Masters Running

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40/40 Thread for Week Ending 10/6/13 (Read 20 times)


Marathon Maniac #957

    .

    Thanks Tramps, for stepping in for me.

     

    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. Nice running out there!

     

    Who

    Miles

    Commentary

    Tramps

    73.6

    Guest hosting, well done!

    Alexander

    70

    Still running in spite of being sick – hope you get better   quick

    IBleedUnionBlue

    66

    HM PR!

    Slo_Hand

    52.5

    Getting serious again

    Mike E

    51

    Is that the 2nd time Englebert has cancelled on   you?

    Holly

    44.7

    Germantown 50K – ouch!

    Opie

    42.3

    Not quite a taper

    Sees-the-Ground

    40

    On the nose……(:

    SubDood

    35.2

    Sweet time for a “practice” 5K!

    Orange Mat

    Free Pass

    Tapering

     

     

     

    Here’s my tentative plan for the week.  I'm pretty sore from Saturday's 50K, so I will be taking it very easy this week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     0 miles

    Weights   and core

    Tuesday

    4-6 miles

     4.5 miles

    Recovery pace

    Wednesday

    4-6 miles

     0 miles

    Easy pace DD's ortho appt instead

    Thursday

    4-6 miles

     5 miles

    Easy pace

    Friday

    0-3 miles

     4.8 miles

    Easy pace

    Saturday

    4-6 miles

     4.6 miles

    Easy pace

    Sunday

    13-16 miles

     10 miles

    Recovery pace

    Total

     

     28.9

     Recovery week

    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."

      Holly, by next week you will feel fine and I will be the sore one!

       

      Monday-5 very easy/6 strides.....................................................................................................done-5.4
      Tuesday-6 mile run steady pace.................................................................................................done-6
      Wednesday-2 mi. warm up, 2x1 mi. @MP with 4.5 min. recovery between, 2 mi. cool down....done-6.4 on trails
      Thursday-easy 6..........................................................................................................................5 on trails
      Friday-easy 4 miles/6 strides.......................................................................................................3.3
      Saturday- -Race 26.2...................................................................................................................Done!
      Sunday-rest.......................................................................................................Hiked maybe 1.5 miles

      Total.................53......................................................................................................................52.3 miles

      "We are going to relentlessly chase perfection, knowing full well we will not catch it, because nothing is perfect.  But we are going to relentlessly chase it, because in the process we will catch excellence.  I am not remotely interested in just being good."  Vince Lombardi

        Welcome back, Holly.  I know Mike will be relieved.  And maybe OM will even return?

         

        Second of three big-mileage weeks for me, ending with a marathon-training race.

        Day

        Plan

        Actual

        Diff

        Stuff

        Mon

        EZ 14 14   @ 8:45

        Tues

        9 w/ int 9.1    5x600's @ ~ 6:45 pace

        Wed

         Rec 10 12 +2 @ 8;45

        Thur

         EZ 12  7 -3 @ 8:44 late start; cut short

        Fri

        EZ 5  5.2  -2.8  slow untimed recovery

        Sat

         20 race 20   Got my 14 MP miles in, the rest was ugly (8:33 overall)

        Sun

        rest    

         

        Total

        70 67.2  

        .


        MM #5615

          Woo Hoo!!!  Holly's back!!!  Oh...thanks, Tramps...but Holly's back!!!  Woo Hoo!!  Here's the plan...

           

          Day

          Plan

          Actual

          Comment

          Monday

             7 (3 Speed)

            10

           Including 3 - 1 mile repeats + Lateral Step-ups + crunches and stretches

          Tuesday

             Rest

              0

           Just some arm swings and crunches

          Wednesday

            11 (7 Tempo)

            11.2

           1:19:51 (7 @ 6:30) + push-ups + crunches and stretches

          Thursday

              6 B/Easy

              6.3

           52:24 + arm swings + crunches and stretches 

          Friday

            10 A/Easy

            10.3

           1:24:04 + push-ups + crunches and stretches

          Saturday

            10 B/Easy

              8.2

           Ran with the CC team, so the miles were split between easy and hard runs but 8.2 was the total and 1:00:44 was the total time.  Had a lot of fun....and I did some arm swings and crunches and stretches.

          Sunday

              6 A/Easy

             6

           49:12 + push-ups + crunches and stretches

          Total

            50

            52.0

           

            Day Plan Actual Comments
            Mon 5 5

            labored run...sucky

            Tue 10  6.8  another sucky run
            Wed 5  9.9  and another
            Thu 10  5.65  
            Fri 5-7  8  easy
            Sat 5  5,65  Fartleks
            Sun 14  12.6  
            Total    53.6  


            MM #7877

              Mon - 9.25 miles. SLOOOOOW. Still sore and sluggish from Saturdays Half Marathon.

              Tues - 10 miles. 1 warm-up mile, followed by 9 miles at > marathon race pace.

              Wed - 11.5 miles.

              Thur - 10 miles. 1 warm-up mile, followed by 9 miles at > marathon race pace. Noted a knot / soreness in left hamstring and groin tightness during run. Still not fully recovered from weekend Half Marathon.

              Fri - OFF! Blue Jackets Opening Day! #LetsGoJackets!

              Sat  - 22 mile long run. Now just 2 weeks till Columbus marathon. Hope I'm ready.

              Sun - 11.75 m. Slight mist and a beautiful full rainbow in sky.

               

              Total - 74.5 miles

              Philippians 4:13.

                Mon 10.2 mi (1:29)

                Tue 7.8 mi (1:04)

                Wed 10.2 mi (1:30)

                Thu 10.2 mi (1:25)

                Fri 10.2 mi (1:19)

                Sat 9.7 mi (1:26)

                Sun 15 mi (1:59)

                 

                Total: 73 miles ( 10 hrs 11 min)

                 

                feeling a bit better than last week,

                but still recovering from cold

                C-R


                  Managed 49. Finally getting healthy.


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

                  http://ncstake.blogspot.com/