RunningAHEAD - Topic: 40/40 Thread for Week Ending 1/4/09

Holly S.

Marathon Maniac #957

posted: 12/29/2008 at 10:50 AM
modified: 1/4/2009 at 2:30 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, friends. Sorry there's no commentary this week, but I'm just short on time. Still, there was some good running (and cycling, and x-training shoveling) going on last week - nice job!

Who	Miles	Commentary
Dopple Bock	120 ??
Hermosaboy	60.4
Holly	56.7
Perch	56.3
Evanflein	55.4
WillRunForBeer	51.5
JDMom3	50
PeterNC	47
Slo_Hand	44.45
Mainerunnah	43.9
Breger	43.8
Pfriese	43.6
Slowgino	43.5
TomD	42.70
Tagrunner	35.5
Franc59	Free Pass

Here’s my plan for the week. With the holiday and the accompanying overeating possibilities (sometimes just from being home too much), I’ll be trying to run a few extra miles again.

Day	Plan	Actual	Commentary
Monday	3-4	4.2 miles	Plus weights and abs
Tuesday	7-9	12 miles	Intervals on TM
Wednesday	6-7	6 miles	Easy pace on TM
Thursday	7-10	0 miles	New Years Day!
Friday	0	7.15 miles	Slow, with painful toe
Saturday	7-9	15 miles	Very slow, with painful toe
Sunday	14+	4 miles	Recovery pace
Total	?	47.4 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."

jdmom3

posted: 12/29/2008 at 11:50 AM
modified: 1/4/2009 at 2:18 PM

Thanks again Holly! This week looks to be pretty much like the last, though it may take some work to get all these runs in around work and kid schedules. Monday - Off Tuesday - 10 medium long (1:17:00) Wednesday - 5 TM (40:40)/weights Thursday - 8 GA (1:01:45) Friday - 6 w/some speed (Treadmill run with three half miles at 6:45ish pace) Saturday - 5 easy (39:38) Sunday - 16 long (2:06:10) 50 total.

Once a runner . . .

Slo

posted: 12/29/2008 at 11:51 AM
modified: 1/5/2009 at 9:44 AM

Thanks for the Table Holly Now we'll see if it works !

Day	Plan	Actual	Commentary
Monday	5	5.2	Tempo
Tuesday	6 - 7	6.65	EASY
Wednesday	7	8.12	Easy
Thursday	6	6	Easy
Friday	6 - 7	6.1	Tempo…..1/2 Mary pace
Saturday	4	4.35	Recovery
Sunday	12 +	10.65	Long
Total	47

Awesome.....much better !

evanflein

posted: 12/29/2008 at 2:42 PM
modified: 1/4/2009 at 8:45 PM

Thanks, Holly. This should be a full taper week, but I'm off work all week so have time to run. We're also in the midst of a hard cold snap, so will probably be taking the kids to the gym/pool a few times.

Day	Plan	Actual	Comment
Monday	5 miles	5 miles	Easy Pace
Tuesday	8 miles	9.55 miles	4.3 outside with hills at -23, 5.25 inside on TM
Wednesday	8 miles	7.11 miles	MP run on the TM, with last 1.11 mile at 8 m/m
Thursday	5 miles	0 miles	switching rest day with Friday
Friday	Rest or EZ	5.3 miles	8:29 avg pace
Saturday	6 miles	7.05 miles	8:31 avg pace
Sunday	8 miles	10.3 miles	Half outside, half in on the TM, 8:50 overall avg
Total	40 miles	44.3 miles

tagrunner

Tag

posted: 12/30/2008 at 7:58 AM
modified: 1/4/2009 at 5:32 PM

Day	Plan	Actual	Comment
Monday	Rest	?	Recover
Tuesday	Rest	Rest	Rest
Wednesday	50K	50K	50K Trail Run
Thursday	Rest	?	Recover
Friday	5 Miles	0 miles
Saturday	8 miles	8 miles
Sunday	15 miles	3 miles	Trails
Total	54 miles	42 miles

Resting Monday and Tuesday to help bruised ribs heal, then running a 50K trail run with the track club on Wednesday. May not run as fast as planned over the weekend depending on how I feel. Did run the 50K trail run in under 6 hours with steady 20 mph winds and gusts to 30mph. It was a tough day to run but running with a group of friends helped as talking kept our minds off the conditions. Smile

Ribs felt fine. Body was just too tired Sunday to go 15, so I listened to it and only ran 3.

Tag FB

pfriese

posted: 12/30/2008 at 6:49 PM
modified: 1/2/2009 at 8:34 PM

Thanks Holly,

Day	Plan	Actual	Comment
Monday	8 miles running	7.75 miles running - done	9:03/mile avg pace
Tuesday	5 miles bicycling 8 miles running	4.9 miles bicycling - done 7.75 miles running - done	puts me over 1000 miles YTD on the bike 9:37/mile avg pace
Wednesday	8 miles running	7.6 miles running - done	9:33/mile avg pace
Thursday	8 miles running	1.7 miles running (warm-up) 5K race	10:22/mile avg pace 7:27/mile avg pace
Friday	14 miles running	15.5 miles running - Done	10:01/mile avg pace
Saturday	rest day	?	?
Sunday	rest day	?	?
Total	45 miles running 5 miles bicycling	43.4 miles running - Done 4.9 miles bicycling - Done

Paul

Paul's blog

Peter NC

Hill Runner

posted: 12/31/2008 at 8:33 AM
modified: 1/2/2009 at 9:11 AM

Thanks Holly Sun Mon 10.08 Tue Wed 10.17 Thur 10.24 Fri 10.21 Sat 40.7 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

WillRunForBeer

posted: 1/1/2009 at 1:23 PM

No idea what the plan is this week. I had a planned rest day on Tuesday, which took a lot out of me, so the plan to run the Tuesday run on Wednesday didn't follow the plan. Whatever. Also we'll be traveling this weekend so I won't get in a long run. That's ok, I get to see my DS in Austin, who I haven't seen in over a year.

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

perchcreek

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

posted: 1/1/2009 at 1:37 PM
modified: 1/4/2009 at 3:32 PM

Happy New Year Holly! Plan this week is to run easy before a 5K race on Thursday then pile on mileage.

Day	Plan	Actual	Commentary
Monday	4 mi recovery	4 mi	at 9:10, AHR 147 with strides
Tuesday	6 mi GA	6 mi	at 8:00 incl one 7:10 mile
Wednesday	6 mi recovery	6 mi	at 9:44, AHR 138
Thursday	6 mi incl 5K race	5.4 mi	5K in 22:14, course PR, 2nd M50-59!
Friday	14 mi m-LR	17 mi	hilly 8:57 pace
Saturday	6 mi EZ	4 mi	recovery 10:04 pace
Sunday	18 mi LR	17.6 mi	GA on hills at 8:25 pace
Total	60 ish	60 miles	two long runs and a 5K race this week!

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

mainerunnah

posted: 1/2/2009 at 9:31 AM
modified: 1/4/2009 at 11:24 AM

Thanks Holly, sorry I missed posting last week although I did get in 43.9 miles. This week: Monday - 5.02 miles - 42:13 - (8:24) - Avg HR 126 Max HR 138 - Cloudy & 38 degrees Tuesday - 5.5 miles - 40:16 - (7:20) - Avg HR 129 Max HR 169 1 mile warm up - 3 x 1 mile w/ 1/4 mile recovery jog - 1 mile cool down 8:30 - 6:16 - 2:15 - 6:14 - 2:15 - 6:08 - 8:34 Wednesday - 5 miles in 39:41 (7:57) in light snow and 19 degrees Thursday - 3 mile warm up - 23:15 - (7:45) - Resolution Fun Run - 6.25 miles - 45:34 - (7:17) - Avg HR 152 Max HR 161, Sunny, 10 degrees and extremely windy! Total 9.25 miles Friday – 5.02 miles progressive - 38:20 - (7:39) - Cloudy & 29 degrees - 8:18 - 8:02 - 7:45 - 7:30 - 6:45 Saturday – 8.25 miles - 1:07:25 - 8:10 - Avg HR 133 Max HR 153 cloudy & 29 degrees Sunday – 14.02 miles - 1:58:37 - 8:27 - Avg HR 129 Max HR 139 - Sunny, 14 degrees & NO WIND!! 9:08 - 8:32 - 8:19 - 8:22 - 8:07 - 8:13 - 8:13 - 8-11 - 8:33 - 8:43 - 8:38 - 8:52 - 8:22 - 7:52 - :03 Total – 52.06 This is the first 50+ week planned as I begin to ramp up for Boston.

DoppleBock

posted: 1/2/2009 at 11:04 AM

I am taking a little mental vacation - Good running to all - Happy New Year!

Long dead ... But my stench lingers !

Holly S.

Marathon Maniac #957

posted: 1/2/2009 at 11:51 AM

Mainerunnah - gotcha. Dopple Bock - enjoy your break, and hope all is well.

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."

HermosaBoy

posted: 1/4/2009 at 1:47 PM

Two weeks until Houston -- Taper Madness has begun!!!

Day	Actual	Commentary
Sun – AM	16.0 in 1:56:47	A very good run -- especially considering the skating rink conditions.
Mon – AM	REST
Mon – PM	6.0 in 41:39	Running in circles (9 laps to the mile) at the field house to avoid the ice in the dark. Was taking it easy until the cardio fit class tried to take over the whole track -- then the pace dropped about 5 to 6 seconds per lap -- get out of the way!!!
Tues – AM	3.2 in 24:52	Lousy fricking footing! It's pretty bad when the dog is slipping!
Tues – PM	11.22	Includes 2 by 3.04 miles @ around 17:05ish…
Wed – AM	REST
Wed – PM	8.25 in 1:03:40	Last run of 2008 – not a bad year.
Thu – AM	REST	Ice Jump
Thu – PM	7.3 in 52:48	I could do without the fricking wind!!! That and the footing made this a lot harder than it should have been.
Fri – AM	5 in 37:26	I am really tired of the skating rinks that are supposed to be roads!!!
Fri – PM	4.0 in 29:54	Nice run with CamScam – then I went and got a massage!
Sat – AM	9.31 in 1:03:37	Includes 3 mile speedwork with CamScam right into 2 miles @ 6:03 for planned pace for the last 10k in Houston.
Total	70.3	Good quality even with the lousy footing!

And you can quote me as saying I was mis-quoted. Groucho Marx

Rob

Diverdoc

posted: 1/5/2009 at 9:29 AM

Ran 40 miles this past week, I haven't done that since last June, before getting injured. Monday = 4 miles Tuesday= 4 miles Wed = 8 miles Thurs = day off...cold -9 degrees wind chill Friday = 7 miles Sat = 4 miles Sunday = 13 miles Total = 40 miles!!! woot! This week will be something like this Moday 2 miles recovery pace Core training Tues 4 miles Wed 7.5 miles Thurs 4 miles Core training Friday 7.5 miles Sat 4 miles recovery Sunday 14 Planned 43 Miles I'm base building right now so I'm not too concerned with pace, but more with effort. My recovery runs have little to no effort and are designed to just get blood moving and reduce sorness. I'm not ready for speed work so my pace is a comfortable floating run. Hope to be back next week!

TomD

posted: 1/6/2009 at 7:59 AM

Total Miles -- 40.00 TomD

Masters Running

40/40 Thread for Week Ending 1/4/09 (Read 493 times)