Masters Running

1

40/40 Thread for Week Ending 12/1/13 (Read 19 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.

     

    Who

    Miles

    Commentary

    Shipo

    71

    Welcome!

    Alexander

    70

    Steady and strong

    SubDood

    68.4

    Very nice

    IBleedUnionBlue

    67.8

    Still high mileage – sweet

    Mike E

    65

    Plus squats and crunches

    C-R

    61.1

    Sub-20 5k and then Monkey – wow!

    Opie

    40.6

    HM weekend

    Fortunate One

    40

    In spite of travel

    Tramps

    38.2

    Close enough

    Holly

    37.1

    Weekend travel got in the way

     

     

     

     

    Here’s my tentative plan for the week, for now.  Time to get back up to 40mpw.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    4-6 miles

      5.7 miles

    Easy   pace

    Tuesday

    4-6 miles

      6 miles

    Easy pace

    Wednesday

    3-5 miles

     0 miles

    Easy pace

    Thursday

    5-7 miles

     6.85 miles

    5 mile Turkey Trot plus CD and WU

    Friday

    0-3 miles

     5 miles

    Easy pace

    Saturday

    4-6 miles

     13 miles

    Long run

    Sunday

    13-16 miles

      8.2 miles

    Easy pace

    Total

     

     44.8 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."


    MM #7877

      M - 10 m. 1 w/u. 9 m @ 7:55 pace.

      T - 10.1 m.

      W -  OFF. Work & Hockey. No time to run Sad

      T - 5 m. ORRRC Turkey Trot. 7:35 pace.

      T - 7.6 m. Post Thanksgiving meal calorie burn jog.

      F - 10.1 - 8:27 pace

      S - 17.1 m. - 9:51 LSD pace.

      S - 12.5 m. - 9:05 pace.

      S - 7.1 m. - EZ Run - 2nd run of day.

       

      Total - 79.5 m.

      Philippians 4:13.

      C-R


        Thanks Holly.

         

        I'm in again. Hopefully these monkey battered legs will respond.

         

        MTS: 50.7 on Monkey battered legs.


        "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/


        Latent Runner

          Day

          Plan

          Actual

          Commentary

          Monday

          4 miles

          5 miles

          Start of my Three-day, Ten-K, Turkey Trot Taper.  Coworker insisted on running 5 at a pace way faster than I would have preferred for being in "taper" mode.

          Tuesday

          4 miles

          0 miles

          Going to do four easy miles and then ROAD TRIP, New Hampshire to Detroit. Road trip, yes, running, no; the drive took three hours longer due to snow. 

          Wednesday

          4 miles

          0 miles

          Going to need to stretch those legs after the long drive.  No run again, spent the day sleeping and with family. 

          Thursday

          6.2 miles

          7 miles

          My first 10K since 1999 and only my second since 1990; I didn't PR.  A little warm up on a very cold snowy morning; finished the 10K in 48:24, which given the conditions was good enough for 11th place in my age group out of 222 runners.

          Friday

          10 miles

          4 miles 

          My calves were painfully sore from the slippery run yesterday; did four easy miles to help loosen up. 

          Saturday

          10 miles

          7 miles 

          I could only sneak in 7 before I had to head east back to New Hampshire. 

          Sunday

          10 miles

          0 miles 

          Didn't get home until well after dawn after an all night drive; no running for me and no 40 mile minimum for the week either.  Sad 

          Total

          48.2 miles

          23 miles 

           

          Fat old man PRs:

          • 1-mile (point to point, gravity assist): 5:50
          • 2-mile: 13:49
          • 5K (gravity assist last mile): 21:31
          • 5-Mile: 37:24
          • 10K (first 10K of my Half Marathon): 48:16
          • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
          • Half Marathon: 1:42:13


          Happy

            Thanks, Holly!

            Week 4 of 10-week Aerobic base-building phase:

             

            Day

            Plan

            Actual

            Commentary

            Monday

            12.0 miles

            11.0 mi aerobic (~8:20)

            Tuesday

            8.0 miles

            8.0 mi easy fartlek

            Wednesday

            13.0 miles

            12.0 mi aerobic (~8:20 ~8:48 pace)

            Thursday

            5.0 miles

            5.1 mi jog (~11:00 9:15 pace, or slower)

            Friday

            10.0 miles

            11.5 mi out-n-back (~7:30 pace)

            Saturday

            16.0 miles

            14.6 mi long r Moustache Run Half (~8:10 pace) plus cooldown

            Sunday

            7.0 miles

            7.1 mi aerobic/jog (~9:00-10:00 pace)

            Total

            71.0 miles

             69.3 miles

            Week 4 of 24 Total

            (10-week Aerobic Phase)

             

            It's been cold here in Minnesota lately (and I'm a bit of a cold weather running wimp).

            So, mostly treadmill miles, here.

            "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi


            MM #5615

              Thanks Holly!  Here’s the plan for the week…

               

              Day

              Plan

              Actual

              Comment

              Monday

                10 (6 Strength)

                11.0

               1:20:02--including 4 x 1.5 at 6:30 pace + planks + crunches and stretches

              Tuesday

                Rest

                  0

               Ball squats and bowling

              Wednesday

                14 (10 Tempo)

                14.0

               1:38:32--including 10 in 1:06:00 (6:36) + planks + stretches and crunches

              Thursday

                  6 B/Easy

                  6.0

               49:23 + squats + crunches and stretches

              Friday

                10 A/Easy

                10.0

               1:18:31 + planks + crunches and stretches

              Saturday

                10 B/Easy

                10.0  1:19:10 + squats + crunches and stretches

              Sunday

                  8 A/Easy

                  8.0

               1:02:48 + triceps extensions + lateral raises + crunches and stretches

              Total

                58

                59.0

               

                I don't have a plan.  At this point in the week, I usually do.  It must be the holidays!  Safe travelling, if you are, and Happy Thanksgiving!  We have running to be thankful for and that is more than the average person.

                 

                Monday.................................rest

                Tuesday...............................Easy 4 miles

                Wednesday........walking with the family & the dogs + Easy 3 miles

                Thursday............ditto on the walk + Easy 3.7 miles

                Friday.................Easy 6.2 miles + another walk

                Saturday............One more walk + Easy 5 miles, a little hilly

                Sunday...............Progression Run 7.3 miles

                 

                Total....Think I will need a free pass.....................Run 29.2 miles, Walk 7.7 miles

                "Pain only hurts" -Scott Jurek

                  Mon 9.7 mi (1:19)

                  Tue 11.7 mi (1:36)

                  Wed 9.7 mi (1:22)

                  Thu: Two by Turkey Trot, 3 mi in 17:33 then 3 mi in 19:16 with 1.5 mi warmup

                  Fri 11.7 mi (1:33)

                  Sat 9.7 mi (1:17)

                  Sun 11.7 mi (1:32)

                   

                  Total: 71 miles ( 9 hrs 30 min)

                   

                  I did my annual Two by Turkey Trot on Thursday, first going all out

                  in the 9am start (men over 40 and women) and then jogging the 9:45am

                  start for men under 40. Finished 2nd overall in the 9am start, and that was

                  also 2nd AG. I actually was in the lead when the front guy missed the turn

                  but he then came back and won anyway

                    Crazy work week so this turned out to be more of a Tet-style "no training" plan. Roll eyes

                    Day

                    Plan

                    Actual

                    Diff

                    Stuff

                    Mon

                      zip    

                    Tues

                      nada    

                    Wed

                      nothing    

                    Thur

                      5.3   @8:26

                    Fri

                      2.2   @8:38

                    Sat

                      26.2    NCR Trail Marathon 3:36:50

                    Sun

                      2.1   @ 9:14

                    Total

                      35.8  

                    another free pass, please


                    MM #5615

                      2 marathons in 2 weeks--that sounds like a well-earned pass.