40/40 Thread for Week Ending 2/24/13

Holly S.

Marathon Maniac #957

posted: 2/18/2013 at 6:15 AM
modified: 2/24/2013 at 4:37 PM

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	63.6	Sweet progression run!
Orange Mat	55	PR week!
Mike E	54	Got ‘er done
C-R	53.7	Hammer test!
Wannaberunner	52.14	Love that your easy pace is 8:23 – you are fast!
Holly	42.5	Hitting the weights a little harder
Johnlvs2run	42	Every day, nicely done
Fortunate One	39	Don’t worry, spring is almost here…
Opie	Free Pass	Every time I run in grass, I worry about twisting my ankle on the duvets. Maybe we just have too many gophers around here…

Here’s my tentative plan for the week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	2 miles	Plus weights and core
Tuesday	4-6 miles	4.4 miles	Easy pace
Wednesday	4-6 miles	6 miles	Tempo or intervals on the TM
Thursday	0-3 miles	2 miles	Weights and core
Friday	4-8 miles	10 miles	Easy pace
Saturday	13-15 miles	6.1 miles	Long run
Sunday	5-7 miles	13 miles	Easy pace, plus weights and core Long run
Total		43.5 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."

OrangeMat

MM #6177

posted: 2/18/2013 at 8:16 AM
modified: 2/24/2013 at 6:27 PM

Thanks Holly. Starting the hill phase of my training this week. My coach says it's going to get a bit interesting and complicated now. I'm assuming that means hard too... Hoping to be able to resume planking again too.

day	plan	actual	comments
Monday	9 hills @9:35-9:45	9.47 miles (9:32 avg)	includes 3x hill springing up, jog recovery, fast stride down
Tuesday	7.5 aerobic @10:00	7.55 miles (10:00 avg)
Wednesday	8 tempo (7@8:55)	8.35 miles (8:54 avg overall, 8:39 avg for tempo); massage	PCR intentionally has a short w/u and c/d
Thursday	rest/swim	rest	pool is closed this week, figures....
Friday	8-10 hill circuit (2 w/u, 4x hill set, 2-3 c/d)	9.75 miles (9:38 avg)	hill set = spring up hill, jog recovery, stride down hill, then 3x ~150m strides
Saturday	16 long @9:50	16.03 miles (10:01 avg)
Sunday	5-6 easy @10:30	5.21 miles (10:41 avg)	included pacing a friend at a 5k @11:00
totals	52-54 miles	56.37 miles	yet another weekly PR!

who says life doesn't have a soundtrack?

Opie

posted: 2/18/2013 at 1:11 PM
modified: 2/24/2013 at 4:48 PM

I'm back with the higher mileage this week. Thanks!

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

Monday...Weights + long interval workout................................................done-6.8

Tuesday...5 miles easy................................................................................done-5.2

Wednesday...Weights + 8 miles easy..............................................Weights done

Thursday...Short interval workout........................................yesterday's planned 8

Friday.......Yoga.......................................................done + yesterday's planned 5.9

Saturday...12 miles.....................................................................................done-12.5

Sunday.....Rest........................................................................................................4.3

Total.........about 40..............................................................................................42.6

"Pain only hurts" -Scott Jurek

Fortunate One

posted: 2/18/2013 at 6:37 PM
modified: 2/24/2013 at 5:40 PM

My plan:

Day	Plan	Actual	Commentary
Monday	6 miles	6 miles	On TM, plus weight machines
Tuesday	rest
Wednesday	5 miles	6 miles	including 3.5 M tempo run on TM, plus weight machines
Thursday	5 miles	6 miles	recovery pace
Friday	6 miles	6 miles	plus shoveling snow
Saturday	6 miles	6 miles	9-min. miling
Sunday	12 miles	13 miles	including February's shirtless mile (temp 25F)
Total		43 miles

Mike E

MM #5615

posted: 2/18/2013 at 10:04 PM
modified: 2/24/2013 at 6:25 PM

Thanks Holly! Here's the plan...

Day	Plan	Actual	Comment
Monday	6	6.2	On the treadmill in 48:53 + 43 minutes of weights + 4 minutes of planks
Tuesday	12	12.2	1:34:54 on the treadmill + 4 minutes of planks. I'm getting real tired of that treadmill.
Wednesday	0	0	41 minutes of weights + 4 minutes of planks
Thursday	12	12.2	1:30:01 + 4 minutes of planks + 3 more minutes of planks + 30 crunches
Friday	0	0	50 minutes of weights + 3 minutes of planks + 30 crunches
Saturday	10	10.2	1:19:00--ran with Ryan for 6 miles + 3 minutes of planks and other core work
Sunday	24	24.2	2:58:46--best long run ever. + 3:00 of planks and other core work
Total	64	65.0

Tramps

posted: 2/19/2013 at 10:00 PM
modified: 2/24/2013 at 12:29 PM

Thanks again, Holly.

A trail race this weekend will mean mixing things up a bit.

DAY	GOAL	ACTUAL	DIFF	STUFF
MON	10 w/intervals	10.6	+0.6	6x1mile @ ~7:40 w/400 intervals
TUES	7 EZ	7		@ 8:35 in cold rain. Yuck.
WED	12 w/8@MP (?)	9.1	-2.3	Ran out of time, cut short @ 7:56
THUR	7 EZ	7.1	-2.2
FRI	9 EZ	5.4	-7.6	Another shorty due to time
SAT	rest
SUN	13.1 trail race	15.1	-5.6	@ 7:39 (1:40:08)
total	58.1	52.5

C-R

posted: 2/21/2013 at 9:17 PM
modified: 2/24/2013 at 12:49 PM

Forgot I am in again. Low week though. Travel hits.

Mon - 3.1

Tue - 6.5

Wed - 3.1

Thu - 7

Fri - 6.25

Sat - 6.3

Sun - 14.1

Total - 46.3

not top shabby for some travel.

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

Masters Running

40/40 Thread for Week Ending 2/24/13 (Read 20 times)