Masters Running

1

40/40 Thread for Week Ending 3/17 (Read 20 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

    Mike E

    65

    And burpees

    Orange Mat

    57.06

    New PR – nice!

    Tramps

    50

    Nice 8K race!

    Holly

    49

    30-mile weekend

    C-R

    42.9

    Not so weak

    Opie

    41.7

    Right on target

    Fortunate One

    40

    Tempo on TM is hard for me to sustain

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

      0 miles

    Weights and core

    Tuesday

    4-6 miles

     5 miles

    Easy pace

    Wednesday

    4-6 miles

     6 miles

    Easy pace

    Thursday

    0-3 miles

     5 miles

    Plus lower body weights and core

    Friday

    6 miles

     2 miles

    Pace run Plus upper weights and core

    Saturday

    12 miles

     6.15 miles

    Long run  Easy pace

    Sunday

    6-8 miles

     15 miles

    Easy pace Wave run, miles 3, 5, and 7 @ 8:24, 8:28, 8:36

    Total

     

     39.15 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 #5615

      Thanks Holly!  Why does it seem like races always screws up the training?  Anyway...here's the plan...

       

      Day

      Plan

      Actual

      Comment

      Monday

         6

         6.3

      48:35 + 30:00 of weights + 25 burpees + 2:00 of planks + sit-ups and stretching 

      Tuesday

       12

       12.1

      1:33:04 + 12 burpees + 2 minutes of planks + sit-ups and stretching

      Wednesday

         0

         0

      21:00 of light weights + 13 burpees + 2 minutes of planks + sit-ups and stretching

      Thursday

         6

         6.3

      A shlugish 47:26 + 14 burpees + 2 minutes of planks + sit-ups and stretching

      Friday

         0

         0  

      15 burpees + nothin'

      Saturday

        8K

         5

      30:41 + 16 burpees + sit-ups and stretching

      Sunday

       12

       12.2

       1:34:07+ 17 burpees + 2 minutes of planks + sit-ups and stretching

      Total

       41

       41.9

       

        Thanks, Holly.

        Mike, I like to work a "race" into a longer run. Of course that means I never push all-out in these "races," but it makes speed work fun and easy.  That way, I get to socialize without seeming like the race is messing up my training.

         

        DAY GOAL ACTUAL DIFF STUFF
        MON 7 recovery 8.5 +1.5  EZ@ 8:45
        TUES 7 EZ 8.1 +2.6 EZ@ 8:43
        WED 12 w/9@MP  12.2 +2.8 9 @~7:47
        THUR 8 EZ 7.9 +2.7 @ 8:59
        FRI 12 EZ 12.2 +2.9 @ 8:52
        SAT 18 EZ (fast finish?)  20.2 +5.1 @ 8:33 (with a couple MP miles at the end)
        SUN rest  2.0 +7.1  little trail leg-stretcher @ 9:09
        total 64 71    


        MM #6177

          Thanks Holly! You asked how does one adjust a sacrum, yes? It's not easy, and most definitely not something most people can do on their own. I sort of understand what my PT is doing when he lifts my one leg and turns it just so, tells me to twist with my arm and torso a different way, then instructs me to push against him with my knee in a third direction.... but there's no way I could explain how to do that for someone else! I go back for a third visit this week, and hopefully I'll stay un-wonked from now on.

           

          Intervals start this week, yippie!!

          day plan actual comments
          Monday 8 aerobic @9:30 8 miles (9:13 avg) kept slipping into MP, oops
          Tuesday 6 easy @10:30+ 6.09 miles (10:41 avg) super easy rainy fun
          Wednesday 5-6x 800m @4:00 (9 miles total) 9 miles (9:05 avg) 6x 800m avg 3:55.6
          Thursday rest rest, final S/I adjustment I've been pronounced wonk-free!
          Friday 10 PCR (1 mile easy w/u, 8 miles @8:30, 1 mile easy c/d) 1 mile @9:49, 7 miles @8:22, 1.77 miles @9:47 (9.77 miles total)

          accidentally did one too few tempo miles Black eye

          Saturday 15 long @9:50-10:00 16.01 miles (9:54 avg) made up for yesterday's missing mile, sort of
          Sunday 4 easy fartlek 4.8 miles (10:14 avg)  
          totals 52 miles 53.68 miles  

            Back down with the mileage again because I'm racing.  Free pass, please.

             

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

            Monday.....Weights + 7 miles easy............................................................................done-7 miles

            Tuesday...Track-short intervals..................................................................................done-5.6

            Wed..........6 miles easy + weights.............................................................................done-6

            Thurs.......Rest...............................................................................................................yoga

            Friday.......Yoga + 3 miles easy + 6 strides..............................................................done-3.8

            Saturday...Warmup + 8k race + cooldown............................................done-7.4 with a PR!

            Sunday.....Rest...................................................................dog walking & a recovery run-2.7

             

            Total.........30 miles?..........................................................................................................32.5

            "Pain only hurts" -Scott Jurek

            C-R


              Thanks Holly. I'm in.

               

              Mon -7.1

              Tue - 6.3

              Wed - 6.3

              Thu - 7

              Fri - 6.3

              Sat - 7

              Sun - 7

              Total - 46.9

               

              Not bad for some serious traveling this week.


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


              just a simple cat

                Day

                Plan

                Actual

                Commentary

                Monday

                 4miles

                  4 miles

                Easy

                Tuesday

                4-6 miles

                 

                track

                Wednesday

                5 miles

                 

                Easy pace

                Thursday

                6 miles

                 

                Easy

                Friday

                5 miles

                 

                tempo

                Saturday

                20 miles

                 

                Long run

                Sunday

                6 miles

                 

                trail

                Total

                     

                 

                I  guess as you get more bodacious, you begin to lose more brain cells, because there is a limit to how much magnificence your body can house

                  Thanks, Holly.

                   

                  Day

                  Plan

                  Actual

                  Commentary

                  Monday

                   5 miles

                    5 miles

                  On TM before 5-hour drive

                  Tuesday

                   6 miles

                   6 miles

                  Estimated by time

                  Wednesday

                   0 miles

                   0 miles

                  Travel home

                  Thursday

                   6 miles

                   6 miles

                  Including 3 miles at tempo pace

                  Friday

                   5 miles

                   6 miles

                   

                  Saturday

                   6 miles

                   6 miles

                   

                  Sunday

                  12 miles

                  14 miles 

                   Layers seemed to work in sub-freezing temps

                  Total

                   

                  43 miles 

                   


                  MM #7877

                    I havent been here for awhile. Things have gotten complicated for me. Needless to say, give me a month or two, and I will be back to 40 miles a week.

                    Philippians 4:13.