Masters Running

12

40/40 Thread for Week Ending 4/13/08 (Read 657 times)

Holly S.


Marathon Maniac #957

    posted: 4/7/2008 at 6:02 AM
    modified: 4/13/2008 at 2:31 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... Well folks, we're coming into the home stretch for those training for Boston, so I have a bucket of Free Passes that I'll be handing out for a few weeks. Go ahead and keep posting your taper and reverse-taper runs here. I like to watch how other people handle those weeks. Here is what I have for last week's totals. Let me know if I missed someone or got something wrong.
    WhoMilesCommentary
    Jim2431566 No rest days - whew!
    Mainerunnah64.248-minute PR on a 20-mile race – woo hoo!
    Hermosaboy64 With a 25K race at MGRP...what does the MG stand for?
    CNYrunner56.7 Getting some well-deserved rest, finally.
    Breger55 Nice repeats!
    Biketm54.4 New LR distance PR!
    DfromBG54 New guy – welcome! Hey, I ran the ORRRC too, but the full, not the half.
    Perch51.3 You are in amazing shape, Perch!
    Ultrachick5016M trail race in the snow and mud – nice job!
    PJH47.2 Lots of faster-than-MP running.
    Evenflein45.6 Bringing down the MP – we all knew it was time, speedy lady....
    Holly44 A little low on confidence...
    Slojim42.25 Cycle warm-up? Is that, each mile faster than the last?
    Pfriese40.4 A 10K race the day AFTER a 20-miler? Wow!
    Wa5yom35 Taking it easy on the shin.
    Evryday30 Let the taper begin...Smile
    SirWalksalot 29.21 With a hilly race to top off the week.
    Predawnrunner2610K race PR!
    Twocat12.09 Ouch! Free Pass to let that calf heal up.
    Slowgino??? We need a mileage total, Gino, even an estimate.
    Here's my plan for the coming week:
    DayPlanActualCommentary
    Monday0 miles0 miles Weights and abs
    Tuesday7 miles 7.65 miles 3 miles at MP
    Wednesday7 miles 6.2 miles Easy pace
    Thursday7 miles 7.1 miles Hills, striders, and 1 @ MP
    Friday0 miles0 miles Weights and abs
    Saturday7 miles 7.2 miles Easy pace
    Sunday10 miles 10 miles 1@ MP and some intervals
    Total38ish.2 38.2 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."

    Walt.RB


      posted: 4/7/2008 at 7:16 AM
      modified: 4/13/2008 at 10:50 AM
      Need to add miles here...... M --4.0m in the AM, unmonitored. PM: 7.62, 1:05:52, HR: 142/156 T W--9.88, 1:27:27, progressive to last 5k at MP, HR 143/167 TH--8.58, 1:14:27, AM run, HR 136/191 (huh?) F S--9.1, 1:21:43 HR 143/158 S--16.03, 2:20:43, miles 8-13 at 7:40 MP, HR 134/165 Total 55 miles.
      Runrtim57


      Marathon Maniac #3309

        posted: 4/7/2008 at 7:26 AM
        modified: 4/15/2008 at 7:33 AM
        Thanks Holly - Have a good taper week....you will do better than you think right now Smile Mon - 45 miles cycling, with 15 miles being a hard time trial - 192 max HR 177 ave - 23.7 mph ave pace Tues - 30 mile recovery ride cycling, followed by a brick 8 mile progrssion run Weds - 48 miles cycling, with 10 - 1 mile hill repeats....very hard!! Thurs - 10 miles on indoor cycling rollers - to loosen up sore legs Fri - 2 miles easy with 5K striders for Sat's race Sat - 13 miles total - 5K race - 20:02 - 6:28 pace Sun - 12 easy miles - then 42 miles cycling Total - 35.1 miles running - 175 miles cycling 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: 4/7/2008 at 8:09 AM
          modified: 4/13/2008 at 8:28 AM
          Thanks Holly!----trust your training now. I always find that in the last two weeks before a marathon, every twinge hurts more and I worry at every step. Don’t do that. Get sleep, eat well and the adrenaline of race day will carry you through the miles. Have a good week everyone! The week ahead: 4/7---8 at relaxed pace with some strides---8 w/strides 4/8---off/travel---done! 4/9---10 with 3x15 mins. at hard pace with 2 min rest intervals----10 in 1:19:51 4/10—8 at relaxed pace on hilly course---8.3 on hilly course with lots of buds everywhere! 4/11---15 with miles 7-10 at pace---15.3 in 2:17 4/12---off---excellent napping and 1.25 mile trot with the kiddo 4/13---6-8 at relaxed pace with some strides---Coach said try pace run instead--7.4 in 57:39 Total=49 SLEEP Gentle yoga Push-ups and sit-ups---no weights until after 4/21 Decent week all in all---slept more this week and legs don't sting as much on stairs
          breger1


            posted: 4/7/2008 at 8:36 AM
            modified: 4/13/2008 at 8:43 AM
            This is the last, and biggest week in my Eugene Training Plan before taper starts. Just your "average" 20 mile progression run on Sunday.
            DayPlanActualComments
            MondayPlanned Rest Day0.0 milesDone!
            Tuesday7 miles GA8.0 miles9:00 min/mile pace, 3 at near-MP
            Wednesday8 miles GA7.0 milesEasy 9:44 min/mile pace
            Thursday14 miles, 5x4 mins. Mod. pace, 2 Mins. between14 milesRepeats were run at 7:48, 7:52, 7:50, 7:46, and 7:35 min/mile pace
            Friday5 miles recovery5 miles10:19 min/mile pace
            Saturday6 miles easy6 milesTreadmill
            Sunday20 miles progression20.25Solid progression. Last 8 miles at 8:45ish
            Totals:60 miles60.25 milesOn to Taper. Woohoo!
            Bill

            "Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong

            Twocat


              posted: 4/7/2008 at 1:18 PM
              modified: 4/13/2008 at 6:07 PM
              I fear I may need a free pass yet again this week. Sad I will have to see how things go day-to-day. So I am going to skip putting up a schedule and just post daily numbers. Monday: 0 Tuesday: 8.03 Wednesday: 0 Thursday: 6.67 Friday: 0 Saturday: 11.33 Sunday: 0 Total: 26.03 Sad Sigh, things are getting better. Just way too slowly . . .

              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/

              mainerunnah


                posted: 4/7/2008 at 4:07 PM
                modified: 4/14/2008 at 5:01 AM
                Thanks Holly - Well two more weeks to go before Boston - I was supposed to run 17 miles on Sunday but was away in CT for a late Saturday Afternoon Wedding with the reception ending late Saturday night into Sunday morning - and I planned on having more than my share of beers so I moved my Sunday run to the following Monday which is usually my rest day. Monday 17 Miles planned - 17.14 miles easy- Supposed to be Sunday’s Long Run. Tuesday 8 miles w/8 x 100m Strides - 1:08:02 - (8:30) Wednesday Recovery 5 Miles - 5.04 miles easy - 41:20 - (8:13) Thursday 8 Miles w/3 x 1600m @ 5K pace 2.25 mile warm up to the high school track 17:25 - (7:44) - Avg HR 132 Max HR 147 - 3 x 1 mile repeats w/2:00 recovery jogs between - 6:51 - 2:00 - 6:37 - 2:00 - 6:34 - 2:00 - Total 3.68 miles - 27:23 - (7:26) - 2.25 mile cool down – back home - 18:43 - (8:19) - Avg HR 138 Max HR 147 Friday 5 miles recovery -5 miles recovery - 42:25 - (8:29) - Avg HR 130 Saturday 7 miles w/8 x 100m strides - 8.26 miles w/fartleks last mile: 9:13 - 8:40 - 8:21 - 8:16 - 8:13 - 8:23 - 7:59 - 7:22 - 1:40 Sunday 13 miles - 10.01 miles - 1:25:02 - (8:29) - AVG HR 125 Totals: 63 miles - So far ...61.63
                wa5yom


                  posted: 4/7/2008 at 6:51 PM
                  Week beginning April 7 Week 2 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 3, Race Preparation Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 3 E Pace - 9:26 - 11:12 (1-2 minutes slower than MP) LR pace - 8:26 - 9:12 (110%-120% of MP) MLR pace - 8:26 - 9:12 (110%-120% of MP) GA - 9:00 (Getting in the miles) MP - 7:40 (Based on current VDOT), revised 7:48 Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30 VO2Max – 6:46 (5K race pace) Monday Rest – Complete, Rest. Tuesday 7 GA miles with 8X100 meter strides – Wednesday 5 VO2Max miles + 3X1600@5K pace; jog 2 minutes in between Thursday Rest – Friday 5 Easy with 6X100m strides – Saturday Rest – Sunday 12MLR – Weekly Mileage Plan – 29 miles. Weekly Mileage Actual – This week’s goal – Train injury free, so I need to pay special attention to my right shin. Keep the ice coming. Only one thing is important now: stay healthy Weekly Summary –
                  SLOjim


                    posted: 4/7/2008 at 7:08 PM
                    modified: 4/14/2008 at 8:42 AM
                    Thanks Holly Smile Still working on building a solid base and dropping some serious pounds.
                    DayPlanActualCommentary
                    Sunday5k race5k race, 2 mile warm up, 5k race cool down Fastest 5K in 1-1/2 years! Must be the 10lbs lost last month
                    Monday Rest yes
                    Tuesday8 easy 8.5 easy4 mile bike
                    Wednesday12 long 11 long4 mile bike no tennis or racquetball today
                    Thursday rest yes
                    Friday8 tempo 8.5 tempo4 mile bike
                    Saturday6 easy 5.5 easy4 mile bike hot today temps in 90’s
                    Total40+/- 41.7
                    Holly, my cycle warm up is riding my bike to the track or trails..... the older I get the harder it is to get going Smile I do like a progressive run for my tempo runs, where I try to run each mile faster than the last.... it gets the body programmed for negative split races. Smile
                    ultrachick


                    Ultrachick

                      posted: 4/7/2008 at 9:47 PM
                      modified: 4/14/2008 at 6:11 PM
                      Another crazy week ahead between work, family, training....here's my plan which reflects the craziness...long run on Tuesday? I'm going to Long Island for the weekend to a running coach certification workshop-won't be any time to go long.
                      DayPlanActualCommentary
                      Monday Off
                      Tuesday86.5 so far...quads still sore from Sat. race
                      Wednesday145.5 Crazy day-no time for long run
                      Thursday612Long run
                      Friday44
                      Saturday67
                      Sunday61
                      Total4438.8Don't know how to add-should have gone longer on Sunday!
                      Have a good week everyone! Kelly
                      If you never go fast, you'll never go fast.
                      PJH


                        posted: 4/7/2008 at 10:43 PM
                        modified: 4/13/2008 at 6:14 PM
                        Plan and actuals for the week ... aaaaah - taper!
                        DayPlanActualCommentary
                        Monday6.06.2Ez pace ~ 9:45... hr 127 ...yessss!
                        Tuesday8.011.76 mi @ MP-15 (8:20)
                        Wednesday4.00Unplanned day off ... going to watch Spirit of the Marathon instead
                        Thursday8.09.73.8 mi @ tempo 7:54 w/156 hr - last tempo run
                        Friday00Planned rest day - done!
                        Saturday10.09.4Ez pace @9:46
                        Sunday3.00Masters got itn the way ... okay - decided 37 was enough for the week
                        Total39.037.0
                        PJ
                        perchcreek


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

                          posted: 4/8/2008 at 9:59 AM
                          modified: 4/13/2008 at 6:13 PM
                          Week two/3 Taper which is really tapering now.... only 39 miles!.. pass please
                          DayPlan Actual Comments
                          Monday 0 mi Rest0 migood sleep, 2 mile walk w/ Tory
                          Tuesday6 mi GA6.2 miat 8:07 pace AHR 158, sproinky
                          Wednesday4 mi recovery4 mi9:41 pace AHR 138
                          Thursday 4 mi recovery4 mibit faster at 8:50 pace
                          Friday8 mi w/ 3x1600@ 5K 2min jog8.1 miOA pace 8:01, miles avgd 7:04
                          Saturday4 mi recovery4 miwarm 8:5 pace, 68F and humid
                          Sunday13 mi m-LR13 miran at noon in full 68F sun with hills 8:41 pace
                          Totals:3939.3mission accomplished. Now lets crank it down to 22 MPW Shocked

                          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: 4/8/2008 at 7:19 PM
                            modified: 4/8/2008 at 7:20 PM
                            Quote from Holly S. on 4/7/2008 at 6:02 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... Well folks, we're coming into the home stretch for those training for Boston, so I have a bucket of Free Passes that I'll be handing out for a few weeks. Go ahead and keep posting your taper and reverse-taper runs here. I like to watch how other people handle those weeks. Here is what I have for last week's totals. Let me know if I missed someone or got something wrong.
                            WhoMilesCommentary
                            Hermosaboy64 With a 25K race at MarathonGoalRacePace...

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

                             

                            Rob

                            pfriese


                              posted: 4/8/2008 at 9:44 PM
                              modified: 4/13/2008 at 7:00 PM
                              Quote from Holly S. on 4/7/2008 at 6:02 AM:
                              Holly44 A little low on confidence...
                              Pshaw, low confidence? You're going to do GREAT with the training you've done. As CNYRunner said, "trust your training".
                              DayPlanActualComment
                              Mondayrest dayrest day - done
                              Tuesday8 miles 8.1 miles - done 8:54/mile avg pace
                              Wednesday5 miles rest day - done
                              Thursday7 miles 8.0 miles - done 9:14/mile avg pace
                              Fridayrest day8.0 miles - done 8:49/mile avg pace
                              Saturday5K race ?14.0 miles - done 9:10/mile avg pace
                              Sunday16 miles 4.2 miles - done 9:42/mile avg pace
                              Total~40 miles 42.3 milesDONE
                              Thanks again for the great thread. Paul
                              JimHowe


                                posted: 4/9/2008 at 1:28 AM
                                Quote from pfriese on 4/8/2008 at 9:44 PM:
                                Pshaw, low confidence? You're going to do GREAT with training you've done. As CNYRunner said, "trust your training". Paul
                                Confidence is overrated anyway--at least when it comes to running. It might make us miss a free throw or a key putt, but in running it doesn't hurt a thing to be a little worried that we won't do well. The training is there, Holly, and you are ready. Many of my best races followed a night of tossing and turning, worrying about every possible thing that could go wrong. Soon after the gun goes off all the nervousness will starting melting away and those wonderful endorphins willl start kicking in.
                                Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
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