RunningAHEAD - Topic: 40/40 Thread for Week Ending 10/19/08

Holly S.

Marathon Maniac #957

posted: 10/13/2008 at 9:15 AM
modified: 10/21/2008 at 2:27 PM

For those of you who are new, this is the 40/40 thread, for people who are over 40 years old who run or aspire to run 40 miles/week. We give Free Passes to those who come really close or try really hard... Here's what I have for last week's tally. Let me know if you see an error.

Who	Miles	Commentary
Dopple Bock	84	Whistle Stop Marathon!!
Hermosaboy	72	And that’s with 3 missed runs...
Twocat	68.1	Hoping things go well for your TP
Jim24315	65	Nice FAST 20-miler
Barefoot Rick	52.34	Continuing with the barefoot miles.
TomD	50.75	Solid running
PeterNC	50.5	20-milers are done! Hope your finger is better, though – that sounded like a nasty burn.
Biketm	47.5	5K PR, but tough weekend LR
Holly	44.1	Back to wave-running
Mainerunnah	43.2	Your “rest day” sounds like many of mine...
Slojim	41	Yikes! I won’t tell your DW, I promise.
MrPHinNJ	40.7	Still getting the mileage in spite of travel
Breger	38.5	Lots of high-quality (read “really hard”) miles
Ultrachick	33.8	Almost back now
Evenflein	33.4	Travel miseries, foot pain – not a fun birthday...
Patriotsr1	33	I’ve read that 20+ mile runs take 2 weeks to fully recover from
Pfriese	29.7	Travel getting in the way
Busiman	30+	Hartford Marathon!!
Slowgino	Free Pass	Those loveable little germ carriers......Hope you feel better soon

Here’s my plan for the week:

Day	Plan	Actual	Commentary
Monday	0	0	Weights and abs
Tuesday	7-9	9.25 miles	8 x 1/4-mile Intervals, 2-minute recovery
Wednesday	6-7	5 miles	Recovery pace
Thursday	6-8	7.45 miles	Easy pace
Friday	0	0	Weights and abs
Saturday	12+	15.4 miles	Wave run
Sunday	7-8	6.3 miles	recovery pace
Total	?	43.4 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."

Barefoot Rick

Barefoot Runner

posted: 10/13/2008 at 9:33 AM
modified: 10/19/2008 at 3:29 PM

Monday - 15.16 Tuesday - 5.56 Wednesday - 5.05 Thursday - 3.2 Friday - 2.1 Saturday - 26.2 Sunday - 1.03 Total WE 10/19 - 58.3 BF Miles http://www.barefootrunner.org/08weeklymileage/08weekly.htm Thanks Holly! Cool

Romans 10:15 - How beautiful are the feet of those who bring good news of good things!
http://barefootrunner.org

DoppleBock

posted: 10/13/2008 at 9:45 AM
modified: 10/19/2008 at 5:16 PM

No real plans this week (Post marathon) - Lots of easy running - maybe a speed workout later in the week if I feel good. M 5 / 5 Done - Recovery pace T 15 / 4 - Done - Easy Pace W 5 / 6 - Done recovery Pace TH 5/5/5 - done - out of energy - I was to do more at night F 15/5 with 5x5 minutes @ CV (Nice work out) SA 7/5 easy pace SU 42 @ 8:00 minute mile pace (Trying to stay in ultra shape) Total = 129 - Total in the books! MrPHinNJ - Love the 6x1000 with 90 sec rec - What pace is that at? BikeTM - I hope you kicked ass in the 20 with 10 @ MP

Long dead ... But my stench lingers !

TomD

posted: 10/13/2008 at 12:31 PM
modified: 10/17/2008 at 11:52 AM

Thanks Holly, Monday - 12.00 Tuesday - 6.65 Wednesday - Rest Thursday - 8.30 Friday - 5.20 Saturday - Travel Sunday - 26.20 Des Moines Marathon Total Miles - 58.35 TomD

SLOjim

posted: 10/13/2008 at 4:39 PM

Thanks Holly Smile

for this week...... my HM turned into a controlled training run keeping the PF demons at bay... Sun. HM Mon. rest Tues Wed Thurs rest Fri. Sat 10 mile race and possibly a 5 mile race.

evanflein

posted: 10/14/2008 at 1:20 AM
modified: 10/19/2008 at 7:36 PM

Won't be much of a week for me, I'm afraid. Saving my foot for NYC. My pool running references say to consider the time running in the pool equivalent to how long it would take you to run a certain distance. Since I normally run 7 miles of outdoor terrain in an hour, I'm using that as my standard for "equivalent miles." Monday: Conference stuff, i.e. rest day Tuesday: 0 miles (conference stuff all day/evening) Wednesday: 0 miles (Travel day, all day) Thursday: 5.5 miles, 8:41 avg pace Friday: 15 minutes stationary bike, 10 minutes weights, 30 mins pool running (equivalent to about 3.5 miles run) Saturday: 1 solid hour of pool running (7 equivalent run miles) Sunday: 2 dreadful hours of pool running (ok, it wasn't that bad now that I'm done.... equivalent to 14 miles) Totals: 5.5 road miles, 24.5 "equivalent pool miles," 15 minutes on the bike and some weights. A full week, but my running log sure looks like crap.

MrFinn

Prince of Fatness

posted: 10/14/2008 at 7:20 AM
modified: 10/19/2008 at 12:54 PM

Thanks, Holly. Should be able to get a few more miles in than last week.

Day	Plan	Actual	Comment
Mon	7	6.85	Trails
Tue	0		Weights
Wed	10	10.15	with 6x1000 w/90 sec recovery (4:12,4:23,4:14,4:14,4:13,4:12)
Thu	6	6.03	Easy
Fri	6	6.08	Easy
Sat	0
Sun	16	17.31	IRC so I went a little further than planned

Total: 46.4

Not at it at all.

Runrtim57

Marathon Maniac #3309

posted: 10/14/2008 at 8:26 AM
modified: 10/21/2008 at 1:26 PM

Thanks again Holly for doing this Smile

Mon - 10 easy miles with 3 at MP 7:45... felt a lot better. Tues - 4 recovery miles Weds - 10 miles total 1:19:35 - 7:58 pace.... 6 MP miles at 7:48....Tired! Thurs - 4 recovery miles Fri - 6 easy miles Sat - 21 miles 2:52:18 - 8:13 ave pace with 10 at MP 7:55 Sun - 9 miles - 1:11:05 - 7:54 ave pace (Don't know where that pace came from after yesterday) - last 30 mile weekend...WHEW Total - 64 miles - GREAT WEEK....which I needed

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!

Twocat

posted: 10/14/2008 at 9:56 AM
modified: 10/21/2008 at 12:58 PM

Due to my calf injury last week was a bit of a bust. I am hoping to be going strong again starting this Wednesday. I am keeping my fingers crossed!

Day	Plan	Actual	Forecast	Reality
Monday	0	0
Tuesday	8	1.18	Flying to Chicago. Will return on Friday.	Calf still not quite right. Close but not there. I will try again tomorrow. I will also see about adding a mile or two here and there during the week.
Wednesday	8	9.27		Still not quite right.
Thursday	17	0		Better to take the day off than risk aggravating my calf again.
Friday	13	11.33		Still trying to go easy on the calf.
Saturday	0	5.18
Sunday	10	10.09	4 AM race, 6 PM	2nd in my AG! First, and likely only trophy of the year! Too bad I was 12 seconds/mile slower than last year!
Total	56	37.05

Guess I need an injury pass.

Live like you are dying not like you are afraid to die.

Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/

mainerunnah

posted: 10/14/2008 at 10:04 AM
modified: 10/19/2008 at 10:09 AM

Monday - Rest Tuesday - 6 miles - Actual 6.03 miles progressive - 46:39 (7:44) Avg HR 135 Max HR 156 Bright and sunny and 52 degrees. 8:12 - 129/156 7:58 - 131/135 7:50 - 132/138 7:40 - 139/142 7:33 - 141/145 7:18 - 142/147 0:05 - 147/147 Wednesday - 5 miles moderately fast - 5.02 miles moderately fast - 36:48 (7:19) - Avg HR 141 Max HR 152 7:28 - 130 / 139 7:28 - 138 / 144 7:22 - 144 / 147 7:15 - 146 / 151 7:01 - 149 / 152 0:11 - 151 / 152 Thursday - 9 miles w/7 @ mp - Actual - 9.01 miles on the treadmill - 1:04:54 (7:13) 7:54 - 7:10 - 7:11 - 7:11 - 7:10 - 7:11 - 7:11 - 6:30 - 7:26 Friday - 6 miles easy - Actual - 6.01 miles easy - 48:41 (8:06) Avg HR 132 Max HR 140 8:09 - 8:05 - 8:04 - 8:05 - 8:07 - 8:04 - :04 Saturday - 8 miles - Actual - 8.03 miles easy - 1:10:15 (8:45) - Avg HR 124 Max HR 131 Sunday - 15 miles - Actual - 15 miles easy - 2:07:11 (8:29) - Avg HR 126 Max HR 143 Total for the week - 49.1 miles

breger1

posted: 10/15/2008 at 8:44 AM
modified: 10/19/2008 at 9:08 AM

So far this FIRST training is agreeing with me. The rest days are good for these old bones.

Day	Plan	Actual	Comments
Monday	Planned Rest Day	0.0 miles	Done.
Tuesday	9 miles with a Ladder workout 1200m, 1000, 800, 600, 600, 400, and 200 with 200m rest intervals	9.0 miles	Very good Repeats. Probably the best set ever.
Wednesday	5 miles recovery	5.0 miles	10:05 min/mile pace
Thursday	9 miles with 5 at medium tempo (8:00)	0.0 miles	Late night. Couldn't get up.
Friday	6 miles recovery	9.0 miles	Did Thurs. tempos. 5 tempos at 8:05
Saturday	Rest day probably	0.0 miles	Playing chaffeur all day
Sunday	17 miles at MP + 45 secs (9:20)	15.6 miles	at 8:55 pace, with 6 miles at MP. (Forgot the plan and just ran!)

Totals:	46 miles	38.6 miles	A good week. No 40 though ...

Bill

"Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong

busiman

Running out of mistakes!

posted: 10/18/2008 at 2:28 PM

Thank you Holly... Recovery time for me...I might break 10 miles but we'll see. M - 0 - rest T - 0 W - 0 T - 0 F - 0 S - 5mi ez S - 5mi ez

-2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
also on Twitter

perchcreek

i'm lovin' it... MM#1949

posted: 10/19/2008 at 12:46 PM

Hi Holly! Surprise... Somehow I ended up in the 40/40 this week as I bulid up hoping to at least start and finish the local already paid for marathon Nov 2nd Smile

Mon - 4 mi GA 8:47 pace Tue - 4 mi recovery 9:26 pace Wed - 6 mi @ 9:01 pace Thu - 8 mi @ 9:18 pace Fri - REST Sat - 6 mi @ 8:55 pace Sun - 19 mi @ 9:11 pace (last 6 at 8:45) Total: 47.4 miles and legs feel the best in 8 weeks.

Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova

HermosaBoy

posted: 10/19/2008 at 1:52 PM

Day	Actual	Commentary
Sun – AM	16.0 in 2:00:21	HR Average: 129 / Max: 151
Mon – AM	Rest
Mon – PM	7.1 in 50:57	HR Average: 125 / Max: 145
Tues – AM	4.1 in 31:46	HR Average: 119 / Max: 135 -- Nice run with the dog -- she was happy to be out...
Tues – PM	8.3 in 1:00:37	HR Average: 129 / Max: 168 – Includes 8x ¼ mile hill repeats @ around 5:45 pace with ¼ mile recovery – OUCH!
Wed – AM	4.2 in 33:57	HR Average: 120 / Max: 144
Wed – PM	10.5 in 1:12:49	HR Average: 132 / Max: 158 -- How to get in a 10 mile run and see your son in the marching band? Kenyan commuting -- had to hammer the first half to make it to Kyle's Marching Band performance. Passed the band as they started marching to make it by seconds...
Thu – AM	4.1 in 32:22	HR Average: 122 / Max: 151
Thu – PM	8.1 in 59:19	HR Average: 124 / Max: 141 -- I am already sick of running twice a day in the dark!!!
Fri – AM	Rest
Fri – PM	3.9 in 29:22	HR Average: 125 / Max: 170 -- Stomach feeling a bit heavy -- think I have been eating too much trail mix.
Sat – AM	10.2 in 1:10:18	HR Average: 134 / Max: 170 – Tough workout! After warmup, 4 mile tempo run, 1 mile recovery and then 1 mile hard. Tempo run was 6:24, 6:22, 6:11, 5:57. Hard mile was 5:37.
Total	76.5	A solid week! Thought about getting out yesterday afternoon for 3.5 to get to 80 – then realized the house needed to be cleaned…

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

Rob

MrFinn

Prince of Fatness

posted: 10/19/2008 at 5:40 PM

Quote from DoppleBock on 10/13/2008 at 9:45 AM:

MrPHinNJ - Love the 6x1000 with 90 sec rec - What pace is that at?

Thanks. It's around 10K pace. When I started doing these I plugged the time for a 4 mile race I ran in August into the McMillan calculator and used the 10K pace from that. That's been working well for me.

Not at it at all.

Masters Running

40/40 Thread for Week Ending 10/19/08 (Read 530 times)