Masters Running

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40/40 Thread for Week Ending 2/3/13 (Read 22 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

    61.4

    Awesome week!

    Mike E

    58.8

    Well done!

    C-R

    55.3

    Not what you wanted, but still good

    Orange Mat

    47.22

    Very strong!

    Opie

    41.7

    Well done!

    Holly

    41.35

    Slowing coming back

    Jeffdonahue

    Free Pass

    Knee pain set-back

     

     

    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

     6.05 miles

    Easy pace

    Wednesday

    4-6 miles

     4.6 miles

    Tempo or intervals

    Thursday

    0-3 miles

     1 miles

    Plus weights and core

    Friday

    4-6 miles

     4.5 miles

    Easy pace

    Saturday

    13-16 miles

     7.2 miles

    Long run Easy pace

    Sunday

    5-7 miles

     8.25 miles

    Just didn't have it today, no energy

    Total

     

     31.6

     blech

    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, hoping you continue to feel better.

       

      I have a 4-mile race this Sunday, so my schedule had to be tweaked a bit to make everything fit. And continuing with the conservative but steady mileage build and pace increases...

       

      day plan actual comments
      Monday 8.5 aerobic (9:50) 8.67 miles, 11:00 core 9:42 avg
      Tuesday 6.5 easy w/fartleks (10:05), swim 6.5 miles, 15:00 core 10:13 avg, bagged the swim
      Wednesday 10.5 aerobic (9:50) 10.5 miles, 10:15 core 9:38 avg
      Thursday rest/swim 14:45 core resting felt so good, plus I didn't want to have to wash my hair...
      Friday 15 long (9:50) 15.13, 6:30 core 9:41 avg
      Saturday 4.5 easy (10:30) 4.5 miles, 8:00 core 10:47 avg
      Sunday 4-mile race, plus 1 w/u & 1 c/d 6.05 miles, 7:00 core PR is 33:27, so we'll see! Nope, eked out 33:33 for the hilly course, oh well...
      totals 51 miles 51.35 miles, 1:12:30 core starting to get a little tired now....

        Thanks!  XC means I either ran on the cross-country course in Norman or on the grass next to the paved trail at a local park.

         

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

        Monday....Weights + 5 miles easy XC..........................mostly done-4.4

        Tuesday....6 miles with 5 x 30-sec. easy surges.......done-6.2

        Wednesday...Weights + 7 miles easy XC..................mostly done-4.9

        Thursday....6 mile progression run..................done & then some-7.9

        Friday........Yoga + 7 miles easy.................................mostly done-6 XC

        Saturday....13 miles....................................................mostly done-10.3

        Sunday......rest...............................................................4.1

         

        Total..........44 miles..........................................................43.7

        "Pain only hurts" -Scott Jurek


        MM #5615

          Thanks Holly!  Well, the schedule I put together doesn't get me to 40 this week, but I've had so many unscheduled "rest" weeks that I might add a few miles...I'll see how the week goes.

           

          Day

          Plan

          Actual

          Comment

          Monday

             4

             6.3

          50:08 on the treadmill + 21 minutes of weights + 6 minutes of planks

          Tuesday

             6

           12.3

          1:37:08--for an easy run, this sure was tough.  + 6 minutes of planks

          Wednesday

             0

             0

          40 minutes of weights + 6 minutes of planks

          Thursday

             7

           12.3

          1:34:47 on the treadmill + 6 minutes of planks

          Friday

             4

             0

          6 minutes of planks

          Saturday

             0

           10.0

          5 outside w/Ryan--I love running with Ryan--in 37:37--then did 5 more on the treadmill in 35:52 + 6 minutes of planks

          Sunday

             3

             0

          3 minutes of planks

          Total

           24

           40.9

           

            DAY GOAL ACTUAL DIFF STUFF
            MON 10 w/intervals 10.1  +0.1 3x1600 w/600 @ 5K'ish (sub-7)
            TUES 7 EZ 7   crazy warm (72F) RAL @ 8:22
            WED   10 w/7@MP 10   what a train wreck! Warm temps kicked my butt.  Manged just 4 MP miles and jogged/walked the final 5 miles.
            THUR  7 EZ  7.1 +0.2 cooler, sproinky run @ 8:11
            FRI  12 EZ  12.1  +0.3  Blowin' in the wind.... @ 8:35
            SAT  15 EZ 15.9  +1.2  Chilly but good run @ 8:29
            SUN        
            total 61  62.2    
            C-R


              Um. In albeit late.

               

              Thank Holly.

               

              Plan

              Run as much as my business travel will allow but make it over 40. Heh.

               

              mta - 54.3 miles and I got a chance to run with some rally nice people in Dallas thanks to Ribs


              "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/

                You've got this, OM.

                 

                Here's my plan:

                 

                Day

                Plan

                Actual

                Commentary

                Monday

                6 miles

                 6 miles

                 On TM, plus weight machines

                Tuesday

                 rest

                 

                 

                Wednesday

                 5 miles

                 5 miles

                 3 @ tempo pace, on TM, plus weight machines

                Thursday

                 6 miles

                 6 miles

                 easy, on TM (8 F outside and windy)

                Friday

                 5 miles

                 5 miles

                 

                Saturday

                 6 miles

                 4 miles

                 

                Sunday

                12 miles

                 12 miles

                 

                Total

                40 miles 

                 38 miles

                 


                10k in 1975

                  4 1/2

                  5 1/2

                  6

                  6

                  6

                  6

                  6

                  40

                   

                  34 the previous week