40/40 Thread for Week Ending 3/17

Holly S.

Marathon Maniac #957

posted: 3/11/2013 at 5:09 AM
modified: 3/17/2013 at 1:49 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
Mike E	65	And burpees
Orange Mat	57.06	New PR – nice!
Tramps	50	Nice 8K race!
Holly	49	30-mile weekend
C-R	42.9	Not so weak
Opie	41.7	Right on target
Fortunate One	40	Tempo on TM is hard for me to sustain

Here’s my tentative plan for the week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	0 miles	Weights and core
Tuesday	4-6 miles	5 miles	Easy pace
Wednesday	4-6 miles	6 miles	Easy pace
Thursday	0-3 miles	5 miles	Plus lower body weights and core
Friday	6 miles	2 miles	Pace run Plus upper weights and core
Saturday	12 miles	6.15 miles	Long run Easy pace
Sunday	6-8 miles	15 miles	Easy pace Wave run, miles 3, 5, and 7 @ 8:24, 8:28, 8:36
Total		39.15 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."

Mike E

MM #5615

posted: 3/11/2013 at 11:38 AM
modified: 3/17/2013 at 3:02 PM

Thanks Holly! Why does it seem like races always screws up the training? Anyway...here's the plan...

Day	Plan	Actual	Comment
Monday	6	6.3	48:35 + 30:00 of weights + 25 burpees + 2:00 of planks + sit-ups and stretching
Tuesday	12	12.1	1:33:04 + 12 burpees + 2 minutes of planks + sit-ups and stretching
Wednesday	0	0	21:00 of light weights + 13 burpees + 2 minutes of planks + sit-ups and stretching
Thursday	6	6.3	A shlugish 47:26 + 14 burpees + 2 minutes of planks + sit-ups and stretching
Friday	0	0	15 burpees + nothin'
Saturday	8K	5	30:41 + 16 burpees + sit-ups and stretching
Sunday	12	12.2	1:34:07+ 17 burpees + 2 minutes of planks + sit-ups and stretching
Total	41	41.9

Tramps

posted: 3/11/2013 at 12:16 PM
modified: 3/17/2013 at 10:35 AM

Thanks, Holly.

Mike, I like to work a "race" into a longer run. Of course that means I never push all-out in these "races," but it makes speed work fun and easy. That way, I get to socialize without seeming like the race is messing up my training.

DAY	GOAL	ACTUAL	DIFF	STUFF
MON	7 recovery	8.5	+1.5	EZ@ 8:45
TUES	7 EZ	8.1	+2.6	EZ@ 8:43
WED	12 w/9@MP	12.2	+2.8	9 @~7:47
THUR	8 EZ	7.9	+2.7	@ 8:59
FRI	12 EZ	12.2	+2.9	@ 8:52
SAT	18 EZ (fast finish?)	20.2	+5.1	@ 8:33 (with a couple MP miles at the end)
SUN	rest	2.0	+7.1	little trail leg-stretcher @ 9:09
total	64	71

OrangeMat

MM #6177

posted: 3/11/2013 at 1:26 PM
modified: 3/17/2013 at 9:54 PM

Thanks Holly! You asked how does one adjust a sacrum, yes? It's not easy, and most definitely not something most people can do on their own. I sort of understand what my PT is doing when he lifts my one leg and turns it just so, tells me to twist with my arm and torso a different way, then instructs me to push against him with my knee in a third direction.... but there's no way I could explain how to do that for someone else! I go back for a third visit this week, and hopefully I'll stay un-wonked from now on.

Intervals start this week, yippie!!

day	plan	actual	comments
Monday	8 aerobic @9:30	8 miles (9:13 avg)	kept slipping into MP, oops
Tuesday	6 easy @10:30+	6.09 miles (10:41 avg)	super easy rainy fun
Wednesday	5-6x 800m @4:00 (9 miles total)	9 miles (9:05 avg)	6x 800m avg 3:55.6
Thursday	rest	rest, final S/I adjustment	I've been pronounced wonk-free!
Friday	10 PCR (1 mile easy w/u, 8 miles @8:30, 1 mile easy c/d)	1 mile @9:49, 7 miles @8:22, 1.77 miles @9:47 (9.77 miles total)	accidentally did one too few tempo miles
Saturday	15 long @9:50-10:00	16.01 miles (9:54 avg)	made up for yesterday's missing mile, sort of
Sunday	4 easy fartlek	4.8 miles (10:14 avg)
totals	52 miles	53.68 miles

who says life doesn't have a soundtrack?

Opie

posted: 3/11/2013 at 6:35 PM
modified: 3/17/2013 at 5:36 PM

Back down with the mileage again because I'm racing. Free pass, please.

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

Monday.....Weights + 7 miles easy............................................................................done-7 miles

Tuesday...Track-short intervals..................................................................................done-5.6

Wed..........6 miles easy + weights.............................................................................done-6

Thurs.......Rest...............................................................................................................yoga

Friday.......Yoga + 3 miles easy + 6 strides..............................................................done-3.8

Saturday...Warmup + 8k race + cooldown............................................done-7.4 with a PR!

Sunday.....Rest...................................................................dog walking & a recovery run-2.7

Total.........30 miles?..........................................................................................................32.5

"Pain only hurts" -Scott Jurek

C-R

posted: 3/11/2013 at 8:15 PM
modified: 3/17/2013 at 7:09 PM

Thanks Holly. I'm in.

Mon -7.1

Tue - 6.3

Wed - 6.3

Thu - 7

Fri - 6.3

Sat - 7

Sun - 7

Total - 46.9

Not bad for some serious traveling this week.

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

Ileneforward

Milktruck say relentless

posted: 3/12/2013 at 10:14 AM

Day	Plan	Actual	Commentary
Monday	4miles	4 miles	Easy
Tuesday	4-6 miles		track
Wednesday	5 miles		Easy pace
Thursday	6 miles		Easy
Friday	5 miles		tempo
Saturday	20 miles		Long run
Sunday	6 miles		trail
Total

Proofread carefully to see if you any words out.

" ..that corner has narrowed to a half-nekkid egyptian wandering about in the cold new jersey nighttime."
~ R2E

Fortunate One

posted: 3/12/2013 at 10:41 AM
modified: 3/17/2013 at 3:11 PM

Thanks, Holly.

Day	Plan	Actual	Commentary
Monday	5 miles	5 miles	On TM before 5-hour drive
Tuesday	6 miles	6 miles	Estimated by time
Wednesday	0 miles	0 miles	Travel home
Thursday	6 miles	6 miles	Including 3 miles at tempo pace
Friday	5 miles	6 miles
Saturday	6 miles	6 miles
Sunday	12 miles	14 miles	Layers seemed to work in sub-freezing temps
Total		43 miles

IBleedUnionBlue

posted: 3/15/2013 at 5:45 PM

I havent been here for awhile. Things have gotten complicated for me. Needless to say, give me a month or two, and I will be back to 40 miles a week.

Masters Running

40/40 Thread for Week Ending 3/17 (Read 20 times)