Masters Running

1

40/40 Thread for Week Ending 1/13/13 (Read 244 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.  Sorry so late!

     

     

    Who

    Miles

    Commentary

    Tramps

    52.9

    Setting the season’s baseline

    C-R

    51.3

    Plus planks

    Mississippi

    45.4

    Nice weekend

    Baboon

    41.6

    Crashed skiing – bummer

    Holly

    40.7

    Time to start training

    Opie

    40.4

     

    IbleedUnionBlue

    40

    Off to a good start

    Slo_Hand

    36.1

    Recovery week

    Mike E

    Free Pass

    Cut back week and a cold

     

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0 miles

     0 miles

    Upper weights and core

    Tuesday

    5-6 miles

     4 miles

    Easy pace

    Wednesday

    4-6 miles

     6.2 miles

    Easy pace fartleks

    Thursday

    4-6 miles

     3 miles

    Tempo or intervals easy pace

    Friday

    0 miles

     3.6 miles

    Weights and core

    Saturday

    5-7 miles

     16 miles

    Easy pace Long run

    Sunday

    14-17 miles

     7.3 miles

    Long run Recovery pace

    Total

     

     40.1 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."

    C-R


      Thanks Holly. This is one of the best threads to keep me motivated and on track. So I'm in again.

       

      I actually have a plan. Getting ready for a HM but can't find it right now. So I'll post it when I find it and actaully load it to my profile. Heh.

       

      MTA: Travel cut into my time. 41.3 and just crossed the line.


      "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/

        I agree.  Don't even have time to read the daily any more, let alone post, so this thread keeps me going.  Think I'll do 40 again this week but shift it around so I can cut back the LR a bit.  The only race I'm thinking about is a local 15k in early March.

         

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

        Monday..........Weights and 4 easy miles on the XC track.............................................................done-4

        Tues...2 mi. warm up + 6 hill sprints 60-90 sec., jog back down + 2 mi. cool down............done-5.8

        Wed...............Weights and 6 easy miles on the XC track............................................................done-6

        Thursday......7 miles easy.................................................................................................................done-7.22

        Friday............6 miles easy.................................................................................................................done-6

        Saturday......11 miles progresssion run..................................................10.73 easy with Paul & the club

        Sunday.........rest..................................................................................................................................done

         

        Total.............about 40.........................................................................................................................39.8 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

          Yep.  Post a plan and you sort of feel obliged to do it. Wink

           

          DAY GOAL ACTUAL DIFF STUFF
          MON 12 w/intervals 12   5x1000 w/400 rest; struggled through this run, start to finish
          TUES 7 EZ 7.1 @ 8:49  +0.1  
          WED   10 w/6@MP 7 @ 8:35  -2.9 Morning meeting; need to switch workouts with Thurs.
          THUR  7 EZ  11.9 +2 w/6 @ MP-ish (actually a little faster ~7:47)
          FRI  7 EZ  7 @ 8:46 +2  
          SAT  13 EZ 15 @ 8:44 +4 Heavy fog
          SUN        
          total 56  60    
            Day Miles Remarks
            Mon  0  Ended a 97 day streak.
            Tue  5  
            Wed  7  MP Pace
            Thu  5.7  
            Fri  3.6  
            Sat  12.1  
            Sun  7.4  
            Total  40.7  


            MM #5615

              Thanks Holly!  I'll get it this week...I hope...

               

               

              Day

              Plan

              Actual

              Comment

              Monday

                 5

                 5

               38:30 on the treadmill + 38:30 of weights + 1:30 of planks

              Tuesday

               10

               10.2

               1:17:50 + 10 minutes of weights + 1:30 of planks

              Wednesday

                 0

                 0

               38:30 of weights + 1:30 of planks

              Thursday

               10

               10.3

               1:19:01 + 7 minutes of weights + 1:30 of planks

              Friday

                 5

                 0

               38:30 of weights + 1:30 of planks

              Saturday

                 0

                 5

               39:00 on the treadmill

              Sunday

               18

               18.5

               10.4 in 1:19:45 outside + 8.1 in 1:02:11 inside + 1:30 of planks

              Total

               48

               49.0

               


              10k in 1975

                2.5

                9.5

                0

                7

                4

                8

                8

                39

                 

                The previous 2 weeks were 29 and 31 miles