40/40 Thread for Week Ending 2/10/13

Holly S.

Marathon Maniac #957

posted: 2/4/2013 at 5:26 AM
modified: 2/11/2013 at 5:16 AM

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 awhat I have for last week’s tally.

Who	Miles	Commentary
Tramps	62.2	Too warm is rough on Tramps
C-R	54.3	Got to meet Ribs in Dallas!
Orange Mat	51.35	Nice week!
Opie	43.7	I have a hard time running in grass
Mike E	40.9	Plus lots of planks
Jeffdonahue	40	On the nose
Fortunate One	38	Nice to see you!
Holly	31.6	Just didn’t have it this week

Here’s my tentative plan for the week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	3.6 miles	Plus weights and core
Tuesday	4-6 miles	4.5 miles	Easy pace
Wednesday	4-6 miles	5 miles	Tempo or intervals
Thursday	0-3 miles	2 miles	Plus weights and core
Friday	4-8 miles	4 miles	Easy pace
Saturday	13-16 miles	8.25 miles	Long run 7 at 8:47
Sunday	5-7 miles	16 miles	Easy pace Long run
Total		43.35 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."

C-R

posted: 2/4/2013 at 6:52 AM
modified: 2/10/2013 at 4:56 PM

I'm in. Strategy. 50+ and two workouts.

MTA: 49 and three workouts and a race.

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

OrangeMat

MM #6177

posted: 2/4/2013 at 7:34 AM
modified: 2/10/2013 at 12:59 PM

Thanks Holly. Still continuing to build....

day	plan	actual	comments
Monday	9 aerobic (9:50)	9.72 miles, 10:00 core	9:46 avg
Tuesday	6.5 easy w/fartleks (10:00)	6.67 miles, 10:20 core	10:04 avg
Wednesday	10 aerobic (9:45)	10.08 miles, 9:25 core	9:36 avg
Thursday	rest/swim	11:45 core, performance fitness class	demo class w/running club
Friday	16 long (9:50)	16 miles, 6:30 core	9:42 avg
Saturday	4 easy (10:30)	4.26 miles, 7:00 core	10:48 avg
Sunday	9 out & back (.5@10:20, 8@9:00, .5@10:20)	nada	decided I needed a complete day off; it happens...
totals	54.5 miles	46.73 miles, 55:00 core	got some sacrum stuff going on, need to attend to that

who says life doesn't have a soundtrack?

Opie

posted: 2/4/2013 at 11:37 AM
modified: 2/10/2013 at 9:20 PM

Thanks! Will hold at 44 this week because of increased speedwork.

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

Monday...Weights + Intervals-6 x 800m fast, 400m slow...........done-7.4

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

Wednesday...Weights.......................................................................done

Thursday...6 miles easy...................................................................done-6

Friday...yoga + 3 mi.@ HMP, 4 min. recovery, and 1 mi. @10K pace...done-4.3

Saturday...6 miles easy...................................................................done-6.2

Sunday.....13 miles easy.....................................................mostly done-12.1

Total..................................................................................................43

"Pain only hurts" -Scott Jurek

Tramps

posted: 2/4/2013 at 12:26 PM
modified: 2/10/2013 at 11:23 AM

Thanks, Holly. Cut-back week with a fun-run race at the end.

ETA: Change of plan. Decided to do extra resting all week to see if I can shake a minor knee issue before it becomes a real problem. I won't make 40 miles this week but hope to be back to normal next week.

DAY	GOAL	ACTUAL	DIFF	STUFF
MON	10 w/intervals	10		6x800 w/400 @ 5K'ish (sub-7)
TUES	7 EZ	rest	-7
WED	10 w/7@MP	6	-11	4 MP miles (7:50's)
THUR	7 EZ	rest	-18
FRI	10 EZ	10.1	-17.9	good sproinky run @ 8:20
SAT	rest
SUN	4 race + 4 easy	8	-17.9	jogged the course, then ran it at about 7-pace
total	52	34		Free pass please! Lowest mileage in quite some time, but my knee's happy so it's worth it!

Mike E

MM #5615

posted: 2/4/2013 at 9:08 PM
modified: 2/10/2013 at 5:56 PM

Thanks Holly! Here's my plan, for the week. I'm "On-Call" at work, this week, and we've been getting a lot of calls for busted water pipes. I'm hoping I can get to all my workouts.

Day	Plan	Actual	Comment
Monday	6	6.2	44:50 (Ran w/Ryan) + 48 minutes of weights + 3 minutes of planks
Tuesday	12	12.2	1:30:00 + 3 minutes of planks
Wednesday	0	0	46 minutes of weights + 3 minutes of planks
Thursday	12	12.2	1:35:59 + 3 minutes of planks
Friday	0	0	16 minutes of weights + 3 minutes of planks
Saturday	8	23.3	2:56:45 + 3 minutes of planks
Sunday	22	7.1	55:26 on the treadmill + 31 minutes of weights + 3 minutes of planks
Total	60	61.0

Fortunate One

posted: 2/6/2013 at 6:25 PM
modified: 2/11/2013 at 9:41 PM

My plan, which looks a lot looks last week's plan

Day	Plan	Actual	Commentary
Monday	5 miles	5 miles	On TM, plus weight machines
Tuesday	rest
Wednesday	6 miles	6 miles	3 @ 7:30 m/M on TM, plus weight machines
Thursday	5 miles	5 miles	TM run
Friday	6 miles	6 miles	TM run, 8:57 m/M ezpz
Saturday	6 miles	5.75 miles	pub "crawl" fun run
Sunday	12 miles	12.25miles	on TM
Total	40 miles	40 miles

johnlvs2run

10k in 1975

posted: 2/13/2013 at 4:22 PM

6

8 ... including 1 1/2, 1, 3/4, 1/2, 1/4 with 5' recoveries

6

0

6

8

40

and 40 for week ending 2/03/13

Masters Running

40/40 Thread for Week Ending 2/10/13 (Read 19 times)