RunningAHEAD - Topic: 40/40 Thread for Week Ending 2/22/09

Holly S.

Marathon Maniac #957

posted: 2/16/2009 at 9:34 AM
modified: 2/22/2009 at 4:00 PM

For those of you who are new, this is the 40/40 thread, for people who are over 40 years old who run or aspire to run 40 miles/week. We give Free Passes to those who come really close or try really hard... Here’s last week’s tally so far. I know a couple people haven't totalled out their runs yet, so I'll add you in, just let me know.

Who	Miles	Commentary
Road Shuffler	81	Looks like 12 miles is the bread-and-butter run here
Rasmussenmp	60.1	Birch Bay Marathon coming up this weekend
Dopple Bock	60	And 40,000 calories in alcohol – ouch!
Mainerunnah	58	You’re running well. When is your next big race?
Perch	52	Cutback week
Barefoot Rick	51.03	Some spring-like days in there
WillRunForBeer	50.9	Cutback week, but quality
Slo_Hand	50.4	Doubles, fartlek, swimming, a nice mix-up
JDMom3	50	Cutback week
Evanflein	49.2	Maybe not such a cutback week. You sure keep a good pace on the snow
BCMorant	48	Intervals the day before the LR – sounds tough
MrPHinNJ	45.4	More of the same, but you have a good routine going there
Breger	44.1	Heck-of-a LR to finish the week
PeterNC	42.6	Like you, these cutback weeks people are posting are my step-up weeks
Holly	42.5	Great to see CNYrunner again!
Hermosaboy	40.4	3500 miles? Wow! Is that what you hit last year?
Pfriese	38.7	7.75 – must be a favorite loop
Diverdoc	??
TomD	Free Pass	Out with some knee pain

Here’s my plan for the week. I’ve been feeling a little run down, possibly because of the cold I had last week. I’m hoping this week is more energetic.

Day	Plan	Actual	Commentary
Monday	0	0	Rest Day
Tuesday	7-9	8 miles	Intervals on the TM
Wednesday	6-7	6 miles	Easy pace on TM
Thursday	7-10	7 miles	Intervals on TM again
Friday	0-2	3.25 miles	Plus weights and abs
Saturday	6-8	20 miles	Easy pace
Sunday	20	8 miles	Easy pace on TM
Total	?	52.25 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."

Slo

posted: 2/16/2009 at 10:30 AM
modified: 2/23/2009 at 5:49 AM

I'll be lucky to see what I even have planned this week. Plus no time to schedule a long run.

Day	Plan	Actual	Commentary
Monday	4	3.8	easy….w/Swim
Tuesday	7	6.53	2 easy 6 x 800 @ 5k 2 easy (5 easy, 1 hard, 1/2 CD Actual)
Wednesday	4	5	easy…..w/Swim
Thursday	8	5	all easy
Friday	3	5.16	easy...w/Swim
Saturday	3	3.66	easy
Sunday	6	7.16	Skipped Race.....Family Time
Total	35	36.3

WillRunForBeer

posted: 2/16/2009 at 10:57 AM
modified: 2/22/2009 at 5:28 PM

As always, thank you for keeping this going, Holly! Hope you feel better soon -- "run down" and all those miles don't sound like a good mix.

Day	Plan	Actual	Remarks
Monday	0-3	3.1	29:30(9:25/mi) recovery
Tueday	6	6.0	55:20(9:09/mi) recovery
Wednesday	12	12.1	7mi tempo @7:26/mi tot 1:36:03(7:57/mi)
Thursday	0-3	3.1	29:35(9:25/mi) recovery
Friday	12	12.1	1:46:24(8:48/mi)
Saturday	5	5.1	46:30(9:07/mi) recovery
Sunday	20	20.2	miles@pace(HR) 5@9:17(142), 10@8:48(145), 5@8:10(157)
Total	55+	61.8	PR - first week over 60

Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com

jdmom3

posted: 2/16/2009 at 11:03 AM
modified: 2/23/2009 at 11:09 AM

Thanks again Holly. I am hoping to go back to 60 this week after a cutback week last week. Monday: 8 miles GA (1:02:16) Tuesday: 8 miles w/fartlek (58:32) Wednesday: 4 miles (32:45) / pilates Thursday: 12 miles med. long (1:33:24) Friday: 6 miles (49:45)/ weights Saturday: 16 long (2:04:40) Sunday: 6 recovery (49;45) Total: 60

Once a runner . . .

Road Shuffler

posted: 2/16/2009 at 11:20 AM
modified: 2/22/2009 at 6:46 PM

My plan is to repeat last week schedule with the possible one exception being Sunday. I am not sure to do another double or a long. Monday - 6 miles easy .... 6 miles Tuesday - 12 miles easy ...12 miles Wednesday - 12 miles easy ... 12 miles Thursday - 9/7 @ tempo ... 7 miles (9 miles total with additional 1 m warm & 1 m cool) Friday - 12 miles easy .... 12 miles Saturday - 12 miles easy .... 12 miles Sunday - 20 miles long?.... 20 miles Total - 81 miles .... Actual -81 miles

evanflein

posted: 2/16/2009 at 12:24 PM
modified: 2/23/2009 at 12:05 PM

Hey Road Shuffler! How's your weather been? I see we're pretty close on that "more miles than degrees" thread. Problem I had earlier was it was soooo cold I retreated to the Treadmill!

Day	Plan	Actual	Comment
Monday	XT / EZ	0 miles	Turns out Monday was a rest day, who knew?
Tuesday	5 miles	7.11 miles	Progressive run on the TM, 8:27 avg pace
Wednesday	10 miles	10 miles	including 4 x .75 mile repeats @ 7:42 pace
Thursday	5 miles	5 miles	Easy Pace
Friday	Rest or EZ	3.3 miles	Chose EZ
Saturday	10 miles	10.5 miles	8:15 avg pace, some tempo miles
Sunday	19 miles	19 miles	Hard long run with hills at the end, 8:49 avg pace
Total	49-54 miles	54.9 miles

MrFinn

Prince of Fatness

posted: 2/16/2009 at 2:45 PM
modified: 2/22/2009 at 12:44 PM

Thanks Holly. Hope you are feeling better.

Day	Miles	Comment
Mon	3.97	Easy run then yoga
Tue	6.05	Easy
Wed	7.72	3 miles @ tempo pace
Thu	6.06	Easy
Fri	0	Yoga
Sat	13.11	Easy
Sun	6.85	Trails

Total; 43.8

Not at it at all.

rasmussenmp

usandtoto-2@msn.com

posted: 2/16/2009 at 10:04 PM
modified: 2/22/2009 at 11:29 PM

Thanks Holly 11 Weeks till Eugene Marathon Mon 8 miles - 8.0 miles (8:37 pace) Ave HR 129, MAx HR 141, nice and easy recovery run. Tues: 10 miles including 4m @ tempo- 11 miles (7:46 pace) Ave HR 139, Max HR 158 including 4.5 miles (7:03 pace) Wed: 12 miles - 12 miles (8:00 pace) Ave HR 129, Max HR 145 Thurs: 7 miles - 7 miles (8:37 pace) Ave HR 125, Max HR 139 Fri: 6 miles - 5 miles (8:32 pace) no HR monitor Sat: 5 miles - 6 miles (8:19 pace) no HR monitor Sun: 26.2 miles (Birch Bay Marathon) 28.2 miles (finish time: 3:25:35) Ave HR 159, Max HR 170, includes 1m warmup and 1m cooldown. 41 Annual Birch Bay Marathon (over the years finishers number 3-145). Final results haven't been posted yet, but I 'm told I set a new course record for 51 yr olds. Total: 77.2 miles 30 miles biking

Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

DoppleBock

posted: 2/17/2009 at 4:34 PM
modified: 2/22/2009 at 3:14 PM

Last week was a bit of a training disaster - I think I had more drinks than miles (Seriously) - 60 miles + @ 40,000 calories for the week. Scale said +18 on Monday (Weigh in day) ... That is mostly just the poison accumulated in my body - I would assume I will shake out at + 4-5 pounds by Thursday AM. This week will be better - 100+ will be the goal M 0/7/21 (7 outside) T 0/4/7 (7 outside) W 0/5/7 TH 6/5/21 F 5/0/0 Boss man stole my lunch run - Then I decided to drink Vodka instead after work SA 54 New TM PR - Great 24 hour ultra training run 7:12:48 - Long time to be on TM SU 21 part #2 of ultra training back-to-back longish runs Total = 163 - Not a weekly record - but close

Long dead ... But my stench lingers !

Peter NC

Hill Runner

posted: 2/17/2009 at 8:54 PM
modified: 2/21/2009 at 11:37 AM

Thanks Holly! Sun 20.06 Mon-- Tue 10.21 Wed Thur 10.43 Fri Sat 8.02 48.72 miles for the week

Upcoming Races:

Boston Marathon, Boston,MA 04/15/13
Grandfather Mountain Marathon,Boone NC 07/14/13
Thunder Road Marathon, Charlotte NC 11/13

pfriese

posted: 2/17/2009 at 9:33 PM
modified: 2/19/2009 at 8:00 PM

Thanks Holly, Yup, I get off work earlier than DW, so I have a nice, evening 7.75 mile run to her office and then ride home with her. Sometimes the wind is in my face the whole way and sometimes it pushes me the whole way there. I'll be going on the DL for a few weeks. Hopefully, I can get back into the 40's by mid-March.

Day	Miles	Comment
Monday	rest day - done	actually car to the shop day
Tuesday	7.75 miles running - done	9:36/mile avg pace
Wednesday	rest day - done
Thursday	rest day - done
Friday	outpatient surgery (nothing serious)
Saturday	nothing
Sunday	nothing

Total	7.75 miles running

Paul

Paul's blog

Holly S.

Marathon Maniac #957

posted: 2/18/2009 at 2:42 PM

Quote from DoppleBock on 2/17/2009 at 4:34 PM:

Scale said +18 on Monday (Weigh in day) ...

In one week? Yikes! I weigh in on Thursdays, much more pleasant. By then I've usually lost the weekend damage...

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."

DoppleBock

posted: 2/18/2009 at 4:13 PM

Quote from Holly S. on 2/18/2009 at 2:42 PM:

In one week? Yikes! I weigh in on Thursdays, much more pleasant. By then I've usually lost the weekend damage...

My feet were so fat on FR, I could not wear my normal running shoes ... that must be where the booze gets stored Big grin

Long dead ... But my stench lingers !

mainerunnah

posted: 2/21/2009 at 9:39 AM
modified: 2/24/2009 at 9:51 AM

Thanks for keeping this going Holly, I know I'm really late in getting this posted...better late than never I guess. I have just been right out straight and haven't had any free time for posting, or reading the posts etc. Monday - 5 Miles - 43:25 - 8:41 Tuesday - 5.02 miles - 41:53 - 8:20 - Sunny & 33 ° Progressive - 9:03 - 8:37 - 8:14 - 8:05 - 7:41 - :11 Wednesday - 7.01 miles - 52:39 - 7:31 8:14 - 7:52 - 7:41 - 7:29 - 7:07 - 6:35 - 7:32 - :09 Thursday - 11.02 miles - 1:27:36 - 7:57 (Wave Run) 8:43 - 8:44 - 7:33 - 8:5 - 7:29 - 8:16 - 6:52 - 8:16 - 6:29 - 8:15 - 8:34 - :09 Friday - 5.01 miles - 42:32 - 8:29 8:29 - 8:29 - 8:29 - 8:29 - 8:29 - :07 Saturday - 8.82 miles - 1:13:18 - 8:18 - Avg HR 134 / Max HR 150 Partly Cloudy & 20 ° 8:49 - 8:26 - 8:12 - 8:12 - 8:15 - 8:33 - 8:06 - 8:11 - 6:31 Sunday - 12 miles - 1:41:01 - 8:26 - Avg HR 129 Max HR 142 - Sunny & 20 ° Total so far - 53.88 miles

perchcreek

i'm lovin' it... MM#1949

posted: 2/21/2009 at 7:09 PM
modified: 2/23/2009 at 9:16 AM

Late tally.. I kind of played it by ear with some taper and nursing a groin pain.. how the heck do ya pull a groin muscle? The taper took care of the goin muscle soreness so all is well. Mon - 4 mi recover (4 mi at 9:53) Tue - 9 mi with 4 at 7:20's ( 9.2 mi with 4 at 7:20) Wed - 10 mi m-LR (10.4 mi at 8:40 pace) Thu - 5 mi recovery-taper (5 mi at 9:38 pace) Fri - 4 mi recovery-taper (4 mi at 8:42 incl 1 mile at 7:30) Sat - 15 mi incl 20K race (14.2 mi including 20K in 1:32:26, PR by 1:50, Age Grade 72.2%!!) Sun - 10-17 depending.. (15 miles of Hills at 9:14 pace capping off 29 mile weekend withrace!) Total: 57 planned Actual: 61.8 miles incl best race ever.. new Age Grade rank 72.2% (up from 70.1)

Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova

Masters Running

40/40 Thread for Week Ending 2/22/09 (Read 634 times)