Masters Running

1

40/40 Thread for Week Ending 9/8 (Read 19 times)


Marathon Maniac #957

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    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 no comments, folks, I'm really running late do to family issues.

     

    Who

    Miles

    Commentary

    IBleedUnionBlue

    77

     

    Tramps

    62.5

     

    Alexander

    62

     

    SubDood

    53.6

     

    Mike E

    53.3

     

    Holly

    46.9

     

    Orange Mat

    45.15

     

    Opie

    41.3

     

    Happyfeet

    38

     

     

     

    Here’s my tentative plan for the week, for now.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    6-8 miles

     9 miles

    Recovery   pace

    Tuesday

    0-3 miles

     0 miles

    Weights and core

    Wednesday

    4-6 miles

     4 miles

    Tempo or intervals

    Thursday

    4-6 miles

     5.2 miles

    Easy pace

    Friday

    4-6 miles

     0 miles

    Tempo or MP

    Saturday

    4-6 miles

     5 miles

    Easy pace

    Sunday

    10-12 miles

     11.1 miles

    Long run

    Total

     

     34.3 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."


    MM #5615

      Thanks Holly!  Here’s the plan for the week…

       

      I emailed my team and told them I wasn't making the race, this Sunday...I just don't feel like spending $60, right now for a race I really don't want to do...so...I'm changing my plan for the week....

       

      Day

      Plan

      Actual

      Comment

      Monday

         7 (3 speed)

          9.5

       Total time 1:12--3.4 miles was an intense fartlek workout with the cc team + Lateral Step-Ups + Crunches and stretches...oh, and an easy 26,2 mile bike ride

      Tuesday

            Rest

          0

       

      Wednesday

        10 (6@6:40)

        10.2

       1:12:37--(6@6:38) + Lateral Step-Ups + crunches and stretches

      Thursday

         6 B/Easy

          6.2

       49:51 + squats + crunches and stretches

      Friday

         6 B/Easy

          6.3

       50:28 + Lateral Step-Ups + crunches and stretches

      Saturday

         3 A/Easy 8 Easy

          8.0

       1:02:44--included 6 tough hill repeats--ran w/cc team + squats + crunches an stretches

      Sunday

        15.5 (25K) 8 Easy

          8.2

       1:06:46 + Lateral Step-Ups + crunches and stretches

      Total

        45

         48.4

       

        with less than 12 weeks for the marathon, I better run this schedule

         

        Day

        Plan

        Effort

        Actual

        Result

        Monday

        6 miles

        Easy

        9

        9 tired, humid miles

        Tuesday

        6 miles

        Hills

         

        Wednesday

        6-8 miles

        Easy-moderate  

        Thursday

        4-6 miles

        With Strides

         

        Friday

        6 miles

        With Strides 8  

        Saturday

        0-12 miles

        run either Sat or Sun

        6.5   

        Sunday

        0-12 miles

        run either sat or sun

         

        Total

        42-45 miles

         

        44.5

         Need a long run

          Thanks again, Holly.

           

          Day

          Plan

          Actual

          Diff

          Stuff

          Mon

          EZ 14 14.3  +0.3    humidity kicked my butt; @ 9:17

          Tues

          EZ 10 10.6 +0.9 another H&H run; @ 9:11

          Wed

          Recovery 5 5.3  +1.2  @ 8:46; still humid, a little cooler though

          Thur

          11 w/6 tempo  11.2 +1.4 tempo run fell apart after 4; 6 @ 7:41

          Fri

          EZ 10 10.2  +1.6 excellent weather, great run @ 8:31

          Sat

                 

          Sun

           EZ 20 20  

          @ 9:11 ; half trail, half road

          Total

          70 71.6  

          .

          A couple tough runs but a good week.  That's as high mileage as I ever get.  Smile


          Happy

            Thanks, Holly!

            Day

            Plan

            Actual

            Commentary

            Monday

            ~6 miles

             6.2 miles

            3 x 1 mile Intervals; Ran a 10K:

            1 mile jog, 1 mile fast, repeat.

            Tuesday

            10.5 miles

             10.9 miles

            Aerobic pace -- 8:15

            Wednesday

            ~6 miles

             5.6 miles

            Intervals: 10  8 x 400m @ 6:00

            Thursday

            0 miles

             0.0

            Rest (cross-train?) Nailed it!

            Friday

            6 miles

             6.6 miles

            PCR: 5.5 miles at 7:12 6:58 pace!

            Saturday

            12 miles

             12.5 miles

            Jog: 12.5 miles at 9:05 pace

            Sunday

            6 miles

             6.3 miles

            Fartlek: 8:23 pace (more "fart" than "lek")

            Total

             46.5 miles

             41.8 mi

             48.1 miles

            "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi

              With this ramp up as the marathon gets closer, I will also move up in the Swamp!

               

              Monday...............5 miles easy............................................................................Done-5

              Tuesday......2 mi. warm up + 0.25 mi. intervals for 5k + 0.5 mi cool down........Done-6.5

              Wednesday.....6.4 miles recovery.......................................................................6

              Thursday........8 miles easy with some @MP.....................................................Done-8

              Friday.............Rest.............................................................................................Yoga class

              Saturday........17 miles easy..................................Done and I feel confident in my training! -17

              Sunday..........5 miles easy.................................................................................Done-5

               

              Total..............47...................................................................................................47.5

              "Pain only hurts" -Scott Jurek


              MM #6177

                I think this weekend's race wiped me out so much, I forgot to post here until today!

                 

                day plan actual comments
                Monday walk/swim/rest 4.4 miles walking  
                Tuesday 12-15x 100m/100m sprints/floats, 1 w/u & 1 c/d 4.05 miles, @9:05 avg 15x 100m = 24.9 avg
                Wednesday 6 easy 6 miles @10:34 avg  
                Thursday 7 O&B: 1 w/u, 2.5 O & 2.5 B @8:35, 1 c/d 7 miles @8:57 avg tempo miles 8:17 avg
                Friday rest rest  
                Saturday 20 long 20.01 miles, 9:55 avg no fuel, felt great!
                Sunday 3 easy (optional) 3 miles untimed  
                totals ~40 40.06 miles barely made quota!

                  Thanks Holly.  Lots of nice running above.  I got in 40.0, not wanting OM to appear to be slacking. Wink

                   

                  Next week involves more travel, so I don't have a plan (again).  I will do R2R, but it'll be a hike spanning three days.

                    Mon 9.7 mi (1:32)

                    Tue 10.2 mi (1:27)

                    Wed 10.2 mi (1:19) and 6.6 mi (1:05)

                    Thu 11 mi (1:34)

                    Fri 10.2 mi (1:15)

                    Sat 11.7 mi (1:56)

                    Sun 14.1 mi (2:15)

                     

                    Total: 83 miles ( 12 hours 23 min)


                    MM #7877

                      81.5 miles this week. LR of 18.25.

                      That is a weekly distance PR for me, at least in my second running life. I might have done that when I was 17 years old & running.

                      Philippians 4:13.


                      MM #7877

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                        Philippians 4:13.