RunningAHEAD - Topic: 40/40 Thread for week ending 2/24/08

Holly S.

Marathon Maniac #957

posted: 2/18/2008 at 5:48 AM
modified: 2/24/2008 at 7:28 PM

For those of you who are new, this is the 40/40 thread, for those 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 think I got everyone, but if I missed you or got anything wrong, just let me know.

Who	Miles	Commentary
Twocat	70.06	4 MLRs in a row – yowza!
Hermosaboy	64.6	Was that a triple you did on Wednesday? Wow!
CNYrunner	63.4	Very kindly slowed up her pace for 2 runs with me.
Biketm	61.0	PR for weekly mileage – congrats!
Jim24315	60.0	Happy Birthday!
Perch	57.2	Glad you foot and knee recovered.
Holly	54.7	Minor cold had me taking it easy, pace-wise.
Evenflein	50.2	Warmest temps in weeks (-4 to +7) – yikes!
Wa5yom	48.0	Topping off the week with a 20-miler.
Predawnrunner	47.4	With icy conditions and a 20-miler to top off the week.
Ultrachick	46.52	Another new addition to the 40/40 – welcome!
PeterNC	46.2	And in only 4 days.
Slojim	41.6	With some racquetball x-rt
Pfriese	41.3	And in only 4 days.
Tramps	40.2	Work and weather havoc, but you still got ‘er done.
Breger	30.0	Not as recovered as he had hoped.
Carnivirus	27	Forgot his wallet – drat!
SirWalksalot	Free Pass	Pneumonia is nothing to take lightly.
PJH	Free Pass	Working his way back after Achilles injury.

Here's my plan for the week. I'm just hoping I don't catch the flu-like bug that DS and DH have.

Day	Plan	Actual	Commentary
Monday	0 miles	0 miles	Weights and abs
Tuesday	8-11 miles	10.10 miles	Hill workout day
Wednesday	7 miles	7 miles	On the treadmill because I didn't feel like facing the snow
Thursday	8-11 miles	0 miles	Coming down with a bug, thought I'd take a rest day here: weights and abs instead
Friday	0 miles	9 miles	With (3 min HMRP/1 min recover) x 10
Saturday	7 miles	7.15 miles	Easy pace
Sunday	12-15 miles	13 miles	Slow
Total	42-51	46.3 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."

Runrtim57

Marathon Maniac #3309

posted: 2/18/2008 at 7:55 AM
modified: 2/25/2008 at 3:36 PM

Thanks again Holly Smile

Mon - 1.5 hours on cycling rollers...running legs needed a rest!!! Tues - 10 miles - below 0 windchills - Progression run Weds - 8 easy miles - blisters hurt bad after mile 6 - 129 hr ave...super low Smile

Thurs - 8 miles - mile repeats - fastest in 6:53 - blisters hurt bad Fri - Rest day - helped for feet to heal up Sat - 13.5 miles - Ankle deep slush which made for a shorter / slower run - no blister pain Smile

Sun - 6 easy recovery miles Total - 45.5 Tim

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!

CNYrunner

posted: 2/18/2008 at 8:19 AM
modified: 2/24/2008 at 7:39 PM

Thanks Holly! This helps so much. 2/18-------Off 2/19-------8-10 mile dynamic run------9 mile dynamic run in 1:19-----core/abs and weights 2/20-------10 miles with 10-12 strides-------7 miles in 58:43 (8:24 pace)----10 strides in last 2 miles 2/21-------12-14 miles at easy pace/hilly course----15.2 steady pace on hilly course 2/22-------8 miles with 2 at 10k pace----10.4 miles skipped the 2 at 10k pace 2/23-------8-10 miles at easy pace------9.2 easy 2/24-------10 mile race with 2 wu/5-6 cd (17-18 total)----2 mile wu---10 mile race in 1:15:04 (official results not up yet)--6 miles cool down----18.2 total Weights and core 3x week------done Still working on more sleep------work in progress Give chocolate away!-----ate half---gave rest to neighbor Total-------69 miles CNY

breger1

posted: 2/18/2008 at 8:45 AM
modified: 2/24/2008 at 8:47 AM

This week is going to be as much about amnesia as it is about running. The weeks are a wastin' though and I'm going to get right back at it ....

Day	Plan	Actual	Comments
Monday	Planned Rest Day	0 miles
Tuesday	6 miles easy	6.1 miles	Nice and easy 9:21 min/mile pace. Nothing fancy.
Wednesday	10 miles negative splits	10.25 miles	9:50ish first 5 miles,8:45ish last 5 miles.
Thursday	6 miles recovery	6.1 miles	Nice and slow 9:58 min/mile pace
Friday	12 miles w/ 10x3 min. Mod. pace	12 miles	Exactly as planned with 10x3:00 Mod. pace
Saturday	4 miles recovery	4 miles	Recovery treadmill
Sunday	17 miles Pfitz Progression run	17.35 miles	9:19 min/mile overall

Totals:	55 miles	55.8 miles	Mission Accomplished!

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

SLOjim

posted: 2/18/2008 at 10:09 AM
modified: 2/23/2008 at 11:16 AM

Thanks Holly Smile

This weeks plan.... about the same as last week.....

Day	Plan	Actual	Commentary
Sunday	7-8 easy	7.5 easy	Tightness in my knee after hard work out on Sat.
Monday	Rest	yes
Tuesday	10-12 long	12 long
Wednesday	7-8 easy	7.15 easy
Thursday	Rest	yes
Friday	7-8 easy	7.5 easy
Saturday	7.5 progressive	7.5 progressive
Total	40-42	41.65

Twocat

posted: 2/18/2008 at 11:11 AM
modified: 2/24/2008 at 11:03 AM

Amazing how fast Holly gets this thread up each week and then just how fast people get their plans in! I have to spend the later part of the week on the road which means I need to squash my longer runs into the beginning of the week. The good news is Pfitz has this as a cut back week -- well cut back if you are Pfitz. Wink

Day	Plan	Actual	Commentary
Monday	9	9.63	w/ 6×600m@5K pace. Barely survived! Fortunately, a running friend of mine came out with me which is the only reason I am still breathing.
Tuesday	11	12.43	TP plotted out a route a bit longer than I had originally planned. Worked out OK though.
Wednesday	10 6	7.01	Figured out I have time to run prior to my flight on Saturday.*
Thursday	15	19.44	Hopefully my plane into Vancouver will arrive early enough for me to do this run there. It did! Beautiful day. Great running trails. Decided to go a bit longer than scheduled to see more of the city.
Friday	6 0	0
Saturday	0 10	13.1	All day on a plane. Yech! But with an afternoon flight I managed to get a run in during the morning.
Sunday	8	7.05
Total	59	68.66

*Since I can run on Saturday (and have little else to do prior to my flight) I decided to make some major changes to vastly improve the week's schedule. The new plan moves Friday's 6 mile run to Wednesday. Wednesday's 10 mile run to Saturday, and Saturday's 0 mile run to Friday. Got it? Confused

Hmm, maybe not. The nice thing about this is that instead of having four fairly hard runs in a row I now have two (Monday and Tuesday) followed by an easy day (Wednesday), followed by a hard day (Thursday) followed by a day off (Friday), then a somewhat hard day (Saturday) and then an easy recovery day (Sunday). Much, much better! Smile

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/

evanflein

posted: 2/18/2008 at 12:42 PM
modified: 2/24/2008 at 9:29 PM

Cutback week... but really I think it's only Sunday that will be shorter...Getting excited about the Relay!!

Day	Plan	Actual	Comments
Monday	XT Day	0 Miles	Parent Teacher conferences till late!
Tuesday	5 w/3@10k pace	5.5 miles	39F so had to run outside, that means hills
Wednesday	9 miles w/4@MP	10.82 miles	10k pace and MP pace mile repeats... 2 10k pace miles in a row! (3.5 total @7:30, 3.5 @MP, 3.82@8:49)
Thursday	5 miles EZ	5.2	Outside on slick soft snow and hills again
Friday	Rest Day	0 miles
Saturday	9 miles	10.1	Tempo and hills, great run at 20F, IRC!
Sunday	12 miles	14 miles	Tough run with new snow on uneven trail, 15F

Totals:	40 Miles	45.6 miles actual total

perchcreek

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

posted: 2/18/2008 at 4:58 PM
modified: 2/24/2008 at 2:50 PM

Thanks, Holly! Even lower mileage (47) this week as a mini taper for 20K race Saturday

Day	Plan	Actual	Comments
Monday	REST	0 mi	total rest
Tuesday	6 mi GA	6.2 mi	8:01 avg with 2.2@ 8:43 and 4@ 7:38 AHR on target 160
Wednesday	9 mi w/ 6 x800m@ 5K	9.2 mi	@ 8:05 incl 4x1000m @ 7:10 avg
Thursday	6 mi recovery	6 mi	9:30 pace, AHR 144 new shoes, silky smooth. but did have that sore spot after when flexing leg
Friday	6 mi recovery	6 mi	33F rain and puddles 9:34 pace AHR 151 (high?) knee good (again)
Saturday	14 mi incl 20K race	15.7 mi	incl 20K race 1:34:19 (7:36 pace, 1st M55-59, Age Grade PR 70.1%.. sweet!)
Sunday	6 mi recovery	10 mi	hilly trails at 9:30 pace AHR 150, felt great to run without hurting

Totals:	47	53.1	great week after all with solid race and no soreness

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

wa5yom

posted: 2/18/2008 at 5:27 PM
modified: 2/24/2008 at 1:29 PM

Thanks Holly... Week beginning February 18 Week 9 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 2, Lactate Threshold + Endurance, Recovery Week Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 10 Short Term Goal – Cowtown Half Marathon February 23 Weeks to short term goal - 0 E Pace - 9:26 - 11:12 (1-2 minutes slower than MP) LR pace - 8:26 - 9:12 (110%-120% of MP) MLR pace - 8:26 - 9:12 (110%-120% of MP) GA - 9:00 (Getting in the miles) MP - 7:40 (Based on current VDOT), revised 7:48 Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30 VO2Max – 6:46 (5K race pace) Monday Rest – Complete Tuesday 5 Recovery – Complete, 5 easy, 3 tempo Wednesday miles 8 VO2Max miles + 5X600@5K pace; jog 90 seconds in between – Complete, 8 easy miles Thursday Rest,- Complete, rest, went to Texas and saw The Spirit of the Marathon Friday Rest 11 MLR – Complete, rest Saturday 7 GA + Speed miles with 8X100m strides – Complete, Cowtown Half Marathon, Ft. Worth, Texas Sunday 13 MLR – Complete, 10 easy miles Weekly Mileage Plan – 44 miles. Weekly Mileage Actual – 40 actual miles This week’s goal – Recovery, recovery. I will have modify my schedule to accommodate the Cowtown Half Marathon on Saturday. Weekly Summary – Developed a mild case of Shin Splints on Sunday, the tempo run on Tuesday made it worse, SO I am iceing after each run. I decided to not race the Cowtown Half Marathon and make it an easy training run (to give my shin a rest). The goal was to finish without making matters worse. Looks like it was a success, the shin feels fine and I still averaged 8:42 with a 7:30 for the last mile or so.

Tim,
Ardmore, OK.

ultrachick

Ultrachick

posted: 2/18/2008 at 7:34 PM
modified: 2/24/2008 at 9:25 PM

Here goes-my first time making a table.....

Day	Plan	Actual	Commentary
Monday	4m	5.5	Easy pace, low HR-went longer then planned
Tuesday	7m	7m	5 x .75m at 7:30 pace,warm-up & cool down
Wednesday	4m	4m	easy run to recover from big workout yesterday
Thursday	12m	6m	Tummy issues so turned around early
Friday	6m	8m	Long, crazy day with work, skiing and going for run at 6:30pm
Saturday	0	4m	to make up missed miles from earlier
Sunday	20m	20M	Long and slow today
Total	53m	54.5m

Long run didn't go as well as I hoped. My left shin started bothering me about 3 miles into it. I was hoping it would go away but it didn't. Beautiful day that I over dressed for which didn't help either. I've been pushing the miles and the exercise a lot over the last few weeks so my body is telling me it needs a break which I will do starting by no running tomorrow-I'll be skiing all day instead withthe kids, they're on vacation this week. Great job everyone! Kelly

If you never go fast, you'll never go fast.

pfriese

posted: 2/18/2008 at 8:45 PM
modified: 2/24/2008 at 8:02 PM

Holly, Thanks for doing the 40/40 thread. CNYrunner is exactly correct in how much this thread (and also lyndenrunner's weekly x-training thread) helps with motivation for the week and for reflection on the previous week.

Day	Plan	Actual	Comment
Monday	8 miles	8.15 miles - done	9:08/mile pace
Tuesday	8 miles	5.35 miles - done	8:46/mile pace; short of time to do full 8 miles
Wednesday	5 miles	rest day - done	I thought I could get a run in before company arrived. I was wrong.
Thursday	5 miles	rest day - done	too much grandson wrestling to get in a run
Friday	rest day	rest day - done	at least this one was on the schedule
Saturday	rest day	rest day - done	once again, glad it was on the schedule cuz there was no time for running
Sunday	16 miles	13.3 miles - done	9:20/mile pace; felt good, but not enough time to go the full 16
Total	~42 miles	26.8 miles - done	I knew that I'd be short this week, just didn't realize how big the shortfall would be.

I'm going to need a pass on 40/40 this week. Paul

Paul's blog

Runrtim57

Marathon Maniac #3309

posted: 2/18/2008 at 8:46 PM
modified: 2/19/2008 at 7:24 AM

Quote from CNYrunner on 2/18/2008 at 8:19 AM:

Thanks Holly! This helps so much. 2/18-------Off 2/19-------8-10 mile dynamic run 2/20-------10 miles with 10-12 strides 2/21-------12-14 miles at easy pace/hilly course 2/22-------8 miles with 2 at 10k pace 2/23-------8-10 miles at easy pace 2/24-------10 mile race with 2 wu/5-6 cd (17-18 total) Weights and core 3x week Still working on more sleep Give chocolate away! Total------- CNY

Wish I was more specific with my week as you are....I just kinda wing it as I feel. But my races don't start till June (Triathlons) Tim

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!

CNYrunner

posted: 2/19/2008 at 12:06 AM

Tim, I have the benefit of getting a training schedule from my coach from college. She sets up training based on how I am feeling and how hard I want to push it. She sends the workouts and I can adapt the mileage based on travel and all that. She knows me and knows when I'll get too intense and when I need prodding. I competed lots in high school and college and then ran without much structure for most of my mid-20s to early 30s. In between marathon training cycles I run for the pure joy of it and often without a watch. Your winging it looks good and as long as you love it and it feels good----that's a plan! My real goal is to be like my grandmother and still walk a mile a day and take tai chi at 97. Karin

carnivirus

posted: 2/19/2008 at 12:08 AM
modified: 2/25/2008 at 1:04 AM

What I learned last week: After NOT racing for awhile - I forgot to pack EVERYTHING I would need for a race. Sure, I remembered pins and TP and racing shoes and gloves and a hat and three different shirts to wear depending on the weather- but forgot to throw my wallet into my bag. Not usually a fatal mistake, unless you're running low on gas, or want to stop to eat or buy Gatorade . . . or your race is held on a military base Cry

I consoled myself by throwing myself into all sorts of house and yard work Saturday and Sunday and tiring myself too much to even get in a long run . . . but I found another HM this Saturday (2 hours away - I really want an idea of my fitness!) I'm counting last week as a stepback week so I can hit 50 this week. That's my plan anyway . . . Here's what it looks like:

Day	Plan	Actual	Comments
Monday	10	10	Hearst Bluff Trail
Tuesday	5-6 XT	6	Nice and easy and no one gets hurt
Wednesday	Intervals (8-9)	9	4 x 1 mile
Thursday	Rest XT	0	Strength & abs
Friday	5-6 easy	5
Saturday	13.1 + 4 wu & cd	14	BTC 2 Halves Make a Whole HM Bakersfield, CA
Sunday	5-6 easy	6	Easy: Hamstring and PF hurt

Totals:	50-55 Miles	50

Thanks for keeping tabs, Holly! I'm actually up to four nagging injuries - so training is going well. Steve

predawnrunner

posted: 2/19/2008 at 6:18 AM
modified: 2/24/2008 at 3:00 PM

Stepback week, so I'll need a free pass.

Day	Plan	Actual	Comments
Monday	Rest	Rest	-
Tuesday	5 mi	5.06 mi	sproinky! 9:11 pace
Wednesday	8 mi	8.1 mi	10:13 pace
Thursday	5-8 mi	6.0 mi	9:13 pace
Friday	Rest	Rest	-
Saturday	4 mi	4.0 mi	10:10 pace
Sunday	10 mi	10.16 mi	10:26 pace

Totals:	32-35	33.3	-

aka Mrs. WillRunForBeer, MD, USA

Marathoning, the triumph of desire over reason

Masters Running

40/40 Thread for week ending 2/24/08 (Read 656 times)