Masters Running

1

40/40 Thread for Week Ending 2/24/13 (Read 20 times)


Marathon Maniac #957

    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

    63.6

    Sweet progression run!

    Orange Mat

    55

    PR week!

    Mike E

    54

    Got ‘er done

    C-R

    53.7

    Hammer test!

    Wannaberunner

    52.14

    Love that your easy pace is 8:23 – you are fast!

    Holly

    42.5

    Hitting the weights a little harder

    Johnlvs2run

    42

    Every day, nicely done

    Fortunate One

    39

    Don’t worry, spring is almost here…

    Opie

    Free Pass

    Every time I run in grass, I worry about twisting my ankle on the duvets.  Maybe we just have too many gophers around here…

     

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

      2 miles

    Plus weights and core

    Tuesday

    4-6 miles

     4.4 miles

    Easy pace

    Wednesday

    4-6 miles

     6 miles

    Tempo or intervals on the TM

    Thursday

    0-3 miles

     2 miles

    Weights and core

    Friday

    4-8 miles

     10 miles

    Easy pace

    Saturday

    13-15 miles

     6.1 miles

    Long run

    Sunday

    5-7 miles

     13 miles

    Easy pace, plus weights and core Long run

    Total

     

     43.5 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."


    MM #6177

      Thanks Holly. Starting the hill phase of my training this week. My coach says it's going to get a bit interesting and complicated now. I'm assuming that means hard too... Hoping to be able to resume planking again too.

       

      day plan actual comments
      Monday 9 hills @9:35-9:45 9.47 miles (9:32 avg) includes 3x hill springing up, jog recovery, fast stride down
      Tuesday 7.5 aerobic @10:00 7.55 miles (10:00 avg)  
      Wednesday 8 tempo (7@8:55) 8.35 miles (8:54 avg overall, 8:39 avg for tempo); massage PCR intentionally has a short w/u and c/d
      Thursday rest/swim rest pool is closed this week, figures....
      Friday 8-10 hill circuit (2 w/u, 4x hill set, 2-3 c/d) 9.75 miles (9:38 avg) hill set = spring up hill, jog recovery, stride down hill, then 3x ~150m strides
      Saturday 16 long @9:50 16.03 miles (10:01 avg)  
      Sunday 5-6 easy @10:30 5.21 miles (10:41 avg) included pacing a friend at a 5k @11:00
      totals 52-54 miles 56.37 miles yet another weekly PR!

        I'm back with the higher mileage this week.  Thanks!

         

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

        Monday...Weights + long interval workout................................................done-6.8

        Tuesday...5 miles easy................................................................................done-5.2

        Wednesday...Weights + 8 miles easy..............................................Weights done

        Thursday...Short interval workout........................................yesterday's planned 8

        Friday.......Yoga.......................................................done + yesterday's planned 5.9

        Saturday...12 miles.....................................................................................done-12.5

        Sunday.....Rest........................................................................................................4.3

         

        Total.........about 40..............................................................................................42.6

        "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

          My plan:

           

          Day

          Plan

          Actual

          Commentary

          Monday

          6 miles

           6 miles

           On TM, plus weight machines

          Tuesday

           rest

           

           

          Wednesday

           5 miles

           6 miles

           including 3.5 M tempo run on TM, plus weight machines

          Thursday

           5 miles

           6 miles

           recovery pace

          Friday

           6 miles

           6 miles

           plus shoveling snow

          Saturday

           6 miles

           6 miles  9-min. miling

          Sunday

          12 miles

           13 miles

           including February's shirtless mile (temp 25F)

          Total

           

           43 miles

           


          MM #5615

            Thanks Holly!  Here's the plan...

             

            Day

            Plan

            Actual

            Comment

            Monday

               6

               6.2

             On the treadmill in 48:53 + 43 minutes of weights + 4 minutes of planks

            Tuesday

             12

             12.2

             1:34:54 on the treadmill + 4 minutes of planks.  I'm getting real tired of that treadmill.

            Wednesday

               0

               0

             41 minutes of weights + 4 minutes of planks

            Thursday

             12

             12.2

             1:30:01 + 4 minutes of planks + 3 more minutes of planks + 30 crunches

            Friday

               0

               0

             50 minutes of weights + 3 minutes of planks + 30 crunches

            Saturday

             10

             10.2

             1:19:00--ran with Ryan for 6 miles + 3 minutes of planks and other core work

            Sunday

             24

             24.2

             2:58:46--best long run ever.  + 3:00 of planks and other core work

            Total

             64

             65.0

             

              Thanks again, Holly.

              A trail race this weekend will mean mixing things up a bit.

              DAY GOAL ACTUAL DIFF STUFF
              MON 10 w/intervals 10.6 +0.6 6x1mile @ ~7:40 w/400 intervals
              TUES 7 EZ  7   @ 8:35 in cold rain.  Yuck.
              WED 12 w/8@MP (?)  9.1  -2.3 Ran out of time, cut short @ 7:56
              THUR 7 EZ  7.1 -2.2  
              FRI 9 EZ 5.4  -7.6 Another shorty due to time  Sad
              SAT rest      
              SUN 13.1 trail race  15.1 -5.6  @ 7:39 (1:40:08)
              total 58.1 52.5    
              C-R


                Forgot I am in again. Low week though. Travel hits.

                 

                Mon - 3.1

                Tue  - 6.5

                Wed - 3.1

                Thu  - 7

                Fri - 6.25

                Sat - 6.3

                Sun - 14.1

                Total - 46.3

                 

                not top shabby for some travel.


                "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/