Marathon Maniac #957
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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 up.
Who
Miles
Commentary
Alexander
66
Some great trail running
IBleedUnionBlue
57.75
Highest mileage since 2008
Tramps
55.7
Starting on Pfitz
Opie
43.3
Mixing it up nicely
Holly
42.45
First wave run in a while
C-R
42.3
Playing it by ear
Fortunate One
38
Close enough
Mike E
Free Pass
Recovery continues
Happyfeet
??
Nice to see you again!
Here’s my tentative plan for the week, for now.
Day
Plan
Actual
Monday
0 miles
Weights and core
Tuesday
4-6 miles
6.75 miles
Intervals
Wednesday
6.7 miles
Easy pace
Thursday
6.8 miles
Tempo or MP (4 miles at 8:54, 8:46, 8:37, 8:24)
Friday
0-3 miles
Saturday
5.5 miles
Sunday
20 miles
20.65 miles
Long run
Total
45.75 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."
Thanks, Holly.
More Pfitz for me.
Diff
Stuff
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Be safe. Be kind.
Day Plan Actual Commentary Monday 0 miles 0 miles Weights and core Tuesday 4-6 miles Intervals Wednesday 4-6 miles Easy pace Thursday 4-6 miles Tempo or MP Friday 0-3 miles Weights and core Saturday 4-6 miles Easy pace Sunday 20 miles Wave run Total
Tempo or MP
Wave run
I hope this isn't really obvious. What's a wave run?
MM #5615
Thanks Holly! I'm back from my 2 weeks off but still not back to 40...thanks for putting up with me...
My training plan doesn't really start for another 2 weeks for Rocket City but I have to get ready for a race in 2 weeks so I'm kind of doing the first two weeks of the plan because it has some speed work in it that I need...anyway, here's the plan...
Comment
6
6.4
52:05 + weights, crunches, and stretches
49:35 + crunches and stretches--oh, and lateral raises
0
7
10.1
3 easy + 8x400m repeats @ 1:20 w/8x400m recoveries + 3.1 easy + crunches and stretches
6.2
48:51 + planks, crunches and stretches
12
11.9
1:32:29 + crunches and stretches
Just planks, today
37
41.0
Maybe I will get 40...we'll see...
Hey--I made it to 40--keep that pass close, though...next week ain't lookin' so good...
I believe it's a run in which you vary your pace. So you might do 2 "slow" miles, 2 "fast" miles, 2 "slow" miles, etc. Your pace goes up and down according to a plan, thus the "wave." The basic idea can be adapted lots of different ways by varying your pace goals or the distance of each portion of the "wave." The point is to get some quality work in without it being exhausting. It can also keep you mentally engaged during a long run. A simple idea, but I think it's associated with Tinman who is a big proponent.
Holly correct me if I'm wrong.
I'm in.
Never tried a wave run but have faced a wave of nausea during a run. if that counts.
"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/
I try to remember to wave at the neighbors on my morning runs. Does that count?
MM #7877
I might try for 60 miles this week. I am seriously considering a marathon in the fall. If so, gotta get busy logging some big miles.
M - 8
T - 9.25
W - 9
T - 9
F - 9 plus 90 minutes of ice skating.
S - 9.25 plus another 90 minutes of ice skating.
S - 13
66.5 miles this week
Philippians 4:13.
Actually, I didn't mean to post the 20-miler this week as a wave run - that's what I did last week and forgot to change it. Usually a wave run for me is like this (ideally):
2 mile WU
1 mile @ MP
1 mile easy
1 mile @ HMP
2 mile CD
Some times I will add another 1 mile HMP/1 mile easy in there, or add a couple extra slow miles at the end, but that's the basic form.
Very cool Which one?
I've had some good wave runs but none planned this week. I'm unsure when but I'll go to a yoga class or two.
Monday................Typical easy weekday run..........................................................done-4.7, in the rain!
Tues..........5 miles with 0.5 mi. intervals in the middle, with the club......................done-6.6
Wednesday.......7 miles easy...................................................................................done-7
Thursday...........6 miles easy + 6 strides.................................................................done-6.6 + yoga
Friday................Rest...............................................................................................done
Saturday...........2.5 hours like a week ago but not quite so slow............................done-14.1
Sunday.............4 miles easy + softball....................................................................done-4
Totals...............Should be a little over 40 miles.......................................................done-43
"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me
Ummm, by the way....isn't 8/4 the end of the week? I only know this because, starting on Sunday, I'll be able to order off the Perkins 55 Plus Menu...
Back from a mini vacation, ran 6 today, goal is to run at least a 9 miler, and a 10-12 miler this week, today's 6 sucked after the past weekend's gluttony.
4
with 12 X 100 Strides
6.3
Easy
7-9
7.3
fast finish
4-6
6.6
10-12
8
35
32
Thank you, Holly. Good job getting your 20 (plus!) done.
6 miles
1 M on TM, plus weight machines
On TM with 3 @ tempo pace (7:30 m/M)
5
13
38-40
40
I signed up for Columbus. I will probably be running Dayton too in October.