40/40 Thread for Week Ending 1/20/13

Holly S.

Marathon Maniac #957

posted: 1/14/2013 at 5:49 AM
modified: 1/27/2013 at 6:48 PM

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.

Who	Miles	Commentary
Tramps	60	Good quality, too
Mike E	49	Plus weights and planks
C-R	41.3	Got a plan
Slo_Hand	40.7	Streaks can be overrated
Holly	40.1	Just made it
Opie	39.8	Close enough
Johnlvs2run	39	Nice to see you back

Here’s my tentative plan for the week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	4 miles	Plus weights and core
Tuesday	4-6 miles	4.5 miles	Easy pace
Wednesday	4-6 miles	0 miles	Tempo or intervals sick
Thursday	0-3 miles	0 miles	Weights and core sick
Friday	4-6 miles	2 miles	Easy pace, plus weights and core
Saturday	10-13 miles	9 miles	Long run
Sunday	5-7 miles	0 miles	Easy pace still sick
Total		19.5 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."

Slo_Hand

That's me in the back.

posted: 1/14/2013 at 9:14 AM

Another down week.

Day	Miles	Comments
Mon
Tue
Wed
Thu
Fri
Sat
Sun		100k Fat Bike Race.
Total

Cancer F'in Sucks

Tramps

posted: 1/14/2013 at 10:20 AM
modified: 1/21/2013 at 10:23 AM

Thanks Holly.

Welcome back OM!

DAY	GOAL	ACTUAL	DIFF	STUFF
MON	10 w/intervals	10	0	4x1200 w/400; died after 3, way too warm today
TUES	7 EZ	0	-7	Nasty, cold, driving rain. Wussed out.
WED	10 w/7@MP	10.1	-6.9	drizzling rain; w/7 @ MP (~7:50s)
THUR	7 EZ	7.1	-6.8	sluggish RAL, @ 9:12
FRI	12 EZ	12.3	-6.5	@ 8:43
SAT	14 EZ	14	-6.5	@ 8:33
SUN
total	60	53.5

Mike E

MM #5615

posted: 1/14/2013 at 7:45 PM
modified: 1/21/2013 at 9:00 PM

Thanks Holly! So, I got back on track just in time for a scheduled rest week. I might do a 10K race on Saturday. It's a race I do almost every year but I'm on call this weekend...I'm a little bitter...anyway....here's what the plan calls for....

Day	Plan	Actual	Comment
Monday	2	2	15:44 on the treadmill + 37 minutes of weights + 2 minutes of planks
Tuesday	6	10.3	1:19:48 + 2 minutes of planks
Wednesday	0	0	2 minutes of planks
Thursday	6	0	2 minutes of planks
Friday	0	0	2 minutes of planks
Saturday	6.2	0	2 minutes of planks
Sunday	0	0	2 minutes of planks
Total	20.2	12.3

OrangeMat

MM #6177

posted: 1/14/2013 at 9:59 PM
modified: 1/20/2013 at 2:53 PM

Hi Holly and everyone else... well I ran 41.4 miles last week, so I think I'm back, and hopefully for good... until May, that is... so thanks! Smile

day	plan	actual	comments
Monday	8 aerobic (10:00)	8 miles, 6:15 core	9:56 avg
Tuesday	4 easy w/fartleks (10:20), swim class	4 miles, 1 hr swim, 7:00 core	10:04 avg
Wednesday	7 aerobic (10:00)	7 miles, 8:40 core	9:42 avg
Thursday	rest/swim	9:45 core	was enjoying resting so much, decided to bag the swimming too
Friday	7 out & back (½@10:30, 6@9:15, ½@10:00)	7 miles, 12:45 core	9:17 avg (9:02 avg for the O&B miles)
Saturday	13.5 long (10:00)	13.5 miles, 7:30 core	10:08 avg
Sunday	3 easy (10:45), swim	3.75 miles, 6:50 core	11:04 avg, skipped the swim again
totals	42.5 miles	43.25 miles, 1 hr swim, ~1 hr core	getting better at keeping the paces down to where they're supposed to be

Thanks for the greetings, all! I'm happy to be logging the "grown up" miles again. Smile

who says life doesn't have a soundtrack?

Opie

posted: 1/15/2013 at 12:13 PM
modified: 1/20/2013 at 3:44 PM

Thanks Holly and welcome back Esther.

Another week not unlike last week:

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

Monday...weights + easy run..................................................done-2 short runs for 7 mi.

Tuesday...2 warm up + 3 tempo run + 2 cool down....................mostly done-5.9

Wed........weights + 4 easy run.........................................done-5.4 with some faster bits

Thursday....6 easy run................................................................................done-6.5

Friday..........yoga + 5 easy run...............................................................close enough-4.6

Saturday.....12 progression run......................................................................done-12

Sunday........rest...................................................................walk with DW & the dogs

Total...........41 miles.....................................................................................done-41.4

"Pain only hurts" -Scott Jurek

C-R

posted: 1/15/2013 at 2:36 PM
modified: 1/20/2013 at 2:40 PM

OM's back. Cool.

Thanks Holly.

I'm still trying to find/create a plan and my HM is one 5 weeks out. Heh. Ok, so I'll add two good workouts a week. Started last week with hills and will free-lance it this week with some HMP and 10k paced miles. Ugh.

MTA: 54.1 and my plan consists of five easy runs during the week with two hard workouts (one of which is on long run day).

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

johnlvs2run

10k in 1975

posted: 1/23/2013 at 9:57 PM

10.5 ... 10 miles at good pace through hills

5.5

6

46

Includes 1/2 mile warmup on treadmill each morning

Masters Running

40/40 Thread for Week Ending 1/20/13 (Read 135 times)