Masters Running

1

40/40 Thread for Week Ending 3/31/13 (Read 21 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.

     

    Who

    Miles

    Commentary

    Tramps

    70.4

    Another peak week – well done!

    Mike E

    65.5

    34.7 mile weekend – wow!

    Orange Mat

    51.68

    HM PR and 3rd AG – sweet!

    Holly

    48.25

    30 mile weekend

    C-R

    46.8

    How did the race go?

    Fortunate One

    42

    Running well!

    Opie

    41.2

    3rd AG in 15k race – nice!

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

        0 miles

    Weights   and core

    Tuesday

    4-6 miles

     4.5 miles

    Easy pace

    Wednesday

    4-6 miles

     6.5 miles

    Intervals or tempo easy pace

    Thursday

    4-6 miles

     5 miles

    Intervals on TM

    Friday

    0-3 miles

     9 miles

    Easy pace

    Saturday

    5-7 miles

     4.05 miles

    Easy pace

    Sunday

    12-14 miles

     15 miles

    Wave run  Fartlek run

    Total

     

     44.05 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."

      The Swamp pace bunny is catching up so I better get back out there after a rest day!

       

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

      Monday...6 miles recovery pace + weights?.....................................................no weights-5

      Tuesday....7 miles easy...............................................................................................done-7.1

      Wednesday...Weights + 5 miles easy.......................................................................done-5.1

      Thursday...Track-8 miles with warm up & cool down............................yoga + wave run-8

      Friday........Yoga + 4 miles easy.....................................................................................done-4

      Saturday....15-mile LR with the club.......................................................................done-14.9

      Sunday......Rest.................................................mowed yard, ate a lot & played croquet

       

      Total...........43............................................................................................................44.1 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

        -time!

         

        DAY GOAL ACTUAL DIFF STUFF
        MON 10 (4x1.5 w/800) 10   4x1.5@ ~7:37
        TUES 7 EZ  7   @ 8:56
        WED 12 w/10@MP 12   w/10 @ 7:46
        THUR 7 EZ 7.1 +0.1 @ 8:19
        FRI 10 EZ 10.1 +0.2 @ 8:29; warm mid-day run (60F)
        SAT 13 EZ  12.4 -0.4 Trail run; a little short but, meh, close enough
        SUN rest      
        total 59 58.6    

          Tramps, have you got a time goal.  You seem well trained.  This time, don't party so hard with Robin beforehand. ;-)

          What the heck.  I'm going for a 200-mile month, which requires a 50-mile week

           

          Day

          Plan

          Actual

          Commentary

          Monday

           6 miles

           6 miles

           

          Tuesday

           4 miles

           4 miles

           

          Wednesday

           6 miles

           6 miles

          Including 3 miles at tempo pace

          Thursday

           6 miles

           6 miles

           

          Friday

           7 miles

           7 miles

           

          Saturday

           14 miles

          15 miles

           Including shirtless March mile in 40F wind-chill

          Sunday

           7 miles

           6,25 miles 

           Easter run

          Total

           50

          50.25 miles 

           Yeah!

          C-R


            Tramps - taper for Boston?

             

            Thanks Holly - back in and hoping to build on that HM time and go over 50 this week..

             

            Mon - 6.3

            Tue - 3.0 + 4.1

            Wed - 6.3 + 4

            Thur - 3 + 5.5

            Fri - 5.8

            Sat - 14.5

            Sun - 4.2

            Total - 56.5

             

            Not so shabby. And I killed a treadmill as well this week.

             

            MTA: So Tramps - a 59 mile week taper. Sounds more like a two week taper plan. Good luck with Boston. It looks like your training is there and now we'll keep fingers crossed for reasonable weather so you can enjoy all of that hard work.


            "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/

              Yup, Boston.  My one and only previous was 3:40, where the wheels came off late. I'm shooting to beat that and, better yet, aiming for <3:30.  But a lot will depend on weather, as usual.


              MM #5615

                Thanks Holly!  It seems like I just had a rest week, but it's time for another one...who put this training plan together, anyway?  I see I didn't take Easter into consideration so I might have to change things around a little bit...

                 

                Day

                Plan

                Actual

                Comment

                Monday

                  4

                  4.3

                 33:07 + 38:00 of weights + 25 burpees + planks and stretches

                Tuesday

                  6

                  6.3

                 48:40 + 26 burpees + planks and stretches

                Wednesday

                  0

                  0

                 38:00 of weights + 27 burpees + planks and stretches

                Thursday

                  7

                  6.3

                 45:38--I messed up and turned around, too soon--dang!  28 burpees + planks and stretches

                Friday

                  4

                  0

                 20:00 of weights + 29 burpees + planks and stretches

                Saturday

                  0

                 15.3

                 1:45:07 which included 11 1 mile intervals ranging from 6:02 to 6:54 + 30 burpees + planks and stretches

                Sunday

                 11

                   0

                 Speed Work

                Total

                 32

                 32.2

                 


                MM #6177

                  Thanks Holly. Last week of 800s for me....

                   

                  day plan actual comments
                  Monday 7-8 aerobic @9:45 8.07 miles  9:36 avg
                  Tuesday 5 easy @10:30+ 5 miles 11:06 avg
                  Wednesday 5-6x 800m @3:50-3:55 (9 miles total) 9.19 miles 7x 800m avg 3:50
                  Thursday rest rest  
                  Friday 1 EZ w/u + 8 tempo @8:25 + 1 EZ c/d 10.2 miles

                  w/u=9:48, tempo=8:15, c/d=9:55

                  Saturday 17 long @9:50-10:00 17 miles 9:49 avg on big hills!
                  Sunday 4 easy @10:30+ 4.7 miles 10:59 avg
                  totals 53 miles 54.5 miles