RunningAHEAD - Topic: 40/40 Thread for Week Ending 8/30/15

Holly S.

Marathon Maniac #957

posted: 8/24/2015 at 5:26 AM
modified: 9/7/2015 at 8:35 PM

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
Alexander R	95	You sure are fast!
Subdood	63	On to the next phase
DennisLey	57.1	Good to see you back at at!
Holly S	53.7	Highest mileage week in a year
Mike	52.4	X-country runs begin
Happy Feat	47	Recovering from bee stings
Pfriese	41.9	Welcome back!
Opie	40	Hope that heel pain gets better

Here is my tentative plan this week.

Day	Plan	Actual	Commentary
Monday	0 miles	0 miles	Weights and core
Tuesday	4-6 miles	5.5 miles	Easy pace
Wednesday	4-6 miles	5.2 miles	Intervals or fartlek
Thursday	3-4 miles	6 miles	Easy pace
Friday	4-6 miles	3 miles	Easy pace, plus a few weights
Saturday	4-6 miles	5 miles	Easy pace
Sunday	13-15 miles	10.1	Long run
Total		35.1	Bad cold slowed me down

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."

DennisLey

MM #7877

posted: 8/24/2015 at 1:20 PM
modified: 8/30/2015 at 8:43 PM

Thank You Holly. I'm game this week...

M - 6.1 m.

T -

W - 10.1 m.

T -

F - 9.5 m.

S - 15 m. Slowly climbing back into shape Smile

S - 6 m.

Total - 46.7 miles.

Philippians 4:13.

SubDood

posted: 8/24/2015 at 4:16 PM
modified: 8/30/2015 at 11:35 AM

Thanks, Holly!

DAY	PLAN	ACTUAL	COMMENTS
Monday	6 Sharpeners	6.3 miles	14 x 100m/100m (19sec/29sec), w/u + c/d
Tuesday	10 Out n Back	11.0 miles	7.0 miles @ ~6:50 pace, +2w/u, +2c/d
Wednesday	11 Aerobic	11.5 miles	8:07 avg pace
Thursday	6 Cut-Downs	7.2 miles	2 x (3 x 100m) Mile pace/800m pace/400m pace
Friday	OFF	0 miles	Scheduled Rest day
Saturday	19 Out n Back	21.0 miles	21 total, w/ 15 mi @ 7:07 pace
Sunday	12 Long Jog	12.0 miles	Recovery-ish
TOTAL	64 miles	69.0 miles	1st week of Race-specific phase ("Integration").

6 weeks until Twin Cities Marathon.

HappyFeat

posted: 8/24/2015 at 7:57 PM
modified: 8/30/2015 at 3:20 PM

Day Plan Done

Mon 7 7

(Ouch! Having flare of plantar fasciitis - from mileage bump? Hoping small cut back this week plus Taper Time after this week will help.)

Wed 8 I've been advised to lay off a bit and see if my feet will improve in time for Saturday or Sunday's long run.

Thurs 6

Sat 8 7

Sun 8 7

Total: 21 - going to need one of those Free Passes this week. Hoping to resume training next week.

Don't make excuses for why you can't get it done.

Focus on all the reasons why you must make it happen.

Mike E

MM #5615

posted: 8/24/2015 at 9:33 PM
modified: 8/30/2015 at 3:22 PM

Thanks Holly! Here's the plan.

DAY	PLAN	ACTUAL	COMMENTS
Monday	7 (3 Speed)	7.7	58:37 -- including 3x1600 in 5:58.18 - 5:51.77 - 5:55.46
Tuesday	Rest	0
Wednesday	12 (8 Tempo)	12.0	1:25:15 -- including 8 miles in 53:58
Thursday	6	6.2	48:14
Friday	10	10.1	1:18:32
Saturday	10	9.8	4.3 before practice in 32:01 and 5.5 miles with the girls in 48:01
Sunday	8	8.0	1:03:8 -- caught that dang pace bunny
TOTAL	53	53.8

pfriese

posted: 8/25/2015 at 10:34 AM
modified: 9/8/2015 at 8:49 PM

Thanks Holly.

I'll give it a go for 2 weeks in a row.

M - 7.5 miles

T - 8.4 miles

W - 6.8 miles

Th - 5.3 miles

F - rest

Sa - 11.9 miles

Su - 4.2

---------------------

Total - 44.1

Sorry I forgot to update with Sunday's run and total.

Paul

Paul's blog

HermosaBoy

posted: 8/26/2015 at 8:36 AM
modified: 8/30/2015 at 5:22 PM

Thanks Holly -- sorry I missed last week...

DAY	PLAN	ACTUAL	COMMENTS
Monday	11	11	Includes In minutes at 6:05-6:15 15:00 10:00 10:00 5:00 (3:00 recovery between each effort)
Tuesday	4 am 8 pm	4.5 am 9.25 PM	Easy
Wednesday	4 am 8 pm	3 am 10 PM
Thursday	8	8	Fartlek
Friday	6	6.2
Saturday	20	20	Wow -- what a difference a week and 10 degrees make! GREAT run today!l 9 Miles in 1:08:23.57 (7:36/mi.) 8 Miles in 53:30.9 (6:42/mi.) 3 Miles in 18:35.63 (6:11/mi.)
Sunday	8	8
TOTAL	77	80.0

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

Rob

Opie

posted: 8/26/2015 at 1:13 PM

Think I'll need a free pass this week. Trying to get to the start of my upcoming races injury-free!

"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me

Mike E

MM #5615

posted: 8/30/2015 at 8:59 PM

Nice run, yesterday, HermosaBoy!

Alexander R

posted: 8/30/2015 at 9:24 PM

Thanks, Holly!

Mon 13.1 mi (2:22)

Tue 15.1 mi (2:41)

Wed 14.2 mi (2:41)

Thu 15.2 mi (2:30)

Fri 0

Sat 16.2 mi (2:44)

Sun 18.6 mi (3:38)

Total: 92 miles ( 16 hrs 37 min)

I'm tired, not going to run as much

next week

HermosaBoy

posted: 8/30/2015 at 10:38 PM

Quote from Mike E on 8/30/2015 at 8:59 PM:

Nice run, yesterday, HermosaBoy!

Thanks!!! After last weekend -- I needed it...

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

Rob

Masters Running

40/40 Thread for Week Ending 8/30/15 (Read 15 times)