RunningAHEAD - Topic: 40/40 Thread for Week Ending 1/25/09

Holly S.

Marathon Maniac #957

posted: 1/19/2009 at 9:46 AM
modified: 1/26/2009 at 5:20 AM

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. Let me know if I missed anyone....

Who	Miles	Commentary
Dopple Bock	61	Indoor marathon, 95 laps on an indoor track – now THAT is tough!
Mainerunnah	60.05	18 miler in heavy snow and frigid temps – tough going!
WillRunForBeer	54.9	Impressive progressive LR
Perch	53.5	Pretty challenging for a stepback week
JDMom3	53	Nicely mixed with Pilates and weights
Barefoot Rick	52.17	Barefoot in 6 degrees – wow!
Holly	50.3	Trying a couple recovery miles on weight-training day
PeterNC	48.4	Nice 20-miler!
Slo_Hand	48	Still pretty fast in that slushy stuff
Diverdoc	48	Longest run in 10 years – nice work!
Pfriese	45.6	With 3 days off
BCMorant	45	Solid running, intervals too
Breger	44.1	You are running so well, speedy guy. Good luck on your HM.
Busiman	43	Nice to see you back.
EGH3	42	Welcome!
Evanflein	36.37	Reverse taper
Tagrunner	34.3	Lovely photos of frozen waterfalls. Icicles in the background but TP in short sleeves? She’s tougher than me.
Hermosaboy	31	2nd AG, 34th OA at Houston - congratulations!
Ultrachick	Free Pass	Nasty fall on the ice, glad it’ not too bad.

Here’s my plan for the week. Although I prefer doing my LRs on Sunday, our early church service means I have to do my 20-milers on Saturday (either that or get up at 3:00 a.m.).

Day	Plan	Actual	Commentary
Monday	1-2	2 miles	Weights and abs
Tuesday	7-9	8 miles	Intervals on TM, 8 x 1/2 mile w/1 min recovery
Wednesday	6-7	6.05 miles	Easy pace
Thursday	7-10	9 miles	Tempo run with miles 3, 4, 5, and 6 at 8:43, 8:41, 8:41, 8:36)
Friday	0	2.3 miles	plus weights and abs
Saturday	18-20	20.05 miles	10:08 ave pace - pretty good for me
Sunday	5-8	10 miles	Easy pace
Total	?	57.4 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."

WillRunForBeer

posted: 1/19/2009 at 10:28 AM
modified: 1/25/2009 at 7:39 PM

Thanks again, Holly! I think I have joined the 21st century with my 40/40 table!

Day	Plan	Actual	Remarks
Monday	rest	3.1
Tueday	6	6.1
Wednesday	9 w/6x0.5mi	9.2	finished 4x0.5mi 2:00 intervals 3:17(169),3:15(178),3:17(172),3:21(189)
Thursday	12	12.1
Friday	rest	3.1
Saturday	6	6.1
Sunday	18	18.2	5@9:22(136), 8@8:53(144), 5@8:06(155)
Total	51	57.8	a PR!

Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com

Slo

posted: 1/19/2009 at 11:49 AM
modified: 1/26/2009 at 8:29 AM

I didn't have a place holder.

Day	Plan	Actual	Commentary
Monday	4	4.3	4 easy….Swim
Tuesday	8	7.5	2 easy, 6 x 800 @ 5k, 2 easy (ran out of time to complete workout)
Wednesday	7	6.75	Easy…..w/Swim
Thursday	6	3 (run 1) 5.2 (run 2)	Easy
Friday	8	6.57	Completely Bagged my tempo workout : (
Saturday	3	0	REST DAY
Sunday	10	12.2	Long
Total	46	45.7

jdmom3

posted: 1/19/2009 at 11:55 AM
modified: 1/25/2009 at 2:35 PM

Thanks Holly! I am torn between Saturdays and Sundays for long runs, but usually wind up doing Sundays because Mass is not until Noon and I can get them in if I go early enough. This week, I'm planning a Wave run so I may do that Saturday. Monday - 4 easy TM (32:20), 1 hr pilates Tuesday - 11 medium long (1:27:30) Wednesday - 6 easy TM (47:50), weights and core Thursday - 8 miles GA/Push (59:55) Friday - 8 miles easy (untimed - watch died) Saturday - 5 miles easy TM (40:00) Sunday - 15 mile long (1:58) Total: 57

Once a runner . . .

mainerunnah

posted: 1/19/2009 at 2:20 PM
modified: 1/26/2009 at 5:19 AM

I like being on the first page too! Big grin

Monday - Rest day Tuesday - 6.01 miles - 46:19 (7:43) - Sunny & 30 degrees 1 mile warm up - 8 x 1/4 mile hills progressive w/ 1/4 mile recovery jogs - 1 mile cool down 8:22 1:40 - 2:15 1:37 - 2:12 1:37 - 2:10 1:35 - 2:06 1:34 - 2:06 1:33 - 2:04 1:32 - 2:01 1:29 - 1:57 8:16 :07 Wednesday - 5.01 miles - 41:58 - (8:23) 8:18 - 8:23 - 8:23 - 8:23 - 8:23 - :08 Thursday - 11.01 miles (Wave Run) - 1:28:10 (7:58) - Partly cloudy 37 degrees. 8:36 - 8:36 - 7:31 - 8:17 - 7:32 - 8:16 - 6:53 - 8:17 - 6:40 - 8:18 - 8:28 - :08 Friday - 7.01 miles slow and easy - 59:30 (8:30) - 8:28 - 8:29 - 8:29 - 8:29 - 8:29 - 8:29 - 8:29 - :08 Saturday - 5 miles - 43:00 - (8:36) - Sunny & a balmy 30° Sunday - 16 Miles - 2:00:11 - (7:30) - Boston Prep 16 Miler - Derry NH - Sunny and cold 7:34 - 7:14 - 6:54 - 6:52 - 7:44 - 7:12 - 7:11 - 7:10 - 7:20 - 7:58 - 8:12 - 8:36 - 7:43 - 7:39 - 7:32 - 7:14 OA - 110/655 - AG - 8/72 - (4:08 PR) Total - 47 miles +/- So far - 50.04miles

evanflein

posted: 1/19/2009 at 3:22 PM
modified: 1/25/2009 at 9:39 PM

Here's mine.... Still trying to figure out a plan but work is so busy these days...

Day	Plan	Actual	Comment
Monday	XT and EZ	4 miles	Easy pace on TM, 15 mins weights (chest/upper back)
Tuesday	5 miles	5.25 miles	with 5 x .5 mile at 8 m/m w/ .25 recoveries @ 8:34
Wednesday	8 miles	8.3 miles	8:48 pace, -8F, slower than last week but no falls!
Thursday	5 miles	5 miles	8:30 avg pace on the TM at lunch
Friday	Rest	0 miles	worked late, no time to run anyway
Saturday	8 miles	9 miles	EZ pace, hard effort on snow and ice
Sunday	14 miles	14.5 miles	Fast finish long run, avg pace 8:34
Total	40-42 miles	46.1 miles

Hey Tag, how'd the 50k go?

tagrunner

Tag

posted: 1/19/2009 at 6:00 PM
modified: 1/25/2009 at 11:13 PM

Primary objective during the week is to taper for the 50K race on Saturday. This race is the hardest one I do each year with lots of elevation changes on a rocky, wet trail. Considered Alabama's toughest trail race. I went to this race overconfident. I thought I could break 6 hours which would have put me in the top 30% overall for all ages. I ran hard to the aid station at mile 17.3 reaching it in 3:02, however shortly thereafter I bonked badly. I could hardly even walk. I couldn't keep food or drink down. I was shaky. It was not safe to continue. I drudged on to the final aid station at mile 25 but could not go any further. I was physically and emotionally spent.

Day	Plan	Actual	Commentary
Monday	Rest	Rest	Traditional Rest Day/TD>
Tuesday	5	4	Easy Run
Wednesday	7	6	Easy Pace
Thursday	6	5	Easy
Friday	Rest	Rest
Saturday	50K	25 Miles	Mountain Mist 50K Trail Race
Sunday	Recover	Rest	Whirlpool
Total	49	40

Tag FB

DoppleBock

posted: 1/19/2009 at 9:11 PM
modified: 1/26/2009 at 4:28 PM

Thank you Holly Hermosboy - I think that you beat the 2 hours + your age @ Houston ? Great job, What did you think about the marathon? Plan - I do not have a plan this week - Saturdays indoor marathon - 95 laps 190 turns and 1st time in 5= weeks I have run on anything but a treadmill - I am super sore, so I will take it as it comes this week. I am thinking it is realistic to want 70 miles + 4 hours of cross training + 4x weights + 4x core M 0/4/4 + 2 miles walking + 20 minutes stairmaster + weights + Core T 0/4/6 +1 mile walking + 10 minutes stairmaster + weights W 5/4/10 + 40 minutes Stairmaster + 1 mile walking TH 5/4/0 + 20 minutes stairmaster FR 0/0/0 + lots of Vodka SA 7/0 + 30 minutes Stairmaster + Weights SU 40 + 5 minutes Stairmaster + Weights + core (I try and do 40 or more 1x per 5 weeks to train for 24 hour race) Total = 93 miles + 125 minutes stairmaster + 5 miles walking + 4x weights + 2x core + I have to start getting serious about weight loss - My 220# body did not make for much fun in the marathon - less running - less eating more cross training. Is anyone willing to accept 40#, I am willing to donate it Smile

, but no give backs

Long dead ... But my stench lingers !

EGH3

posted: 1/20/2009 at 8:57 AM
modified: 1/26/2009 at 9:53 AM

My first foray into the 40/40. Ran 39 the week of 1/11 and 42 last week. This week's plan:

Day	Plan	Actual	Comment
Monday	8.2 easy	9.2 progression	Felt good so did a thirds progression up to marathon pace
Tuesday	weights & 4 EZ	5.2 miles on hills	Really tired and slept in. Ran at lunch, 8:21 pace, no weights
Wednesday	8.2 miles	8.2 miles	Chilly. About 8F this am.
Thursday	5 miles	6 miles	8:45 pace felt comfortable. 18° and no wind so very comfy
Friday	Weights & 4 EZ	3.8 miles (so far)	First day at the Y. Weights and easy run. may go for a short easy 3 at lunch
Saturday	Off	? miles
Sunday	12 miles	11.6 miles	Brrr. 0°
Total	41.4 miles	44 miles	Miles just keep creeping up. Yay!

MrFinn

Prince of Fatness

posted: 1/20/2009 at 9:04 AM
modified: 1/25/2009 at 12:58 PM

OK. I think I'm back to the point where I can maintain 40+ miles per week. Most all of my running will be easy for a few more weeks.

Day	Miles	Comment
Mon	5.16	Easy. Yoga afterward.
Tue	5.49	Easy
Wed	7.60	Easy
Thu	6.01	Easy
Fri	0	Yoga
Sat	13.70	Easy
Sun	6.07	Easy

Total = 44

Not at it at all.

busiman

Running out of mistakes!

posted: 1/20/2009 at 3:29 PM
modified: 1/26/2009 at 2:06 PM

Thanks Holly!! My daily totals were different than planned, but it added up to the number you guessed 43! :-) Can you let me know how I'm going to do in my next race too? M - rest - done T - intervals - 5mi total, 1600x4 at 10K pace, 3min recovery - done (at sub 5k pace - hubris and enthusiasm made me do it. Quads hate me now) W - 5 ez done T - 9 - 2mi (family commitments) F - 4ez S - 8 tempo 7 tempo S - 15 tempo and hills - did 18 on the treadmill instead of going outside. Probably just as hard though :-P Total actual - 40 miles

-2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
also on Twitter

Diverdoc

posted: 1/20/2009 at 8:52 PM
modified: 1/24/2009 at 12:56 PM

Hey everyone! I've been slacking!!! I did not get my long run in last week, and I took yesterday off...and this week will be a bit of a weird one Monday - Blessed REST!!! Tuesday - 5 miles at a decent pace (Ran 5) Wednesday - 10 loping lazy miles (Ran 10 Horrible miles) Thursday - 5 recovery miles (Ran 5) Friday - 5 very slow (Ran 5) Saturday - 25k Shamrock Marathon warm up race (17 Including w/u c/d) Sunday- well that all depends on what Stupid does on Saturday...I tend to run too fast in races. I plan on getting in a lazy hour run...no distance just an hour on my feet. So lets say 6-7 miles... 46/47....total.. Laters Karl

pfriese

posted: 1/20/2009 at 10:06 PM
modified: 1/25/2009 at 4:43 PM

Thanks Holly. Now into taper for Mardi Gras Marathon on February 1. I might need a pass this week.

Day	Miles	Comment
Monday	7.6 miles running - done	9:29/mile avg pace
Tuesday	7.8 miles running - done	9:19/mile avg pace
Wednesday	7.7 miles running - done	9:23/mile avg pace
Thursday	4.7 miles running - done	9:39/mile avg pace
Friday	rest day - done
Saturday	7.0 miles running - done	treadmill
Sunday	restday - done

Total	34.8 miles running - Done

Paul

Paul's blog

perchcreek

i'm lovin' it... MM#1949

posted: 1/22/2009 at 12:25 PM
modified: 1/25/2009 at 6:06 PM

Thanks again Holly! Great thread. Back to it week incorporating MP on hills and faster LT runs as key quality days (back to back) Also incorporating short hill sprints prior to quality days. Mon - 4 mi recovery with 2 x 10 sec hill sprints (4.2 mi at 9:37, 2 x 10 sec hill sprints, need steeper hill) Tue - 8.8 mi at MP on hills (8.8 mi at 7:54 pace) Wed - 9 mi w/ 5 @ 7:20's ( 9.2 mi at 7:49 pace incl 5 mi at 7:16) Thu - 4 mi recovery + X-train (4 mi at 9:37 + planks, leg extensions, chinups) Fri - 13 mi m-LR (13 mi of Hills at 9:05 pace) Sat - 4 mi Recovery w/ 2 x 10 sec hill sprints ( 4 mi at 9:26 pace) Sun - 17 mi LR (felt so good ran 20.4 mi at 8:49 pace.. AHR was a low 144) Total: 60ish Actual 63.6 mi .. good week

Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova

HermosaBoy

posted: 1/25/2009 at 1:51 PM

40.5 miles for me with most of it coming last Sunday. Roll eyes

I am FIRMLY in recovery mode and enjoying it!

And you can quote me as saying I was mis-quoted. Groucho Marx

Rob

Masters Running

40/40 Thread for Week Ending 1/25/09 (Read 680 times)