Masters Running

1

40/40 Thread for Week Ending 3/3/13 (Read 19 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.  Sorry so late.

     

    Who

    Miles

    Commentary

    Mike E

    65

    Wow – nice 34-mile weekend!

    Orange Mat

    56.37

    Another PR!

    Tramps

    52.5

    Cold rain – the worst

    C-R

    46.3

    Birthday week!

    Holly

    43.5

    Sluggish again.  I’m   ready for spring…

    Fortunate One

    43

    Shirtless in the cold!

    Opie

    42.6

    With intervals and yoga

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

      0 miles

    Plus   weights and core

    Tuesday

    4-6 miles

     9 miles

    Easy pace

    Wednesday

    4-6 miles

     4.5 miles

    Easy pace

    Thursday

    0-3 miles

     2 miles

    plus Weights and core

    Friday

    6-9 miles

     5 miles

    Pace run change of plan due to family stuff

    Saturday

    17-19 miles

     9.15 miles

    Long run with 7 at tempo

    Sunday

    5-7 miles

     19.25 miles

    Recovery pace, Long run, plus lower body weights and core

    Total

     

     49.2 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."


    MM #6177

      Thanks Holly! Wow, coming up on March already...

       

      Feeling a bit fatigued this week, so I'm going to stay conservative with my efforts. Brought the planks and core back, but so little that it's hardly worth reporting here. Wink

       

      day plan actual comments
      Monday 10 aerobic @9:45 10.32 miles (9:42 avg) easy pace w/some hill pickups
      Tuesday 7 easy @10:30 7.16 miles (10:59 avg)  
      Wednesday PCR (.5 mile easy w/u, 8 miles @8:45, .5 mile easy c/d) 9 miles (8:59 avg) tempo = 8:46 avg 
      Thursday rest/swim rest  
      Friday 8 hills (2 mile easy w/u, 4x hill circuit, 2 mile easy c/d
      8.58 miles (9:21 avg)

      no springing this time, just fast running up, fast running down, 3x 150m strides (= one hill circuit)

      Saturday 17 long @9:50 17 miles (9:44 avg)  
      Sunday 4 easy @10:30 4.09 miles (10:53 avg)  
      totals 55 miles 56.15 miles Sacrum was out of whack, got adjusted Wednesday, feeling much better now by the end of the week.

        Thanks, Holly.

         

        DAY GOAL ACTUAL DIFF STUFF
        MON 5 recovery 5.3 +0.3  @ 9:06
        TUES 7 EZ 7.1  +0.4  sluggish @ 8:57
        WED 12 w/9@MP  11.2 -0.4  tough one, barely got the MP pace for 9 miles.
        THUR 7 EZ    -7.4  no run
        FRI rest 7.1  -0.3  @ 8:49
        SAT 17 EZ  17.6 +0.3 @8:44 in podcast oblivion
        SUN 10 9.4  -0.3  Trail run with a friend @ 9:24
        total 58  57.7    

          Thanks, Holly.  Looking good, Tramps.

           

          My plan:

           

          Day

          Plan

          Actual

          Commentary

          Monday

          5 miles

           5 miles

           On TM, plus weight machines

          Tuesday

           rest

           

           Does shoveling snow count as rest?

          Wednesday

           5 miles

           6 miles

           including 3 M tempo run on TM, plus weight machines

          Thursday

           5 miles

           6 miles

           recovery pace

          Friday

           6 miles

           6 miles

           

          Saturday

           6 miles

           12.5 miles  brrr

          Sunday

          12 miles

           6 miles

           

          Total

           

           41.5 miles

           

            Holly, thanks and I will need a free pass this week as I'm racing again.

             

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

            Monday......1 hr. easy.......................................................................done-treadmill-5.7 mi.

            Tues...Short intervals workout, weather permitting...........................................done-5.2

            Wed....5 miles easy & maybe weights or yoga or both..................done-weights + 5.7 mi.

            Thurs.........Rest..................................................................................................done

            Friday.....Yoga + 4.5 miles with strides..............................................................done-4.9

            Saturday...warm up + 15k race + cooldown........................done-PR & AG award!  11.3

            Sunday.....Rest..................................................................................long walk with the dog

             

            Total................................................................................................................................32.7

            "Pain only hurts" -Scott Jurek

            C-R


              I'm in. Might be a tough one due to five days away from home.

               

              I managed 45 with a tough 14 miler today. Ugh.


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


              MM #5615

                Thanks Holly!  This is supposed to be a rest week and I think I will take it...here's the plan...

                 

                Day

                Plan

                Actual

                Comment

                Monday

                   4

                   4.1

                 32:11 + 3:00 of planks

                Tuesday

                   6

                   6.8

                 52:00 + 3:00 of planks

                Wednesday

                   0

                   0

                 49:00 of weights + 3:00 of planks

                Thursday

                   7

                   7

                 53:59 + 3:00 of planks

                Friday

                   4

                   4.2

                 32:52 + 2:00 of planks + 45:00 of weights + 15 burpees

                Saturday

                   0

                   0

                 Just 16 burpees

                Sunday

                   7

                 10.2

                 1 WU @ 7:46--2 @ 6:24--3 @ 6:09--4 @ 6:08--5 @ 6:12--6 @ 6:19--7 @ 6:13--8 @ 6:09--a .7 CD @ 5:42 and .25 recovery @ about 2:05 between each mile--total was 10.2 in 1:09:49...oh and 17 burpees

                Total

                 28

                 32.3

                 


                Consistently Slow

                  Just lurking. Need to get my month up to 40!  WTG Everyone.

                  Run until the trail runs out.

                  2013***1500 miles

                  50 miler

                  Race Less Train More

                   

                  Ana Trason  "Living Her Life"

                  "The Marble in The Groove"

                   

                  unsolicited chatter

                  http://bkclay.blogspot.com/


                  Marathon Maniac #957

                    Just lurking. Need to get my month up to 40!  WTG Everyone.

                    Howdy, Runnerclay!

                    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."