Masters Running

1

40/40 Thread for Week Ending 2/17/13 (Read 17 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  the last week's tally.  Sorry so late!

     

     

    Who

    Miles

    Commentary

    Mike E

    61

    Nice!

    C-R

    49

    3 workouts and a race

    Orange Mat

    46.73

    Lots of core work this week

    Holly

    43.35

    A little peppier this week

    Opie

    43

    Adding some speedwork

    Johnlvs2run

    40

    Right on target

    Fortunate One

    40

    Lots of TM, just like me

    Tramps

    34

    Wisely letting the knee rest

     

     

     

     

    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

     6 miles

    Easy pace

    Wednesday

    4-6 miles

     4 miles

    Tempo or intervals easy pace

    Thursday

    0-3 miles

     0 miles

    Weights and core

    Friday

    4-8 miles

     8.5 miles

    Easy pace

    Saturday

    5-8 miles

     17 miles

    Long run

    Sunday

    17 miles

     5 miles

    Plus weights and core

    Total

     

     42.5 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."

      Thanks, Holly.

      Hopefully back to normal this week.

       

      DAY GOAL ACTUAL DIFF STUFF
      MON 10 EZ 10.1 +0.1 light drizzle @ 8:31
      TUES 7 EZ  7.1  +0.2 @ 8:50
      WED 11 w/8@MP  11   w/9 @ 7:47
      THUR 7 EZ 7.1  +0.3 Sproinky @ 8:16
      FRI 12 EZ  12.2 +0.5 bright sunshine @ 8:38
      SAT 16 EZ 16.2  +0.6  fun progression run starting at 9:00s down to 7:50s, averaging 8:27
      SUN rest      
      total 63 63.6    
      C-R


        Thank Holly

         

        I'm in again. Quite sore from the weekend's hammer fest so let's see how things go. Might only be easy miles. Getting two weeks out from my HM.

         

        Day Plan Actual Comments
        Mon 6.2  6.25  Sore legs until mile 2
        Tue 6.2  6.5  better
        Wed 8  9  2 am miles + hard 1mile repeats in the evening
        Thur 6.2  6.25  
        Fri 6.2  5  dead legs
        Sat 15  14  nice and easy
        Sun 10  6.25  very tired legs
        Total 57.8  53.7  


        "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/


        MM #5615

          Thanks Holly!  Because I ran my long rum on Saturday instead of Sunday...and because I know I've got some things this week that I know conflicts with my schedule...I'm going to get my miles in...just not on the days my schedule calls for.  I know...why have a schedule.  Anyway, here it is....

           

          Day

          Plan

          Actual

          Comment

          Monday

             6

           12.2

           1:36:04 on the treadmill + 3 minutes of planks + bowling...and did terribly!

          Tuesday

           12

             0

           19 minutes of weights + 3 minutes of planks

          Wednesday

             0

           12.4

           1:36:55 + 4 minutes of planks

          Thursday

           12

             6

           46:37 on the treadmill + 22 minutes of weights + 4 minutes of planks

          Friday

             8

           12.6

           1:37:48

          Saturday

             0

             0

           4 minutes of planks

          Sunday

             5

           10.9

           Mile 1 was a warm up in 7:57--mile 2 in 6:16--.25 in 2:02--mile 3 in 6:05--.25 in 2:25--mile 4 in 5:58--.25 in 2:05--mile 5 in 6:11--.25 in 2:15--mile 6 in 6:23--then ran another 3.9 miles in 32:13

          Total

           43

           54.1

           

            Holly, I will need a free pass as I have a cutback week and am thinking about a 5k this weekend.  I suspect I'll have 30-40 miles and will update on Sunday.  It's a shame you have trouble running in the grass.  It has been so good to me!

             

            Monday...weights + warmup + short interval workout + cooldown....5.6 miles

            Tuesday...rest

            Wednesday...weights + 7 mi. easy

            Thursday...rest

            Friday...yoga + 4.3 easy on the grass + 6x100m strides @race pace, still on the grass

            Saturday...warmup + 5k race + cooldown...5.6 miles

            Sunday...6.7 miles easy

             

            Total........29.7 miles

            "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


            I look my best blurry!

              Day

              Plan

              Actual

              Comment

              Monday

               rest

               X train

               60 min Airdyne

              Tuesday

               7 @ 8:43

               7.29 @ 8:29 & PT/core work

              Easy fartlek

              Wednesday

               11 @ 8:33

               12.27 @ 8:20 $ core/strength

               Aerobic run

              Thursday

               rest

               Rest

              Cleaned the house!  Whew!

              Friday

               5 @ 9:00

               6.5 @ 8:27

               Jog

              Saturday

               9 @8:07

               9.08 @ 7:46

               Out & back OMG this was hard!  2nd half was uphill!  OUCH

              Sunday

              15 @ 8:30

               17 @ 8:23

              Long easy- Not so easy because of the wind and snow but a good workout.

              Total

               47

               52.14

                


              MM #6177

                Thanks Holly. Not sure of my plan this week, since everything is on hold because of my lower back being wonky. I would expect to be back up to 40+ miles though, so I'll put up my grid and fill in as go. So we'll see!

                 

                day plan actual comments
                Monday hill repeats 6.58 miles 9:20 avg
                Tuesday medium long 10.82 miles 9:37 avg
                Wednesday tempo 7.25 miles 9:04 avg
                Thursday rest/swim rest  
                Friday 8 hills (9:30) 8.04 miles 9:20 avg
                Saturday 16 long (9:45) 17 miles 9:35 avg
                Sunday 4.5 easy (10:30) 5.3 miles 10:34 avg
                totals ~53 miles 55 miles technically 54.99 miles but I'm rounding up Joking... still a PR week regardless!

                  Thanks, Holly.  <<OM's back>>

                   

                  Day

                  Plan

                  Actual

                  Commentary

                  Monday

                  6 miles

                   5 miles

                   On TM, plus weight machines

                  Tuesday

                   rest

                   

                   

                  Wednesday

                   5 miles

                   6 miles

                   3 @ 7:30 m/M on TM, plus weight machines

                  Thursday

                   5 miles

                   5 miles

                   

                  Friday

                   6 miles

                   5 miles

                   

                  Saturday

                   6 miles

                   12.75 miles

                   Wind chill under 10F

                  Sunday

                  12 miles

                   5,25 miles

                   TM recovery

                  Total

                   

                   39 miles

                   


                  MM #6177


                  10k in 1975

                    6

                    9 ... including (5x 3/4) + 1/4 with 2' rests, + 4x 110, rest 30 seconds

                    4 1/2 ... very slow

                    5 1/2

                    6

                    6

                    6

                    42