutes of weights + 2 1/2 minutes of planks

              Tuesday

               12

               12.3

              1:36:46 on the treadmill + 2 1/2 minutes of planks

              Wednesday

                 0

                 0

              42 minutes of weights + 2 1/2 minutes of planks

              Thursday

               12

               12.2

              1:34:44 on the treadmill + 2 1/2 minutes of planks

              Friday

                 0

                 0

               2 1/2 minutes of planks

              Saturday

                 8

                 8.1

              1:04:03--ran with a couple of friends...I think they were worried about me...it was nice. 

              Sunday

               20

               20.2

              10.2 outside in a snow storm in 1:23:40 + 10 on the treadmill in 1:19:42 + 2 1/2 minutes of planks

              Total

               58

               58.8

               

                Thanks Holly and hope you're feeling better already!  Haven't been to the track in a while so it's time to start.  Had a good hillwork session a couple of weeks ago, though.

                 

                Day.............................Plan................................................................................................Actual

                Monday...Weights + 3 miles easy...............................................................................done-3

                Tues...Warm up + intervals + cool down................................................................done-6.4

                Wednesday...Weights + 4 miles on the XC course............................done & then some-7.3

                Thursday...7 miles easy...........................................................................................done-7.1

                Friday......Yoga + 6 miles easy................................................................................done-5.9

                Sat....12 mile progression run-would like to break 2 hours...........done like I wanted-12

                Sunday.....rest.............................................................................................................done

                 

                Total......about 40...........................................................................................................41.7

                "We are going to relentlessly chase perfection, knowing full well we will not catch it, because nothing is perfect.  But we are going to relentlessly chase it, because in the process we will catch excellence.  I am not remotely interested in just being good."  Vince Lombardi