RunningAHEAD - Topic: 40/40 Thread for Week Ending 12/21/08

Holly S.

Marathon Maniac #957

posted: 12/15/2008 at 10:42 AM
modified: 12/22/2008 at 2:29 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 the tally from last week. Let me know if any changes or additions need to be made.

Who	Miles	Commentary
Hermosaboy	73.1	Holiday parties = running fuel.
Barefoot Rick	55.47	Barefoot, in the snow...
Dopple Bock	55	Mexico vacation – nice - sounds like you had fun! Given the miles you run, I expect those vacation lbs will come off quickly.
Slowgino	53	I would think trails would be even more treacherous footing with a layer of snow – nice job.
Perch	51.9	Enjoyable week of running – those kind of weeks are what keep us at it.
TomD	46.8	Battling snow and ice.
Mainerunnah	46.1	Picking up the pace this week.
Pfriese	44.9	5K race tucked in the middle of a LR – nice workout!
Evanflein	44.8	You know that I would LOVE to have 8:34 as MP, but I realize it’s all relative.
Holly	44.7	Wave run finished on the TM, what with that darn wind.
JDMom3	44	Your speed looks like it’s coming back.
WillRunForBeer	42.5	Nice tempo in there...I need to start doing some of those, but I’ve got to figure out what my current tempo pace is.
Breger	41.4	Heck-of-a nice MP LR.
PeterNC	41.2	I’m envying your weather, this time of year, but not your hills...
Ultrachick	40	Taking some easy time.
Franc59	35.8	Lasagna with friends and a 5K race.
SLOjim	Free Pass	200 miles biking though – nice.

Here's my tentative plan for the week:

Day	Plan	Actual	Commentary
Monday	0	2 miles	Weights and abs
Tuesday	7-9	8.2 miles	7 x 1/2-mile intervals
Wednesday	6-7	10 miles	Easy pace on the TM
Thursday	6-7	5.2 miles	recovery pace
Friday	0	0 miles	Weights and abs
Saturday	7-9	16 miles	Easy pace, but with a "5K Simulation"
Sunday	12+	5 miles	Easy pace on the TM
Total	?	46.4 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."

jdmom3

posted: 12/15/2008 at 11:11 AM
modified: 12/20/2008 at 6:24 PM

Thanks Holly. I got in 44 last week and have already accomplished my long run for this week so hopefully things will be looking good. Sunday: 13 miles (1:41:55) Monday: 5 recovery miles (untimed) Tuesday: 8 miles, some fartlek (1:00:30) Wednesday: 3 miles easy TM (23:45), weights and core Thursday: 8 miles GA (1:00:55) Friday: 5 miles TM (40:00)/weights and core Saturday: 5 easy (39:30) 47 total

Once a runner . . .

evanflein

posted: 12/15/2008 at 2:07 PM
modified: 12/21/2008 at 8:55 PM

We'll see what this week holds... so far, so good!

Day	Plan	Actual	Comment
Monday	XT	0 miles	20 min elliptical, 35 min upper body weights, 20 min pool run
Tuesday	5 miles	5.25 miles	Little progression run: 2 @8:49, 1 @8:34, 2.25 @8:20
Wednesday	10 miles	11 miles	Incl. 6 x half mile repeats @ 7:30, last 4.5 miles @ 8:14 pace
Thursday	5 miles	5 miles	Easy 8:50 pace, new shoes!
Friday	Rest or EZ	2 miles	Testing pads in shoes, plus quick upper body weights
Saturday	10 miles	10.25 miles	8:34 avg pace, felt tired and slow, but pace was good for MP
Sunday	20 miles	20.25 miles	First 15.25 miles at 8:41, last 5 at 8:20
Total	50 miles	53.75 miles	Last week before Taper

HermosaBoy

posted: 12/15/2008 at 8:12 PM
modified: 12/20/2008 at 1:23 PM

This week I am not sure if I will make it to 40. Got sick Saturday night and haven't run yet this week. Hopefully I will feel well enough to run tomorrow -- at least a little... 27.2 Healing Miles for me. I did get in a nice Interval session today -- 8x800 @ 5k pace with 1:30ish recovery. Now the taper/sharpening officially begins for Houston! 29 Days to sub 2:45... Big grin

And you can quote me as saying I was mis-quoted. Groucho Marx

Rob

TomD

posted: 12/16/2008 at 3:56 AM
modified: 12/23/2008 at 9:20 AM

Thanks Holly, Monday - 13.30 Tuesday - Wednesday - 13.35 Thursday - 5.00 Friday - Saturday - Sunday - Total Miles - 31.65 I did not run the last three days. After a follow up visit Friday morning to our family doctor Donna ended up in the hospital. She did not get out until mid afternoon on Saturday. So I spent my time with her in the hospital. Then the rest of Saturday and Sunday I spent taking care of her. She is better now, but has loss some of her strength. She went to work this morning. She was going through tests to determine what was wrong. She has a tumor on her left lung. We will find out on Monday whether it is cancer or not. She seems to be taking it pretty good. She is such a positive thinking person. TomD TomD

WillRunForBeer

posted: 12/16/2008 at 4:16 AM
modified: 12/21/2008 at 1:15 PM

Thanks once again, Holly. Nice simulated 5K! Broke 2000 for the year this week. 17 weeks until Boston (as of Sunday/Monday) Plan/Actual Mon: 3.1 miles recovery (9:22/mi, AHR 132) Tue: 9.3 miles GA with 10x20sec striders (8:09/mi, AHR 152) Wed: 5.1 miles recovery (9:15/mi, AHR 133) Thu: 9.2 miles GA (by feel, getting closer 8:15/mi, AHR 149) Fri: 3.2 miles recovery (9:13/mi, AHR 127 (?) ) Sat: 5.1 miles recovery (9:11/mi, AHR 137) Sun: 16.2 miles med-long (8:52/mi, AHR 146, progression targets 5@9:30, 6@9:05, 5@8:40, actual pace(HR) 9:18(139), 8:58(143), 8:21(152) ) Total: 51.2 miles

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

DoppleBock

posted: 12/16/2008 at 2:25 PM
modified: 12/21/2008 at 8:20 PM

Hermosaboy - Houston is a great course - Fast, easy to get to the front of the corral, the 1st 6+ miles the 1/2 marathoners will be with you, then after they make the turn you get to catch a glimpse of the stallions out from streaking back at you on the other side of the Blvd. I hope you have great weather and nail it! I pushed a little to hard in the 1st 1/2 of Houston when I did it and faded to a low 2:47. Goal > 100 miles and > 10 runs with 2 speed workouts + 4 weight lifting sessions + 10 miles walking + < 3,000 calories a day. m 6/0/4 + 4 walking + weights t 0/5/12 + 1 walking w 0/4/17 with 5x1 mile @ t + weights + 1 walking th 0/4/4 + weights f 0/5/23 finishing with 3.75 miles @ t pace sa 5 + 2 miles walking + lots of pulling my 3 year old back up the hill during and hour of sledding su 14 with 6 striders 12.0 mph 0-2% incline + weights total = 103 miles in 12 runs + 8 miles walking + 4 weights - decent - but really bad eating! again! holly, i am hoping it only takes 4 weeks to recover and get back to pre-vacation shape as in 5 weeks is a marathon. not a goal marathon - but i would like to start 2009 off on the right foot. good running to all - 3,000="" calories="" a="" day.="" m="" 6/0/4="" +="" 4="" walking="" +="" weights="" t="" 0/5/12="" +="" 1="" walking="" w="" 0/4/17="" with="" 5x1="" mile="" @="" t="" +="" weights="" +="" 1="" walking="" th="" 0/4/4="" +="" weights="" f="" 0/5/23="" finishing="" with="" 3.75="" miles="" @="" t="" pace="" sa="" 5="" +="" 2="" miles="" walking="" +="" lots="" of="" pulling="" my="" 3="" year="" old="" back="" up="" the="" hill="" during="" and="" hour="" of="" sledding="" su="" 14="" with="" 6="" striders="" 12.0="" mph="" 0-2%="" incline="" +="" weights="" total="103" miles="" in="" 12="" runs="" +="" 8="" miles="" walking="" +="" 4="" weights="" -="" decent="" -="" but="" really="" bad="" eating!="" again!="" holly,="" i="" am="" hoping="" it="" only="" takes="" 4="" weeks="" to="" recover="" and="" get="" back="" to="" pre-vacation="" shape="" as="" in="" 5="" weeks="" is="" a="" marathon.="" not="" a="" goal="" marathon="" -="" but="" i="" would="" like="" to="" start="" 2009="" off="" on="" the="" right="" foot.="" good="" running="" to="" all=""></ 3,000 calories a day. m 6/0/4 + 4 walking + weights t 0/5/12 + 1 walking w 0/4/17 with 5x1 mile @ t + weights + 1 walking th 0/4/4 + weights f 0/5/23 finishing with 3.75 miles @ t pace sa 5 + 2 miles walking + lots of pulling my 3 year old back up the hill during and hour of sledding su 14 with 6 striders 12.0 mph 0-2% incline + weights total = 103 miles in 12 runs + 8 miles walking + 4 weights - decent - but really bad eating! again! holly, i am hoping it only takes 4 weeks to recover and get back to pre-vacation shape as in 5 weeks is a marathon. not a goal marathon - but i would like to start 2009 off on the right foot. good running to all ->

Long dead ... But my stench lingers !

ultrachick

Ultrachick

posted: 12/16/2008 at 11:36 PM
modified: 12/21/2008 at 11:46 PM

Sorry I'm a bit behind! I got 40 miles last week. I'm shooting for 52 this week but I'm already behind that goal so we'll see. The scale is going up and down as well. As usual the brain is more ambitious than the legs-44 miles for the week. With all the new snow it feels like 50!

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

Barefoot Rick

Barefoot Runner

posted: 12/17/2008 at 9:37 AM

I definitely won't make 40 miles this week. Since I have made my goal of 2600 BF miles for the year, I am taking it easy the rest of the year. It feels nice after last Sunday's marathon in Dallas to take it easy. I ran a couple of miles on Monday and 5 on Tuesday and probably a couple more today and tomorrow. On Friday, headed to Mexico on a short mission trip and will be back on 12/23.

Romans 10:15 - How beautiful are the feet of those who bring good news of good things!
http://barefootrunner.org

mainerunnah

posted: 12/17/2008 at 10:15 AM
modified: 12/23/2008 at 7:33 AM

Monday - 5 miles hard progression run - 8:26 - 7:53 - 7:27 - 7:07 - 6:32 - 37:25 (7:28) Tuesday - 6 easy miles - 52:15 - (8:40) Wednesday’s run – 1 mile warm up, 8 x .5 mile Intervals w/1:30 recovery jogs, 1 mile cool down. 7.05 miles - 52:45 (7:29) 8:32 - 3:18 - 3:15 - 3:12 - 3:08 - 3:06 - 3:03 - 2:52 - 2:41 - 9:08 Thursday - 5 easy miles - 41:19 (8:16) - 8:31 - 8:23 - 8:17 - 8:08 - 8:00 Saturday - 9 miles progressive –1:07:21 – (7:29) 8:01 - 7:49 - 7:43 - 7:36 - 7:32 - 7:28 - 7:12 - 6:33 - 7:22 Sunday - 9.25 very easy miles - 1:21:15 (8:47) Avg HR 125 Max HR 141 6 degrees and light snow. 41.3 for the week.

Holly S.

Marathon Maniac #957

posted: 12/18/2008 at 1:08 PM

Quote from HermosaBoy on 12/15/2008 at 8:12 PM:

This week I am not sure if I will make it to 40. Got sick Saturday night and haven't run yet this week. Hopefully I will feel well enough to run tomorrow -- at least a little...

{{{healing vibes}}} Hope you're up and running soon...

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."

pfriese

posted: 12/18/2008 at 9:47 PM
modified: 12/21/2008 at 12:44 PM

Day	Plan	Actual	Comment
Monday	rest day	rest day - done
Tuesday	6 miles	6 miles - done	11:00/mile avg pace; treadmill
Wednesday	8 miles	7.8miles - done	9:11/mile avg pace
Thursday	8 miles	8.1 miles - done	9:35/mile avg pace
Friday	5 miles	4.7 miles - done	9:37/mile avg pace
Saturday	14 miles	11.5 miles - done	9:30/mile avg pace
Sunday	rest day	3 miles - done	12:00/mile avg pace; treadmill
Total	40 miles	41.1 miles - Done

Paul

Paul's blog

perchcreek

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

posted: 12/19/2008 at 3:39 PM
modified: 12/23/2008 at 11:13 AM

Thanks Holly... my training plan consists of running some fast, some long, some recovery and do 50's till the end of January and then ramp it up to 60's.. or something like that.. (i.e wing it) Mon - 2 mi recovery (2 mi w/ some planks and ham and quad strengthening) Tues - 8 mi with 5 miles tempo (7:30 target) (8 mi with 5 mi avg 7:39) Wed - 8 mi GA (6.4 mi lost in the rainy night in GA) Thu - 4 recovery (0 mi rest. planks) Fri - 14 mi m-LR(14.0 mi avg 8:23, very hilly) Sat - 6 mi recovery (6 mi AHR 138) Sun - 17 mi LR (17 mi @8:27) Total - 50's Actual: 53.4 mi

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

Peter NC

Hill Runner

posted: 12/20/2008 at 12:43 PM

Thanks Holly! Sun 10.21 Mon Tue 10.14 Wed Thur 10.10 Fri Sat 10.11 40.55 Miles for the week 1858 for the year so far. I'd have to run almost 13 miles everyday until the end of the year to hit 2000...not going to happen.

Upcoming Races:

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

breger1

posted: 12/20/2008 at 7:07 PM

38 for the week. Punctuated by a great 17 miles at 8:23 min/mile pace - 15 seconds less than MP. Woohoo! 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

Masters Running

40/40 Thread for Week Ending 12/21/08 (Read 470 times)