Masters Running

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40/40 Thread for Week Ending 4/21/13 (Read 21 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.  Sorry so late!

     

    Who

    Miles

    Commentary

    Fortunate One

    46

    Solid week

    Holly

    42.4

    Meh

    Mike E

    41.6

    Excellent Yassos!

    Opie

    40.6

    Tough training week

    C-R

    ??

     

    Tramps

    Free Pass

    Taper Time

    Orange Mat

    Free Pass

    Still sick&hellipWink:

     

    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

     6.2 miles

    With fartleks

    Wednesday

    4-6 miles

     4.5 miles

    Intervals or tempo easy pace

    Thursday

    4-6 miles

     8 miles

    Easy pace with fartleks

    Friday

    0-3 miles

     0 miles

    Weights and core

    Saturday

    4-6 miles

     5 miles

    5K run, possibly

    Sunday

    8-12 miles

     14 miles

    Long run

    Total

     

     37.7 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!  I'll need a pass, this week.  Here's what the plan calls for, but I'm switching it up again...

       

      Day

      Plan

      Actual

      Comment

      Monday

         4

         8.2

       1:04:29 + pushups + planks and stretches

      Tuesday

         8

         4.2

       32:36 + 17 minutes of light weights + back extensions + planks and stretches

      Wednesday

         0

         6.2

       45:02 + pushups + planks and stretches

      Thursday

         6

         0

       No run...just back extensions...and a whole lot of shoveling

      Friday

         0

         5.1

       38:59 + pushups + planks and stretches

      Saturday

         5

       12.0

       1:32:00 + back extensions + planks and stretches

      Sunday

       12

         0

       Just some push-ups, today.

      Total

       35

        35.7

       


      MM #6177

        Back at it again, finally. Last week had about 25 miles, considering I was still sick, so I guess that's not all that bad.

         

        day plan actual comments
        Monday 5 out & back @8:20-8:25, plus 1 w/u & 1 c/d (7 miles total) 7 miles 8:10 avg for tempo miles
        Tuesday 5 easy @10:30+ 5.33 miles 10:42 avg
        Wednesday 12-15x 100m/100m (sprint/float) (8 miles total) 8.17 miles 14x 100m/100m, avg :24.9
        Thursday rest rest  
        Friday 11 tempo @8:45-8:55 10.5 miles 8:46 avg (approx, since Garmin died at mile 7.25)
        Saturday 12 long easy @9:50-10:15+

        13 miles

        9:51 avg
        Sunday 5 easy 6.03 miles 10:57 avg
        totals ~48 miles 49.92 miles bring on the taper!

          Time for a cut-back because I'm racing so a free pass, please.

           

           

          Monday

          5 miles easy  

          5

          Plus weights

          Tuesday

          Short intervals workout 

          7   

          Warm up, 12 x 200m with equal recoveries, cool down

          Wednesday

          5 miles easy

           5

          Plus weights

          Thursday

          Rest

           0

          Yoga

          Friday

          3 miles with 6 strides

           4.2 

          Plus yoga

          Saturday

          5k race

           5.5

           Huge race for me!

          Sunday

          8 recovery miles

           8

           Faster/stronger than I expected, esp. in the crazy wind

          Total

           34?  34.7  

          "Pain only hurts" -Scott Jurek

            Thanks, Holly.

            Odd way to get there, but I will make it this week.  Tentative plan below, but I'll play it by ear.

             

            DAY GOAL ACTUAL DIFF STUFF
            MON 26.2 26.2   stomach/retching issues = bad race.  3:45.  I'm almost tempted to jump into another race before it gets too warm.  Almost.
            TUES       travel day
            WED 3 EZ 3.1   @8:36; amazing how fresh you feel when you don't push in a race Roll eyes
            THUR 5 EZ 5.3   @ 8:21  Nice, sproinky run
            FRI 5 EZ 5.4   @ 8:27; warm but breezy
            SAT 5-10  7.1   @ 8:32; nice cool air today
            SUN rest      
            total 45 ? 47.1    

              Well, I wasn't going to post since I wasn't anticipating 40 this week, but I did get close.  No running M or T because I was experiencing light-headedness and balance issues.  19 during the week, 13 Saturday and 7 today totals 39.  Good enough for government work, Holly?

              C-R


                IN!

                 

                Almost forgot.

                 

                Mon - 2.6

                Tue - 3.1

                Wed - 8.8

                Thu - 2

                Friday - 4

                Sat - 15.2 (including a fail of a HM)

                Sun - 8

                Total - 43.8

                 

                Not bad for a heavy travel week.


                "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/