RunningAHEAD - Topic: 40/40 Thread for Week Ending 9/14/08

Holly S.

Marathon Maniac #957

posted: 9/8/2008 at 11:06 AM
modified: 9/14/2008 at 1:07 PM

For those of you who are new, this is the 40/40 thread, for people who are over 40 years old who run or aspire to run 40 miles/week. We give Free Passes to those who come really close or try really hard... Here's what I have for last week's tally - hope I didn't miss anyone. I still didn't quite make 40 last week, but I came close. Smile

Who	Miles	Commentary
CNYrunner	90	Ran with Holly on Friday!
TomD	77.75	Monday marathon starts the week, after a HUGE Sunday.
Twocat	65.61	HM cancelled, distance PR for DW – nice job!
Slowgino	64	In 4 days – wow!
Biketm	62.4	Weekly PR and 1st 30-mile weekend – woo hoo!
Jim24315	61	New Senior’s PR at 10 miles – nice!
Busiman	60	Concentrating on quality.
Barefoot Rick	54.31	Monday marathon starts the week.
BCMorant	54	Continuing with solid training.
Mainerunnah	50.9	Sorry, Bob, I wasn’t sure which week’s total I was supposed to change. Are you saying you had 54.3 and not 62 miles for last week?
PeterNC	48.5	In 4 days, nice.
Evenflein	42.5	You are ready for Equinox!
Pfriese	40.7	Welcome back, Paul!
Slojim	40.5	Stomach virus – bummer!
Holly	39.6	Got to run with CNYRunner!
Breger	37.65	Cutback weeks are good.
Hopeful4ever	36	Like I said, cutback weeks are good.
Perch	Letting leg heal up – smart move.
Hermosaboy	Out with cracked ribs –ouch!

Still playing it by ear, but I'm hoping to break the 40-mile barrier this week.

Day	Plan	Actual	Commentary
Monday	0	0	Weights and abs
Tuesday	?	6.1	w/10 x 100m striders (outside), then finish with 10 minutes intervals on TM
Wednesday	?	6.1	felt GOOD today, still slow, but solid
Thursday	?	6.2 miles	with some intervals on TM at the end
Friday	?	0	Weights and abs
Saturday	?	5.75 miles	recovery pace
Sunday	18 miles	18.25 miles
Total	?	42.4 miles	First Time Over 40 in 12 Weeks!

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."

evanflein

posted: 9/8/2008 at 11:15 AM
modified: 9/14/2008 at 7:51 PM

Thanks, Holly! I know I won't make 40 this week, and that's the plan for week #2 of taper. I might even skip a couple of runs and do the pool running thing instead.

Day	Plan	Actual	Comments
Monday	Rest Day	0 Miles	Just couldn't make it to the gym/pool
Tuesday	4 miles	4.6 miles	Just easy treadmill stuff, 8:39 avg pace
Wednesday	6 miles	5.1 miles	Out-and-Back Hills
Thursday	4 miles	5.3 miles	A couple at tempo, #3@8:05 and #4@7:44
Friday	Rest Day	0 miles
Saturday	6 miles	6.6 miles	8:20 avg pace but legs tired up the hill
Sunday	10 miles	10.3 Miles	Last 10 miles of Equinox course, 8:08 avg pace

Totals:	30 Miles	32 miles	Goal was about 50% of last peak week's mileage (a little over)

Runrtim57

Marathon Maniac #3309

posted: 9/8/2008 at 1:01 PM
modified: 9/15/2008 at 3:28 PM

Thanks Holly Smile

. I will probably have no speed work this week to let my heel (hopefully) heal up, and my miles will be less. Mon - 5 easy / recovery miles Tues - 53 miles of very hard cycling, 22.2 ave mph - Replaced my track workout and rested my sore heel. Weds - 12 mile tempo run - 1:35:02 - 7:56 ave pace with 5 miles at 7:44 pace - Heel behaved. (So much for no speed work) Roll eyes

Thurs - 7 easy miles - 1:02:35 - 8:56 ave pace. Very hot and humid...sweat like a pig. Fri - Rest day Sat - 12 mile wave run...cut run short due to storms - Got fitted with new shoes, and the difference is un-believable. Sun - 9 easy miles - sooo hot and muggy, the air felt like breathing in soup. Total - 45 miles - Cut back week, and will now ramp my miles up for the final push to my Marathon

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!

mainerunnah

posted: 9/8/2008 at 1:06 PM
modified: 9/14/2008 at 12:29 PM

Thanks Holly - this is my highest mileage week before the marathon on October 5th then a 3 week taper. Monday – 5 miles - Switched up my Tuesday run for todays due to tomorrows schedule: 12 x .5 mile repeats w/1 minute recovery jogs: 72 degrees and 54 % humidity. 2.70 mile warmup - 23:21 1 - 3:36 2 - 3:24 3 - 3:25 4 - 3:20 5 - 3:23 6 - 3:24 7 - 3:23 8 - 3:24 9 - 3:25 10 - 3:28 11 - 3:23 12 - 3:08 2.24 mile cool down - 20:42 12.35 miles total - 1:36:38 (7:49) Avg HR 135 Max HR 163 Tuesday – 12 x .5 mile intervals w/ 1 minute recovery jogs (11.5 miles =/-) Actual 6.03 miles - progressive - 49:40 (8:13) Avg HR 126 Max HR 143 - 68 degrees overcast & 84 % humidity. 8:45 - 8:36 - 8:28 - 8:07 - 7:59 - 7:28 - :12 Wednesday – 5 miles Actual - 6.04 miles - 46:55 (7:46) Avg HR 132 Max HR 154 - 67 degrees and 44 % humidity, a really great day for a run along the beaches of York! I felt great as I started out on my warmup mile and just started dropping it down a notch for each successive mile. I would have loved to go a couple more miles while still picking it up if I had the time, but work beckoned. 8:22 (119) 8:03 (128) 7:56 (132) 7:44 (135) 7:23 (140) 7:09 (145) :16 (153) Thursday – 10 miles - Actual - 10.04 miles at mp - 1:14:52 (7:27) Avg HR 143 Max HR 151 - 67 degrees & 49% humidity not bad. 7:34 (130/141) 7:33 (141/145) 7:25 (144/148) 7:32 (146/150) 7:19 (148/151) 7:20 (147/150) 7:14 (145/148) 7:27 (146/151) 7:38 (141/146) 7:31 (141/149) :13 (146/148) Friday – 6 miles Actual - 6.03 easy recovery miles - 51:09 (8:28) Avg HR 124 Max HR 135 - 62 degress and rainy. Saturday – 8 miles - Actual - 8.02 miles easy - 1:07:07 (8:22) - Avg HR 129 Max HR 141 - 66 degrees and humid. Sunday – 20 miles - Actual - 12.02 miles - 1:32:39 (7:42) mp run - Avg HR 136 Max HR 149 - 62 and light rain 8:32 - 119 / 128 8:01 - 129 / 135 7:50 - 131 / 136 7:48 - 136 / 139 7:38 - 136 / 139 7:40 - 140 / 145 7:29 - 138 / 143 7:34 - 140 / 143 7:32 - 141 / 145 7:37 - 141 / 144 7:32 - 143 / 147 7:17 - 145 / 148 :05 - 148 / 148 8.08 miles - slow and easy mp + 1 min - 1:09:41 (8:37) - Avg HR 131 Max HR 146 9:01 - 8:48 - 8:41 - 8:23 - 8:43 - 8:23 - 8:24 - 8:35 - :38 Total – 63 miles +/- Actual - 68.6 miles

TomD

posted: 9/8/2008 at 1:21 PM
modified: 9/14/2008 at 5:37 PM

Thanks Holly Monday - 7.90 Tuesday - 4.10 Wednesday - 3.75 Thursday - 32.20 Patriot Runs, Olathe, KS Friday - 6.75 Saturday - Rest Sunday - 10.00 Lewis and Clark, St. Charles, MO canceled after 10.00 miles Total Miles - 64.70 TomD

BCMorant

I Can Go The Distance

posted: 9/8/2008 at 2:11 PM
modified: 9/11/2008 at 11:57 AM

Thanks Holly Mon 8 miles easy Done Tues 9 miles w/6x1000m 8 miles easy no speed. Sore foot. Wed 4 mile recovery run Done Thur 8 miles easy Done Fri 8 miles easy Sat 13 mile LR/Wave run Sun 4 mile recovery run Total: 54 miles

"Don't give up, don't ever give up." Jim Valvano

hopeful4ever

Mr. Chip & Mizz Rizzo

posted: 9/8/2008 at 4:19 PM
modified: 9/15/2008 at 10:35 AM

Thank you Miss Holly!! Monday - REST!! - Done! Tuesday - 5 miles - Done and it felt greta! Wednesday - 8 miles - my best 8 mile run evah! Plus 300 crunches and 35 push ups Thursday - 5 miles - another feel good run with lower HR average - then300 crunches and 50 push ups Friday - REST!! Oh, yes rest and carbo load! Saturday - 20 miles (oye! my virgin 20 miler!) WooHoo - got it done in the pouring down rain! Sunday - 5 miles - done! Very slow, but done nonetheless. Total = 43 miles DONE! Heaven help me . . . . . Smile

Tim - I can't wait to see what the "calories burned" section says on my Garmin!! Tongue

(a little over 2200!)

~Mary

"My sunshine doesn't come from the skies,
It comes from the love in my dog's eyes."

~unknown

http:www.rawleypointkennel.com

Runrtim57

Marathon Maniac #3309

posted: 9/8/2008 at 4:31 PM

Quote from hopeful4ever on 9/8/2008 at 4:19 PM:

Sunday - 20 miles (oye! my virgin 20 miler!)

May I be the "first" to say good luck Wink

Wow Mary, the feeling is unbelievable when you see 20 miles on your Garmin...you can do it Smile

Tim

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!

CNYrunner

posted: 9/8/2008 at 6:31 PM
modified: 9/14/2008 at 11:22 AM

Hi there Holly and fellow 40/40ers Way to go Mary! You always remember your first! Wink

On tap for me---six weeks to go.... 9/8-----5-7 recovery miles-----6.3 miles 9/9-----14 (double---4 AM/10 PM incl. weekly 5k)--14.1 incl. 5k in 22:19 9/10---10 at steady pace work on form/8:30 pace----10.5 at 8:30 pace/1:29 9/11---12 with 3 x 20 (4)----12.6 with tempo--7:17, 7:15, 7:18 9/12---8-10 recovery miles-----taking the day off Smile

9/13---10--12 at steady pace/form/8:20 pace-----13 miles at 8:15 pace 9/14---18-20 with 12-16 at MP-----20.7 at 8:24 pace overall---miles 15-18.5 at MP plus 10 Total--78-84----77.2 core, abs, usual stuff 3x week Pretty good week----I am feeling the miles and will take the mileage down a bit while maintaining the quality stuff

slowgino

posted: 9/8/2008 at 7:56 PM
modified: 9/14/2008 at 7:14 PM

Thanks, Holly. Plan is to run early to avoid mid-80s temps, and probably have the longest run on Saturday. Mon - 11 miles easy, roads + hs track, last mile with dog. Tue - off Wed - 16.5 miles easy, nature park trails, last 1.5 w/dog on roads/paths. Thur - 10.5 miles easier [HR 108], nature park trails; then walk w/dog. Fri --- off Sat -- 22 miles easy, roads, bridges, waterfront; then 1 hr walk w/dog. Sun -- off Total - 60 miles

mainerunnah

posted: 9/9/2008 at 2:19 PM

Sorry, Bob, I wasn’t sure which week’s total I was supposed to change. Are you saying you had 54.3 and not 62 miles for last week

Yeah sorry about the confusion Holly - this is my final total from last week's log: 8/25/2008 — 8/31/2008: 54.3 Miles. Thanks again for all of your hard work. Big grin

Twocat

posted: 9/9/2008 at 9:13 PM
modified: 9/14/2008 at 8:16 PM

Holly good luck getting to 40 this week! We are all pulling for you!

Day	Plan	Actual	Forecast	Reality
Monday	8	8.73	Run with friends.
Tuesday	22	22.17	Run with TP.
Wednesday	12	12.17	May switch this run with Sunday’s depending on how I feel post long run.
Thursday	0	0
Friday	3.8	3.8	Relay race with legs of 3.8, 8.2, and 8.6.	Went out too fast. Ended up slower than predicted.
Saturday	16.8	16.8	Guessing the last two legs will be today.	Legs went much better! Beat my predicted pace by about 30 seconds each time.
Sunday	8	8.28		Sad day in that the relay is over. It was a lot of fun! But there is now next year to look forward too!
Total	70.6	71.95

Live like you are dying not like you are afraid to die.

Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/

pfriese

posted: 9/9/2008 at 9:59 PM
modified: 9/14/2008 at 1:02 PM

Holly, Thanks for the welcome back and for hosting the thread. Still ramping up miles, hopefully not to ambitious this week.

Day	Plan	Actual	Comment
Monday	rest day	rest day - done
Tuesday	7-9 miles	8.1 miles - done	9:06/mi avg pace
Wednesday	8-10 miles	9.5 miles - done	10:21/mi avg pace
Thursday	5-7 miles	5.1 miles - done	9:21/mi avg pace
Friday	5-7 miles	rest day - done
Saturday	5K or 10K race?	5K race - done 1.9 wu/cd run - done	23:57 3/6 AG
Sunday	14-16 miles	16.1 miles - done	9:57/mi avg pace
Total	45-50 miles	43.8 miles - DONE

Paul

Paul's blog

Barefoot Rick

Barefoot Runner

posted: 9/11/2008 at 8:59 AM
modified: 9/14/2008 at 2:57 PM

Monday - 14.05 Tuesday - 8.07 Wednesday - 10.18 Thursday - 10.21 Friday - 6.28 Saturday - 2.06 Sunday - 2.07 Total WE 9/14 - 52.92 BF Miles http://www.barefootrunner.org/08weeklymileage/08weekly.htm Thanks Holly! Cool

Romans 10:15 - How beautiful are the feet of those who bring good news of good things!
http://barefootrunner.org

SLOjim

posted: 9/11/2008 at 7:58 PM
modified: 9/15/2008 at 12:21 PM

Thanks Holly Smile

Looks like I need a free pass this week...... I'll be lucky to get in 30 this week..... Sun. sick Mon. sick Tues. 6.5 sick miles Wed. 6.25 feeling a little better easy miles Thurs. rest.....taper time for HM on Sat. Fri. 4.25 easy Sat. HM ..... still not 100%..nothing to write home about Total: 30.1 miles..... hopefully back to 40/40 this week

Masters Running

40/40 Thread for Week Ending 9/14/08 (Read 541 times)