RunningAHEAD - Topic: 40/40 Thread for week ending 3/16/08

Holly S.

Marathon Maniac #957

posted: 3/10/2008 at 6:03 AM
modified: 3/17/2008 at 6:08 AM

For those of you who are new, this is the 40/40 thread, for those 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. If I got anything wrong, or if there are any new additions (Tramps?) let me know.

Who	Miles	Commentary
Hermosaboy	73.8	And this is backing off?
Twocat	70.69	A little spring weather for you this week.
Jim24315	65	Lots of grass miles there, and a fast race.
Perch	64.6	No giving yourself much of a break after the relay.
CNYrunner	63.3	This is a lower mileage week?
Holly	51.2	Biggest snowstorm of the winter here this week.
Ultrachick	51	22-miler on low sleep – ouch! They’re hard enough when you’re rested.
PeterNC	50.2	Now for a 6-day taper, and a race!
Wa5yom	49	Congratulations on your excellent 25K race!
PJH	46.2	Snowed out, treadmill broke, but still did great mileage.
Evenflein	45.5	Excellent MP LR in the cold.
Biketm	45.1	Running in 8” of snow – that’s a tough workout!
Btb1490	45	Trails, core work and yoga
Carnivirus	45	Broke the thread this week…
Breger	44	Two tough progression runs.
Predawnrunner	40	Solid running.
Slojim	40	Long weekend at the beach – I’m so jealous!
Pfriese	39.2	Paul, what happened on Saturday? I missed it.
SirWalksalot	36.94	Almost there.
Tramps	??

Here's my plan for the week (ho hum, hoping the warmer weathe will bring some performance improvement...)

Day	Plan	Actual	Commentary
Monday	0 miles	0 miles	Weights and abs
Tuesday	8-11 miles	11.25 miles	3@tempo and 1@MP
Wednesday	7 miles	7.5 miles	Easy pace
Thursday	8-11 miles	10.75 miles	Hill workout day
Friday	0 miles	0 miles	Weights and abs
Saturday	7 miles	7.5 miles	Easy pace
Sunday	20 miles	20 miles	Easy pace, but with a tempo mile at #19
Total	50-56	57 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."

CNYrunner

posted: 3/10/2008 at 7:15 AM
modified: 3/16/2008 at 12:49 PM

Thanks Holly---this has become a welcome constant and a great way to stay on track! I sure appreciate you. 3/10-----10 mile recovery run----10.1 untimed miles with some downhill surges 3/11-----Off/travel to Atlanta for day----all set and on my way home 3/12-----1 mile wu/4x25 minutes at 7:45 pace with 2 mins rest/cd---16 miles---16.1 in 2:13/8:19 pace overall, fast segments in 7:46, 7:44, 7:43, 7:40 or 7:41.....spent and happy 3/13-----Off/in Boston for school trip---chaperone duty---decided to run in DST...10.3 in 1:30 and change--8:46 pace---felt great actually 3/14-----10 mile pace run---breaking this into two runs---4 miles at 5 AM/7:58 pace so far---5.6 miles in 44:23 for 7:55 pace 9.6 total 3/15-----10-12 easy pace----4 miles at recovery pace 3/16-----23 miles/Newton Hills---no Newton Hills---too much driving, but an awesome 23 miles here in 3:27.32 (9:02) avg. pace with 5 miles in the middle at 7:55-8:00 pace SLEEP----early in the week not so much---8-9 hours for the last 3 days! EAT REAL FOOD----doing well here (except for the tortilla chips---they were whole grain!) Weights/abs/core 3x week---done---wall sitting up to two minutes now Total---69-71---73

Runrtim57

Marathon Maniac #3309

posted: 3/10/2008 at 7:51 AM
modified: 3/17/2008 at 7:46 AM

Thanks again Holly Smile

Actually, if it were not for this 40 40 thread, I would not have run last Sat in a snow storm Big grin

Mon - 10 mile tempo - With 3 miles at 6:40 pace Tues - 10.5 easy miles - more than planned, but felt good. Weds - 42 hard miles cycling with roadies - nice break from running Thurs - 10 easy miles - few striders @ 6:30 pace Fri - Rest Sat - 18 miles - felt really good and strong and could have gone further Smile

Sun - 6.3 recovery miles Total - 54.8 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!

perchcreek

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

posted: 3/10/2008 at 8:58 AM
modified: 3/16/2008 at 2:34 PM

Holly. you're doing a SUPER job!!

Day	Plan	Actual	Comments
Monday	2 mi Recovery	2 mi	10:28 pace, AHR 134 + Xtrain
Tuesday	8 mi GA	8.2 mi	at 8:12 pace AHR 158, last 6 at 7:58 (MP)
Wednesday	9 mi w/ 4x1000m@5Kish	9.2 mi	OA 8:11 pace, incl 5x1000m avgd 7:11 pace
Thursday	6 mi recovery	6 mi	at 9:52 pace, AHR 141
Friday	14 mi m-LR	14.3 mi	wonderful rolling hills @ 8:41 pace last 7 mi 8:22 AHR 152... perfect!
Saturday	5 mi recovery	5 mi	9:34 pace aHR 148
Sunday	17 mi w/ 14 at MP	17.2 mi	17.2 mi sub MP w/14 mi @ 7:56; last 3 miles 250ft climb!

Totals:	61	61.9 mi	GREAT week: nailed 17mi MP run with hills!

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

PJH

posted: 3/10/2008 at 10:29 AM
modified: 3/17/2008 at 9:03 AM

Plan and actuals for the week ... focus on tempo runs and building the mileage

Day	Plan	Actual	Commentary
Monday	10.0	10.0	"Double" - 6 mi in AM ...4 mi in PM ... ez pace ~ 9:53 ...hr 130 am/136 pm
Tuesday	8.0	8.6	4 mi @ tempo pace 7:54 ... flat run
Wednesday	10.0	7.2	ez pace @9:53, but HR very high @148bpm??
Thursday	8.0	9.5	3.7 mi (30 mins) @ tempo pace 8:04 - very hilly
Friday	0	0	Planned rest day
Saturday	18.0	17.6	Good run ...2:56 @ 9:55 ...hr 132
Sunday	5.0	1.0	Good intentions, but didn't work out
Total	55.0	53.9	Pretty good week overall

Thanks Holly for all your efforts! PJ

evanflein

posted: 3/10/2008 at 3:51 PM
modified: 3/16/2008 at 7:59 PM

Plans for this week... besides taking care of grumpy spouse.... a build up to another 20 on Sunday.

Day	Plan	Actual	Comments
Monday	XT Day	Elliptical and weights	35 mins Elliptical/1 mile walk/30 mins wts and abs
Tuesday	5 EZ	5.21 miles	4 @8:49, .6 @8:20, .61 @7:30; plus .5 mile walk on TM
Wednesday	10 miles w/5@MP	11.25 miles, tempo pace	Avg pace 8:16, rolling hills; .5 mile walk c/d
Thursday	5 miles	6.21 miles	Nice run, felt EZ but still a bit fast @8:22 avg
Friday	Rest Day	0 miles	(but I did walk the dog for a mile)
Saturday	10 miles	10 miles	-13 windchill, loose snow over ice, mogul-ridden bike path. Tough run...
Sunday	20 miles	20 miles	Avg pace 8:36, last two at 8:18 and 8:26

Totals:	50 Miles	52.7 miles actual running total

btb1490

posted: 3/10/2008 at 4:11 PM
modified: 3/17/2008 at 12:48 PM

Holly, once again thanks very much for doing this thread. If you ever find need a break, I'd be more than happy to pitch in with it.

Day	Plan	Actual	Commentary
Monday	4 ez	4.5 ez	on the trails. Felt good.
Tuesday	rest	yep	core work and yoga
Wednesday	10	10.2	dragging, but it's done
Thursday	6 ez	6.1 ez	nice run in the trails. felt good
Friday	9 w/ 2x3mi. tempo	done	6:27, 6:29 pace for the two sets. Pretty shot afterwards.
Saturday	5 ez	rest
Sunday	20 progressive	20.4	hit my paces feeling pretty good
Total	54	50.5	trying to work through some aches and pains

Just trying to stay healthy.

Running the 2016 Boston Marathon for Children's Hospital

Twocat

posted: 3/10/2008 at 5:55 PM
modified: 3/16/2008 at 4:40 PM

Thank you Holly!

Day	Plan	Plan B	Actual	Forecast	Reality
Monday	12		12.13		Upper left calf a bit sore. Will need to see if it feels better tomorrow.
Tuesday	15	0	0	Middle of a tough cycle.	Calf still a touch sore. I figured it would be better to let it heal than to risk injuring it more.
Wednesday	12	17	18.36	Cold rain or snow showers forecast.	No rain! Calf not 100%. But getting better.
Thursday	10	10	10.35	6AM, 4PM	6.21AM, 4.14PM. Calf nearly better! Wahoo! I am now 300 miles ahead of the 2K miles pace bunny!
Friday	17	15	20.17		Decided to extend today’s run and drop some miles from tomorrow’s. May skip tomorrow’s run altogether to get some rest for the race.
Saturday	0	12	0	A rest day!	So much for Plan B. But I really want my calf all healed up for tomorrow’s race.
Sunday	4	4	10.83	Race	All good! A new PR in the 4 mile race of 25:32 followed by a 6.83 mile jog home. The calf is doing great! I am totally psyched about today!
new PR in the 4	Total	70		71.84	Despite the early week calf problem I managed to get up to my mileage goal and get better! What a great week!

Monday: I am not 100% sure what will happen this week. After Monday's run my upper left calf is sore. Unless it recovers by tomorrow this week's schedule will go out the door. Tuesday: Ok, time for Plan B. My calf is not 100% so I figured it was better to rest it. So I decided to just rearrange my week's plan to accommodate today being my day off. Twelve miles on Saturday is not the ideal race preparation but then it is not a target race so I can live with that. Overall, I would rather hit my mileage goal for the week than try to PR the race. Big grin

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/

wa5yom

posted: 3/10/2008 at 6:51 PM
modified: 3/16/2008 at 8:57 PM

Thanks, Holly... Week beginning March 10 Week 6 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 3, Race Preparation Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 7 Short Term Goal – Red Bud Classic, 10K, OKC. Weeks to short term goal - 4 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 8 GA miles – Complete, 8 Recovery miles. Wednesday 9 VO2Max miles + 5X1000@5K pace; jog 2 minutes in between – Complete, 12 Recovery miles. Thursday Rest – Complete, 5 Recovery miles. Friday Rest 12 MLR – Complete, rest. Saturday 5 Easy – Complete, Pfitz 20 mile progressive miles. Sunday 17 miles with 14 at MP – Complete, 6 Recovery miles. Weekly Mileage Plan – 51 miles. Weekly Mileage Actual – 51 miles This week’s goal – Train injury free, so I need to pay special attention to my right shin. Keep the ice coming. I will likely try to replace my VO2Max workout with a Tempo run if I feel recovered from Saturdays 25K race. Also, family plans for this Sunday may require me to rearrange my late week running schedule. Weekly Summary – My legs were recovering all week after my 25K race. But Saturday's progressive run went great: first 10 miles mid 9's, miles 11-18, 8 8:40 pace, mile 19 about 8:00 pace, final, mile 20 low 7's.

Tim,
Ardmore, OK.

Walt.RB

posted: 3/10/2008 at 7:45 PM
modified: 3/16/2008 at 6:44 PM

Plan: Finally hit 40+ for the first time in like forever. If I don't do it this week you can ban me from this board. Big grin

M: 7.61m, 1:05:12 W: 7.8 miles, 60 min, dreadmill W/O at 7:40 min/mile F:8.87m, 1:19:36 S: 13.12m, 2:02:50 S: 7.59m, 1:12:43 Total: 45 miles Woo-hoo...it's been a while since I've had a 40+ week. Hope I can keep it up.

carnivirus

posted: 3/10/2008 at 10:22 PM
modified: 3/17/2008 at 3:43 AM

A broken thread!? That's what I get . . . don't push the M&M . . . we may be chocolatey on the inside, but we're tough as nails on the outside (well, as tough as a candy-coated shell can be . . . Black eye

). Thanks for keeping this going - and helping keep me going. Here's my tentative plan-type thingy: more days running, about the same mileage - maybe a quick 10K tester on Saturday instead of a LR.

Day	Plan	Actual	Comments
Monday	11	11	Hearst Trail
Tuesday	5-6 + XT	5	tired, tough to get out the door
Wednesday	10 miles	0	Tired, switch w/Thurs. - did XT
Thursday	Rest	8	8 x 1 min fast
Friday	5-6 miles	5	struggled - tired
Saturday	12 - 15 miles	0	sick (flu) and tired
Sunday	5-6 miles	0	still sick

Totals:	48-54 Miles	29	need a free pass this week . . .

ultrachick

Ultrachick

posted: 3/10/2008 at 10:26 PM
modified: 3/17/2008 at 10:01 AM

Thanks Holly for keeping track of all this. I've got a slight cold with my birthday and a half marathon this weekend. Will I slow down? Confused

Wishful thinking but not likely.

Day	Plan	Actual	Commentary
Monday	4	3	Bit of a cold so taking it easy
Tuesday	3-4x1 m	3 x 1m (6m total)	Intervals (8m total)
Wednesday	6	8	Not feeling too bad now
Thursday	8	4	Busy day so it's all I had time for
Friday	6	7	Nice afternoon for a run
Saturday	Off	Taught skiing and off to the race!
Sunday	13.1		New Bedford Half Marathon (MA) 1:52:22
Total	~47	~44	with 3 m warm-up

Kelly Did well at New Bedford. Weather wasn't bad and even with a cold shaved about 3 minutes of off my best time for this race and 2 minutes off my best half time.

If you never go fast, you'll never go fast.

predawnrunner

posted: 3/11/2008 at 6:22 AM
modified: 3/16/2008 at 5:18 PM

Thanks Holly.

Day	Plan	Actual	Comments
Monday	Rest	Rest	-
Tuesday	7 mi	7.0 mi	9:57 pace
Wednesday	9 mi	9.0 mi	10:05 pace
Thursday	10 mi	7.0 mi	Traded distance for speed 8:58 pace
Friday	Rest	Rest	-
Saturday	4 mi	5.91 mi	9:38 pace with the Racine, WI running club
Sunday	20 mi	19.25 mi	all over my hometown at 10:25 pace

Totals:	50	48.2 mi	Life (and death) altered the schedule this week

aka Mrs. WillRunForBeer, MD, USA

Marathoning, the triumph of desire over reason

Tramps

posted: 3/11/2008 at 10:55 AM
modified: 3/17/2008 at 7:40 AM

Sorry for being AWOL last week, Holly. Busy schedule turned into cutback week....and now I'm staring at that pace bunny's butt again. Tongue

M--rest T--7.6 easy @ 8:35 W-- 7.6 easy @ 8:37 Th--oops, overslept F-- 7 including 5 @ tempo 7:25 S--5.5 easy, sluggish miles @ 9:08 S--Oops, life has an annoying habit of getting in the way of running ~27.7 Sad

I think I'll opt out of this thread for awhile until I get back to more regular running. Thanks for doing it, Holly!

Be safe. Be kind.

SLOjim

posted: 3/11/2008 at 6:12 PM
modified: 3/16/2008 at 4:43 PM

Thanks again, Holly Smile

This weeks plan.......

Day	Plan	Actual	Commentary
Sunday	16 long	13.5 long	Ran out of time – needed to see DS & GF off
Monday	Rest	yes
Tuesday	7-8 easy	8.25 easy	Back in town… back to work
Wednesday	7-8 easy	8.25 easy	Evening racquetball
Thursday	rest
Friday	7-8 progressive	8 progressive
Saturday	6 easy	6 easy
Total	43-44	44

Masters Running

40/40 Thread for week ending 3/16/08 (Read 676 times)