Masters Running

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40/40 Thread for Week Ending 4/7/13 (Read 16 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

    58.6

    Getting warmer out there

    C-R

    56.5

    Killed the TM

    Orange Mat

    54.5

    Last week of 800s

    Fortunate One

    50.25

    Nice week!

    Opie

    44.1

    Croquet – haven’t done that in a while

    Holly

    44.05

    Steady as she goes

    Mike E

    32.2

    Rest week

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     3.75 miles

    Weights   and core

    Tuesday

    4-6 miles

     6 miles

    Easy pace

    Wednesday

    4-6 miles

     6.5 miles

    Intervals or tempo

    Thursday

    4-6 miles

     9.1 miles

    Easy pace

    Friday

    0 miles

     0 miles

    Plus upper weights and core

    Saturday

    2-3 miles

     3 miles

    Easy pace, with striders

    Sunday

    20-21 miles

     13.1 plus 7

    Xenia HM plus extra miles, plus 1.85 walking

    Total

     

     48.35 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 #6177

      Thanks Holly. According to my coach, I'm moving into the "coordination" phase this week. Makes me think of having to run while rubbing circles on my belly with one hand and tapping my head with the other. Wink

       

      day plan actual comments
      Monday 6 out & back @8:25-8:30, plus 1 w/u & 1 c/d (8 miles total) 8.01 miles 8:29 avg for tempo miles
      Tuesday 5 easy @10:30+ 5.06 miles 10:55 avg
      Wednesday 12-15x 100m/100m (sprint/float) (9 miles total) 9 miles 18x 100/100's, 21s average
      Thursday rest rest I dotta a bad code Sad
      Friday 8 aerobic @9:45 8 miles

      9:30 avg (still w/sinus headache)

      Saturday 3 easy @10:30+

      4.01 miles

      10:43 avg
      Sunday 15k race, plus 1 w/u & 4 c/d @9:45 (14.3 miles total) rest bagged the race, I'm too sick Sad 
      totals 47.3 miles 34.08 miles blech....

        Thanks again, Holly.

         

        DAY GOAL ACTUAL DIFF STUFF
        MON 10 (6x1 w/400) 10.3 +0.3 warm RAL; 6x1 @ ~7:32
        TUES 5 EZ  5.3 +0.6 @8:28
        WED 10 w/8@MP  10.1 +0.7 8 @ 7:56
        THUR 5 EZ  0 -4.3  Sore spot on right foot; being cautious with ice/rest.
        FRI 10 EZ 5.2 -9.1  Sore spot getting more tender; cut run short.
        SAT 10 EZ  0  -19.1 extra rest day for the foot
        SUN rest 10.1 -9  loosened up, felt good  @ 8:47
        total 50  41    

          Thanks. Holly.  Have a great race, OM.  Tramps' taper looks like my high-mileage week.

           

          Day

          Plan

          Actual

          Commentary

          Monday

           6 miles

           6 miles

           

          Tuesday

           5 miles

           rest

           Oops.  I had my weeks mixed up. ENT  doc next week.

          Wednesday

           rest

           6 miles

           Including 3 miles at tempo pace

          Thursday

           5 miles

           6 miles

           

          Friday

           6 miles

           6 miles

           56F (We're having a heat wave, a tropical heat wave...)

          Saturday

           12 miles

           6 miles

           63 F (the heat wave continues)

          Sunday

           6 miles

           12 miles 

           Mid-50's F.  9:09 m/M

          Total

           40

           42 miles

           


          MM #5615

            Thanks Holly!  This will be the last big week before the marathon.  The plan calls for a 24 mile long run but I think I might back it off to 22.

             

            Day

            Plan

            Actual

            Comment

            Monday

              6

               6.3

             47:56 + 26:00 of weights + 50 pushups + planks and stretches

            Tuesday

             12

             12.3

             1:34:48 + 20 back thingies + planks and stretches

            Wednesday

               0

               0

             22 minutes of weights + 50 pushups + planks and stretches

            Thursday

             12

             12.2

             1:30:59 + 20 back extensions + planks and stretches

            Friday

               0

               0

             50 pushups

            Saturday

             10

             10.4

             1:19:34 + 20 back extensions + planks and stretches

            Sunday

             24

             24.5

             2:59:07 + 50 pushups + planks and stretches

            Total

             64

             65.7

             

              This will be my peak mileage week before our marathon where I'll be a 4:45 pacer.

               

               

              Day

              Plan

              Actual

              Commentary

              Monday

              6-7 mile Alberto Salazar fartlek + weights

               6.48 miles

              Nailed that sucker down!

              Tuesday

              rest

               0

               

              Wednesday

              5 miles easy + weights

               5

               

              Thursday

              8 mile tempo + yoga

               8

              Middle 4 only @tempo and then only HMP

              Friday

              4 miles easy + yoga

               4

               

              Saturday

              4 miles easy

               4

               New (for me) yoga class too

              Sunday

              20 miles with the club

               20

              Longest run in a long, long time & at a good pace

                  

               

              Total.................46-48....................................................47.5

              "Pain only hurts" -Scott Jurek

              C-R


                Thanks Holly! In as per usual.

                 

                Mon - 7.8

                Tue - 6.3

                Wed - 4.7

                Thu - 6.5

                Fri - 6.2

                Sat - 10 (15k race - PR!!!!)

                Sun - 7

                Total = 48.4

                 

                Meh. I should have done better.


                "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/