Masters Running

1

40/40 Thread for Week Ending 1/20/13 (Read 135 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

    Tramps

    60

    Good quality, too

    Mike E

    49

    Plus weights and planks

    C-R

    41.3

    Got a plan

    Slo_Hand

    40.7

    Streaks can be overrated

    Holly

    40.1

    Just made it

    Opie

    39.8

    Close enough

    Johnlvs2run

    39

    Nice to see you back

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     4 miles

    Plus weights and core

    Tuesday

    4-6 miles

     4.5 miles

    Easy pace

    Wednesday

    4-6 miles

     0 miles

    Tempo or intervals sick

    Thursday

    0-3 miles

     0 miles

    Weights and core  sick

    Friday

    4-6 miles

     2 miles

    Easy pace, plus weights and core

    Saturday

    10-13 miles

     9 miles

    Long run

    Sunday

    5-7 miles

     0 miles

    Easy pace still sick

    Total

     

     19.5 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."

      Another down week.

       

      Day Miles Comments
      Mon    
      Tue    
      Wed    
      Thu    
      Fri    
      Sat    
      Sun   100k Fat Bike Race.
      Total    

        Thanks Holly.

        Welcome back OM!

         

        DAY GOAL ACTUAL DIFF STUFF
        MON 10 w/intervals 10  0 4x1200 w/400; died after 3, way too warm today
        TUES 7 EZ  0 -7 Nasty, cold, driving rain. Wussed out.
        WED   10 w/7@MP  10.1 -6.9 drizzling rain;  w/7 @ MP (~7:50s)
        THUR  7 EZ 7.1 -6.8  sluggish RAL, @ 9:12
        FRI  12 EZ 12.3 -6.5 @ 8:43
        SAT  14 EZ  14 -6.5  @ 8:33
        SUN        
        total 60  53.5    


        MM #5615

          Thanks Holly!  So, I got back on track just in time for a scheduled rest week.  I might do a 10K race on Saturday.  It's a race I do almost every year but I'm on call this weekend...I'm a little bitter...anyway....here's what the plan calls for....

           

           

          Day

          Plan

          Actual

          Comment

          Monday

             2

             2

           15:44 on the treadmill + 37 minutes of weights + 2 minutes of planks

          Tuesday

             6

           10.3

           1:19:48 + 2 minutes of planks

          Wednesday

             0

              0

           2 minutes of planks

          Thursday

             6

              0

           2 minutes of planks

          Friday

             0

              0

           2 minutes of planks

          Saturday

             6.2

              0

           2 minutes of planks

          Sunday

             0

              0

           2 minutes of planks

          Total

           20.2

           12.3

           


          MM #6177

            Hi Holly and everyone else... well I ran 41.4 miles last week, so I think I'm back, and hopefully for good... until May, that is... so thanks! Smile

             

            day plan actual comments
            Monday 8 aerobic (10:00) 8 miles, 6:15 core 9:56 avg
            Tuesday 4 easy w/fartleks (10:20), swim class 4 miles, 1 hr swim, 7:00 core 10:04 avg
            Wednesday 7 aerobic (10:00) 7 miles, 8:40 core 9:42 avg
            Thursday rest/swim 9:45 core was enjoying resting so much, decided to bag the swimming too Wink
            Friday 7 out & back (½@10:30, 6@9:15, ½@10:00) 7 miles, 12:45 core 9:17 avg (9:02 avg for the O&B miles)
            Saturday 13.5 long (10:00) 13.5 miles, 7:30 core 10:08 avg
            Sunday 3 easy (10:45), swim 3.75 miles, 6:50 core 11:04 avg, skipped the swim again
            totals 42.5 miles 43.25 miles, 1 hr swim, ~1 hr core getting better at keeping the paces down to where they're supposed to be

             

            Thanks for the greetings, all! I'm happy to be logging the "grown up" miles again. Smile

              Thanks Holly and welcome back Esther.

               

              Another week not unlike last week:

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

              Monday...weights + easy run..................................................done-2 short runs for 7 mi.

              Tuesday...2 warm up + 3 tempo run + 2 cool down....................mostly done-5.9

              Wed........weights + 4 easy run.........................................done-5.4 with some faster bits

              Thursday....6 easy run................................................................................done-6.5

              Friday..........yoga + 5 easy run...............................................................close enough-4.6

              Saturday.....12 progression run......................................................................done-12

              Sunday........rest...................................................................walk with DW & the dogs

               

              Total...........41 miles.....................................................................................done-41.4

              "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

              C-R


                OM's back. Cool.

                 

                Thanks Holly.

                 

                I'm still trying to find/create a plan and my HM is one 5 weeks out. Heh. Ok, so I'll add two good workouts a week. Started last week with hills and will free-lance it this week with some HMP and 10k paced miles. Ugh.

                 

                MTA: 54.1 and my plan consists of five easy runs during the week with two hard workouts (one of which is on long run day).


                "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/


                10k in 1975

                  10.5 ... 10 miles at good pace through hills

                  5.5

                  6

                  6

                  6

                  6

                  6

                  46

                  Includes 1/2 mile warmup on treadmill each morning