Masters Running

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40/40 Thread for Week Ending 12/15/13 (Read 19 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 a placeholder until I get last week’s tally up.

     

    Here’s my tentative plan for the week, for now.  No races planned until spring, so just maintenance I guess.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

    0  miles

    Weights   and core

    Tuesday

    4-6 miles

     8 miles

    Fartlek

    Wednesday

    4-6 miles

     4 miles

    Easy pace

    Thursday

    4-6 miles

     4.2 miles

    Easy pace

    Friday

    0-3 miles

     2 miles

    Plus weights and core

    Saturday

    4-6 miles

     7 miles

    Easy pace

    Sunday

    13-16 miles

     17 miles

    Long run

    Total

     

     42.2 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."


    MM #7877

      Placeholder:

       

      M - 12 m.

      T - 3 m. Squeezed in run on a TM for lunch.

      W - 11 m. 8:50 overall pace

      T - 10 m. 1 w-u. 9 m. @ 71:58, 8 min pace.

      F - 6 m. Ez.

      S - 7 m. Ez.

      S - 13.1 m. Santa Hustle Smokies Half Marathon - PR 1:44:02

       

      62 miles this week with the final race of 2013.

      Philippians 4:13.


      Latent Runner

        My tentative plan (weather and holiday parties permitting):

         

        Day

        Plan

        Actual

        Commentary

        Monday

        8 miles

        8 miles

        Two inches of snow on the trail, light snow falling, relatively warm (high 20s), a nice easy run. 

        Tuesday

        4 miles

        5 miles

        Kind of a slippery cemetery run during a snow storm. 

        Wednesday

        8 miles

        9 miles

        5.7 mile lunch time group run and a 3.2 mile evening group cemetery run. 

        Thursday

        10 miles

        12.5 miles

        I attempted to join the "More miles than degrees Fahrenheit club", the car radio said it was 11°F when I pulled up to the trailhead, and after 12.5 I figured I had it in the bag.  Nope, when I got home weather.com said it was 17°F.  Sad

        Friday

        10 miles

        10 miles

        Lap after lap in the cemetery; boring but safe given the condition of the roads due to snow. 

        Saturday

        10 miles

        12.5 miles

        Hard crunchy top snow with lots of divots, foot prints, and ruts; kind of an exhausting run. 

        Sunday

        10 miles

        0 miles

        No run today, it took until after 10:00 just to get the horses sorted so I didn't have a lot of time, that and the 14" of new snow on the ground would have made for a difficult run.  Sad 

        Total

        60 miles 

        57 miles

         

        Fat old man PRs:

        • 1-mile (point to point, gravity assist): 5:50
        • 2-mile: 13:49
        • 5K (gravity assist last mile): 21:31
        • 5-Mile: 37:24
        • 10K (first 10K of my Half Marathon): 48:16
        • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
        • Half Marathon: 1:42:13


        Happy

          Thanks, Holly!

          Week 6 of base-building phase:

           

          Day

          Plan

          Actual

          Commentary

          Monday

          12.5 miles

          12.1 mi aerobic (~8:30), treadmill

          Tuesday

          8.0 miles

          8.1 mi easy fartlek ... on treadmill

          Wednesday

          13.5 miles

          12.8 mi aerobic (~8:20 pace) ... on treadmill (it was -9 F this morning!)

          Thursday

          5.0 miles

          5.4 mi jog (~9:15 pace) ... treadmill

          Friday

          10.5 miles

          10.8 mi out-n-back (~8:13 OUT, ~7:48 pace BACK) ... treadmill

          Saturday

          16.5 miles

          16.4 mi long run (~8:10 8:45 pace) Ran OUTSIDE for first time in 2 weeks. It was 5 degrees F, rising to 10 degrees by finish, with a couple inches of fresh snow. One word:  EYE-cicles. 

          Sunday

          7.5 miles

          8.0 mi aerobic/jog (~9:00-10:00 pace) ... back on treadmill. 0 degrees F outside. Sore from yesterday's slog through snowy, cold conditions.

          Total

          73.5 miles

           73.6 miles

          Week 6 (another record week!)

           

          Last week was a record week of mileage for me -- 72.9 miles. (Thanks for noticing, Tramps!).

          The crazy part is that it was ALL treadmill miles due to the cold weather here.

          The high temp to start off this week is 0 degrees, so more dreadmill miles for me this week. 

          "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi

          sunkid


            Apparently, I had a senior moment earlier, let's try again: goal is 44 for the last really hard week before the half on 12/29:

             

            Day Plan Actual Comments
            Mon 4 easy  4  This was one of those runs where I felt like going for a run immediately afterwards! 
            Tue 9 easy  10.25  This was not.
            Wed REST  0  
            Thu 8 w/ 4x1600 @ 7:20  8.7  ended up with 7:13, 7:16, 7:11, and 7:07 - very happy!
            Fri 4 recovery  4.25  easy, peasy
            Sat 6 tempo  6  4 @ 7:27 - seemed too hard for it to be goal pace
            Sun 13 easy  13.1  miles 10 and 11 close to goal pace... happy
            Total 44  46.3  highest mpw of the year!
            C-R


              Im in. Goal >70

               

              MTA - 71 for the week with an off day.


              "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/


              Latent Runner

                Last week was a record week of mileage for me -- 72.9 miles. (Thanks for noticing, Tramps!).

                The crazy part is that it was ALL treadmill miles due to the cold weather here.

                The high temp to start off this week is 0 degrees, so more dreadmill miles for me this week. 

                 

                Last week was a heck of a week for the collective, three of us reached the low 70s and several others weren't far behind in the upper 60s.  Is this what some might call a Thanksgiving hangover?  Joking

                Fat old man PRs:

                • 1-mile (point to point, gravity assist): 5:50
                • 2-mile: 13:49
                • 5K (gravity assist last mile): 21:31
                • 5-Mile: 37:24
                • 10K (first 10K of my Half Marathon): 48:16
                • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
                • Half Marathon: 1:42:13

                  As the weather gets a little warmer throughout the week, it should be easier to run more!

                   

                  Monday...........fartlek treadmill run.....................................done-7.6 miles

                  Tuesday..........8 miles easy..........................................4.5, some on trails

                  Wednesday.....7 miles easy...................................................done-9.9

                  Thursday....a.m. 4.5 mi. with last 3 tempo; p.m. 3.5 mi. Pack Pint Run...done-10 mi.

                  Friday..............Rest................................................................done

                  Saturday..........13 miles easy.............................................switched days-4.2 mi.

                  Sunday.............5 miles easy....................................................13.1

                   

                  Total.................48.6..................................................................49.3

                  Had to exceed my goal, if ever so slightly, if I have a chance to make 2000 for the year.  Now the question is what I will do with this base-probably a late February/early March Texas marathon and it doesn't look like I will make Avenue of the Giants.

                  "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


                  MM #5615

                    Thanks Holly!  Here’s the plan for the week...MARATHON WEEK!

                     

                    Day

                    Plan

                    Actual

                    Comment

                    Monday

                        5 B/Easy

                        5.0

                     39:44 + triceps extensions + lateral raises + crunches and stretches

                    Tuesday

                        Rest

                        0

                     Back extensions and calf raises

                    Wednesday

                        6 B/Easy

                        6.0

                     47:28 + triceps extensions + lateral raises + crunches and stretches

                    Thursday

                        6 A/Easy

                        6.0

                     49 something...+ back extensions + calf raises + crunches and stretches

                    Friday

                        3 A/Easy

                        0

                     A little problem with the shuttle bus made me skip my 3 miler.  I did some triceps extensions and lateral raises, though.

                    Saturday

                      26.2

                       26.2

                     Rocket City Marathon--3:00:36 + back extensions + calf raises + crunches and stretches

                    Sunday

                        Rest

                     

                     

                    Total

                      46.2

                       43.2

                     


                    Happy

                       

                      Day

                      Plan

                      Actual

                      Comment

                      Saturday

                        26.2

                         26.2

                       Rocket City Marathon--3:00:36 + back extensions + calf raises + crunches and stretches

                      Mike, you totally rock! That is an awesome time!  I love the fact that you still did "back extensions + calf raises + crunches and stretches" afterwards. If I'm ever able to post a time anywhere close to 3 hours, it'll be followed by a listing of my celebratory post-race beers. Congrats!

                      "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi


                      MM #5615

                        Thanks SubDood.  I did all that other stuff before the marathon....and it was a Miller Lite and a Corona after.


                        Happy

                           

                          S - 13.1 m. Santa Hustle Smokies Half Marathon - PR 1:44:02

                           

                          62 miles this week with the final race of 2013.

                          Congrats on the Half PR, IBUB! Great way to finish off an impressive year!

                          "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi

                            MM #5615, congratulations on a very solid marathon time! I wonder how you placed in your age group

                             

                            Mon 11 mi (1:29) treadmill

                            Tue 10.5 mi (1:24) treadmill

                            Wed 10.2 mi (1:22)

                            Thu 10.2 mi (1:19)

                            Fri 10.2 mi (1:27)

                            Sat 9.7 mi (1:27)

                            Sun 12 mi (1:33) treadmill

                             

                            Total:  73 miles ( 10 hours)