RunningAHEAD - Topic: 40/40 Thread for Week Ending 2/1/09

Holly S.

Marathon Maniac #957

posted: 1/26/2009 at 9:28 AM
modified: 2/1/2009 at 3:58 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. I'm so sorry it took me so long to get to this - very busy at work this week and I don't have the macro at home.

Who	Miles	Commentary
Dopple Bock	93	I am NOT willing to accept your extra lbs, but thank you for the kind offer...
Perch	63.6	Excellent quality runs
WillRunForBeer	57.8	PR for weekly mileage!
Holly	57.4	Pretty good 20-miler, considering it’s the first one of the training cycle
JDMom3	57	Your running is looking better and better
Barefoot Rick	52.33	A little grass running in there, but probably frozen grass
Mainerunnah	50.04	Nice 16-mile race, and in bitter cold!
Diverdoc	47	Slacker? You? Naaaaa....Nice 25K race, btw...
Evanflein	46.1	Still keeping good paces, in spite of the cold
Slo_Hand	45.7	Plus swimming
BCMorant	45	Got a nice routine going there
EGH3	44	Miles are increasingly nicely
MrPHinNJ	44	Great to see you back!
Hermosaboy	40.5	Recovery mode
Busiman	40	18-mile LR on TM with 4% incline – tough!
Tagrunner	40	Alabama’s toughest trail race – they call it that for a reason. It’s not always easy to figure out why we bonk sometimes and not others. Next year....
Pfriese	34.8	Good luck this weekend!
PeterNC	26.03	Time off on the DL (wise move), but coming back now

Here’s my plan for the week. CNYrunner didn't make it due to this big storm.

Day	Plan	Actual	Commentary
Monday	0-2	0 miles	Weights and abs
Tuesday	7-9	9 miles	Intervals on TM
Wednesday	6-7	10.3 miles	Easy pace on the TM
Thursday	7-10	3 miles	Plus weights and abs
Friday	0-2	7 miles	slow and slippery, w/5 x 10 sec hill-sprints
Saturday	14+	16 miles	Wave run
Sunday	5-8	6.05 recovery pace	Recovery run
Total	?	51.3 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."

mainerunnah

posted: 1/26/2009 at 9:46 AM
modified: 2/2/2009 at 7:47 AM

Thanks again Holly for all you hard work, your the best! Monday - 3.01 recovery miles - 26:19 - (8:45) Tuesday - 7.01 progressive miles - 53:52 (7:42) 8:26 - 8:16 - 7:55 - 7:32 - 7:12 - 6:34 - 7:50 - :07 Wednesday - 6.01 miles - 47:46 (7:57) - 33° with snow & rain 8:29 - 8:20 - 7:58 - 7:24 - 7:20 - 8:08 - :06 Thursday - 11.01 miles - 1:27:10 (7:56) - Sunny & 32° 8:42 - 8:43 - 7:36 - 8:16 - 7:25 - 8:18 - 6:39 - 8:17 - 6:18 - 8:14 - 8:35 - :07 Friday - 6.02 miles - 47:59 (7:59) 8:24 - 8:20 - 8:15 - 8:07 - 7:49 - 6:54 - :10 Saturday - 6.03 miles - 51:39 - (8:34) Avg HR 128 / Max HR 138 Partly Cloudy & 17° Sunday - 1.26 miles - 10:44 - 8:31 - Pre race warm up. Mid-Winter 10 mile road race - 1:10:45 (7:05) - Avg HR 154 Max HR 169 - Cloudy & 20° OA - 99/689 - AG - 7/38 6:33 - 7:10 - 7:08 - 7:02 - 7:10 - 7:10 - 7:07 - 7:13 - 7:06 - 6:46 - :17 Total 50 +/- so far - 50.35

EGH3

posted: 1/26/2009 at 9:58 AM
modified: 1/31/2009 at 1:17 PM

Thanks Holly for your work with this!

Day	Plan	Actual	Comment
Monday	5.5 easy	5.5 miles	Brrr again. 0°
Tuesday	10 miles moderate	Weights & 3.5 easy miles	Snowstorm will hold off enough for me to run 10 tomorrow
Wednesday	10	11.7 miles	Snowy but made it through it. Shin is still sore
Thursday	6-8 miles	5.5 miles	Stayed on the treadmill to ease the stress on the shin
Friday	Weights & 4 EZ	weights & 3.5 miles on elliptical	shin still hurts. MTSS or periostitis
Saturday	?	7 miles	7 grumpy slow miles with a bum shin
Sunday	? miles recovery	Will take the day off or maybe cycle
Total	39-42 miles	33.3 miles	done at 33.3. Not likely to get 40 again for a while

Slo

posted: 1/26/2009 at 10:33 AM
modified: 2/1/2009 at 4:27 PM

Last Training Week........Series of Races coming up Feb 7th, Feb 22, Mar 14th and Mar 29th. Goal is an Age Group Finish in at least three.

Day	Plan	Actual	Commentary
Monday	4	4.53	4 easy….Swim
Tuesday	8	10.25	2 in the am then 2 easy, 5 x 1K @ 5k, 2 easy
Wednesday	7	6.65	Easy…..w/Swim
Thursday	6	6.1	Easy
Friday	8	8	2 easy, 2 x 10min @ 10k, 2 easy & Swim
Saturday	3	3.85	1 hr spin, really easy run
Sunday	10	10.41	Long
Total	46	49.8

jdmom3

posted: 1/26/2009 at 11:48 AM
modified: 2/1/2009 at 1:22 PM

Thanks Holly! Have fun with Karin and be sure to post a full report. This week's plan: Monday - 3 miles recovery TM (26:00); 1 hour pilates Tuesday - 7 miles GA (53:50) Wednesday - 7 miles quick (52:00); weights Thursday - 12 miles med. long (1:35:00) Friday - 8 miles easy (1:04:33) Saturday - 5 easy TM (41:20) Sunday - 16 miles long (2:06:50) Total: 58

Once a runner . . .

WillRunForBeer

posted: 1/26/2009 at 12:14 PM
modified: 2/1/2009 at 1:07 PM

As always, thanks for keeping this up, Holly! I'm going to switch things around some because of the Super Bowl, but this is based on the plan before the switchup.

Day	Plan	Actual	Remarks
Monday	rest	rest
Tueday	6	11.1	8:02/mi (MP)
Wednesday	11 w/ 6 LT	6.0	recovery
Thursday	rest	13.2	8:50/mi. Fell on the ice
Friday	13	3.1	recovery
Saturday	5	20.2	8:45/mi 5@9:20(144), 10@8:45(149), 5@8:11(159). Had motivation problem at 8, but got past that
Sunday	20	5.1	recovery
Total	55	58.7	a PR (2nd week in a row!)

Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com

evanflein

posted: 1/26/2009 at 1:25 PM
modified: 2/1/2009 at 9:33 PM

This looks a lot like last week... I need to go back and check to see if I didn't copy something wrong from my schedule...

Day	Plan	Actual	Comment
Monday	XT / EZ	3.4 miles	EZ Pace on TM, then 40 mins weights/abs
Tuesday	5 miles	5.5 miles	First mile @ 8:49, then 6 half mile repeats: 4 @ 8:00, 2 @ 7:41, .25 mile recoveries @ 8:34
Wednesday	8 miles	9.1 miles	8:41 avg pace in -25F temps...brrrr!
Thursday	5 miles	5 miles	8:29 avg pace (8:41, 8:34, 3 @ 8:20)
Friday	Rest or EZ	2 miles	9:02 pace, then upper body weights
Saturday	10 miles	10.1 miles	8:25 avg pace, amazingly consistent miles at -13F
Sunday	16 miles	17 miles	First 8 outside at -19F, 8:33 avg pace, last 9 on the TM, 8:28 avg pace (last 5 miles at 8:20)
Total	44 miles	52.1 miles

Peter NC

Hill Runner

posted: 1/26/2009 at 8:12 PM
modified: 1/30/2009 at 8:51 PM

Thanks Holly! I'm coming back after a 5 day layoff from a knee issue last week. Sun 13.13 Mon 10.20 Tue Wed 10.20 Thur 8.4 Fri 8.08 Sat 50.01 miles for the week. This was my 1st 50 mile week since Oct. 08.

Upcoming Races:

Boston Marathon, Boston,MA 04/15/13
Grandfather Mountain Marathon,Boone NC 07/14/13
Thunder Road Marathon, Charlotte NC 11/13

MrFinn

Prince of Fatness

posted: 1/26/2009 at 8:18 PM
modified: 2/1/2009 at 4:24 PM

Thanks Holly. Another week of easy running for me.

Day	Miles	Comment
Mon	6.04	Easy
Tue	6.28	Easy
Wed	0	Yoga
Thu	8.30	Easy
Fri	6.05	Easy
Sat	3.02	Easy jog then yoga
Sun	12.64	Easy

Total = 42.3

Not at it at all.

DoppleBock

posted: 1/26/2009 at 9:59 PM
modified: 2/1/2009 at 5:41 PM

Thanks Holly - It can warm up anytime - TM is getting harder to run on every day. No feal plan this week - I'd like 100 with a bit of cross training M 0/5/5 + 25 minutes Stairclimber + weights T 0/5/11 + 35 Minutes Arch Trainer + 40 minutes Stair Climber +1 mile walk + Weights W 0/0/10 with 21 minutes @ T pace (T is way darn slow Sad

) + Weights + Core (Core = Yuck) TH 0/4/20 + Nadda extra FR 0/7/5 7 had 6x 30 seconds @ high incline and 6xstriders + Weights + Core SA 21/6 + Weights + 15 minutes TM (21 had 5x4 @ Vo2 Max) SU 8/7 + weights + 2 mile walk + Core 114 miles Running + 105 minutes other aerobic + 3 miles walking + 6x weights + 3x core

Long dead ... But my stench lingers !

rasmussenmp

usandtoto-2@msn.com

posted: 1/26/2009 at 11:00 PM
modified: 2/1/2009 at 1:58 PM

Hi all, thought I would join in the fun. 14 Weeks till Eugene Marathon Mon: 3-4 miles - rest Tues: 10 miles - 11.0 miles (8:05 pace)Ave HR 133, Max HR 149 Wed: 15 miles - 16.0 miles (7:52 pace) Ave HR 137, Max HR 150, very good aerobic run. 2m warmup, 12.5 miles (7:40 pace), 1.5m cooldown. Thurs: 6 miles - 7.0 miles (8:36 pace) Ave HR 127, Max HR 139 Fri: 12 miles - 3.0 miles (8:31 pace) Ave HR 127, Max HR 136 Sat: 6 miles - 21.7 miles (8:16 pace) Ave HR 146, Max HR 166, hilly, plus/minus 1600 ft Sun: 18 miles - 10.0 miles (8:09 pace) Ave HR 135, max HR 148 Total: 68.7 miles

Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

busiman

Running out of mistakes!

posted: 1/27/2009 at 11:01 PM
modified: 2/1/2009 at 6:08 PM

Thank you Holly!!! I'm slowing getting into the groove of marathon training...slowly though... M - rest T - Intevals (5-7 x 1000m @ 5k pace, w 2min rest) - done 3:48, 3:43, 3:35, 328, 3:31 W - 5 ez T - 8 hill work - done F - 3 ez - done S - 8 at marathon pace (only 7mi) S - 17mi long and steady (only 11mi...) Total probably 34, needed a recover week after all

-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: 1/28/2009 at 8:32 AM
modified: 2/2/2009 at 10:54 AM

Great job Holly! Mon- 4 mi recovery with 3x10 sec hill sprints after (4 mi @ 10:12 pace, AHR 133, + hill sprints) Tue- 9 mi with 7x800m repeats 200m/90sec jog (10.0 mi @ 8:21 incl 7x800 avg 3:25) Wed- 15 mi m-LR (15 mi of hills in dark fog @ 8:35) Thu - 4 mi recovery with 4 x 10 sec hill sprints after (4 mi @ 9:38 pace with 4 x 10 sec hill sprints + X training) Fri - 10 mi w/ 4.8 mi hill tempo (10 mi with 4 miles of steep hill trail at 7:46 pace) Sat - 4 mi recovery (4 mi at 10:02) Sun - 18 mi LR (18.6 mi of hills-trails at 8:51 pace) Total: 64 Actual: 65.6 miles

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

pfriese

posted: 1/28/2009 at 9:26 AM
modified: 2/1/2009 at 4:27 PM

Thanks Holly, M - rest day - done T - 6 treadmill miles - done W - 5 treadmill miles - done Th - 3 treadmill miles - done F - travel day - done Sa - 2.1 beautiful, outdoor running miles - done Su - marathon - done 3:58:51 ______________________ Total - 42.3 miles - Done Paul

Paul's blog

BCMorant

I Can Go The Distance

posted: 1/28/2009 at 1:57 PM
modified: 2/1/2009 at 6:11 PM

Thanks Holly. 45 miles again this week, but all easy runs since I am doing the Super Bowl 10k in Redondo Beach, CA on Sunday. This is one of my hometown races. Mon 6 miles easy Done Tues 11 mile LR Done Wed 4 mile recovery runDone Thur 6 miles easy Done Fri 6 miles easy Done Sat 4 miles @ recovery pace Done Sun 8 miles: 10k race w/1 mi wu and cd Done 10k time: 52:55.9 (8:32/mi) OP:1040/3620; AG: 24/91. Total 45.2 miles Bruce

"Don't give up, don't ever give up." Jim Valvano

Masters Running

40/40 Thread for Week Ending 2/1/09 (Read 655 times)