Masters Running

12

40/40 Thread for Week Ending 3/2/08 (Read 632 times)

Tramps


    posted: 2/26/2008 at 10:05 AM
    modified: 3/2/2008 at 12:06 PM
    Thanks again, Holly. It's great to see everyone's schedule. More of the same for me. M--core T--5 tempo (7:23) + 2 warm-up/cool-down W--7.5 easy @ 8:46 Th--5.2 easy @ 8:34 Fri--7.2 easy @ 8:54 Sat--nada Sun--15.8 @ 8:34 ~ 42.7

    Be safe. Be kind.

    predawnrunner


      posted: 2/26/2008 at 3:14 PM
      modified: 3/2/2008 at 4:01 PM
      Holly - you're the best. Everyone is so focused. I'm tempted to increase my mileage too, but don't want to do ANYTHING that might cause a Boston DNS. It's always a struggle to find the right balance.
      DayPlan Actual Comments
      Monday Rest Rest-
      Tuesday10 mi 10.0 mi 10:11 pace
      Wednesday6-8 mi 7.0 miTempo-9:19 pace
      Thursday10-12 mi 11.010:25 pace
      FridayRestRest-
      Saturday4 mi4.0 mi10:04 pace
      Sunday18 mi 18.0 mi progression, 10:18 overall, last 3 at MP
      Totals:48-5250.0-

      aka Mrs. WillRunForBeer, MD, USA

      Marathoning, the triumph of desire over reason

      btb1490


        posted: 2/26/2008 at 4:00 PM
        Quote from predawnrunner on 2/26/2008 at 3:14 PM:
        Everyone is so focused. I'm tempted to increase my mileage too, but don't want to do ANYTHING that might cause a Boston DNS. It's always a struggle to find the right balance.
        PDR, put on the blinders as to what everyone else is doing, and do what's right for YOU!!! That Boston starting line, and finishing line, is calling your name!
        CNYrunner


          posted: 2/26/2008 at 4:08 PM
          At the risk of over-posting, I am going to chime in here and second what BTB is saying. PDR----you have worked SO hard for this.....and you are running strong right now. Your most important job is to get to the starting line healthy. It's also not so much the quantity of miles, but the quality once you get to a certain point. I guess I am just hoping that you and WRFB have a great time time no matter what. Mother Hen mode off..... CNY
          SLOjim


            posted: 2/26/2008 at 4:15 PM
            modified: 3/2/2008 at 12:25 PM
            Thanks Holly Smile The modified plan for this week......
            DayPlanActualCommentary
            Sunday7-8 easy7.5 easy
            Monday Rest yes
            Tuesday8 tempo8.25 tempo Hard evening racquetball workout
            Wednesday rest yes
            Thursday7-8 easy 7 easy Still feeling Wednesday workouts
            Friday13-14 long 14 long A little slower than planned but felt strong at finish
            Saturday4-5 recovery 4.5 recovery
            Total40-4241.25
            ultrachick


            Ultrachick

              posted: 2/27/2008 at 5:41 PM
              modified: 3/2/2008 at 9:38 PM
              Thanks Holly for keeping track of all this! I'm having problems this week so I'm going day by day if I run or not. It will be a miracle if I get 40 miles. Has anyone ever gotten a 'mild' case of frost bitten toes and have it take forever them to get back to normal? I think that's what may have happened about 6 weeks ago. Since then, the two last little toes on each foot have been taking turns being swollen and tender. I've been able to run with varying degrees of discomfort or none at all. I skied all day Monday and now the second to last toe on my right foot is swollen so that it hurts to put any shoe on. I saw a nurse practitioner a couple weeks ago who wasn't much help. So far this week: Mon 0m, Tues 8m, Wed 0m, Thurs 6m, Fri 8m, Sat 6m, Sun 12m Total 40m I probably could have made it through a short run today but I need to be able to get my ski boot back on by Saturday and with a half marathon in a couple weeks and Boston looming even bigger I'm soaking in some salt water instead. Kelly The toes seem to be doing better. I was able to ski all day today which was nice with the new snow we got. I'm shooting for 12m on Sunday to get 40m for the week. Got my 12 done today. Rather chilly with a north wind but the sun was nice.
              If you never go fast, you'll never go fast.
              wa5yom


                posted: 2/28/2008 at 7:26 PM
                modified: 3/2/2008 at 1:58 PM
                Week beginning February 25 Week 8 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 2, Lactate Threshold + Endurance Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 9 Short Term Goal – Beacon on the Bay 25K, OKC Weeks to short term goal - 2 E Pace - 9:26 - 11:12 (1-2 minutes slower than MP) LR pace - 8:26 - 9:12 (110%-120% of MP) MLR pace - 8:26 - 9:12 (110%-120% of MP) GA - 9:00 (Getting in the miles) MP - 7:40 (Based on current VDOT), revised 7:48 Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30 VO2Max – 6:46 (5K race pace) Monday Rest – Complete, Racquetball. Tuesday 6 Easy with 6X100m strides – Complete, 6 GA miles Wednesday 12 Tempo miles (7 @ Tempo) – Complete, skipped the Tempo, trying to get rid of these shin splints (on the right shin only) Thursday Rest - Complete Friday Rest 12 MLR – Complete, 12 easy at 9:07 pace. Saturday 5 Recovery – Complete, 5 easy at 9:08 pace Sunday 20 LR – Complete, 20 at 8:44 pace. Weekly Mileage Plan – 55 miles. Weekly Mileage Actual – 55 miles. This week’s goal – Train injury free, so I need to pay special attention to my right shin which probably means I will have to back off on my Tempo run or eliminate it all together. Keep the ice coming. Weekly Summary – Well, I managed to hold back this week, I am really tired of all this 9 minute pace training. I held back for a quality 20 mile LR at an average pace of 8:44. The right shin is showing slight signs of improvement.
                PJH


                  posted: 2/29/2008 at 6:21 AM
                  modified: 3/3/2008 at 3:42 AM
                  Actuals for the week ...
                  DayPlanActualCommentary
                  Monday8.08.2Easy pace "double"
                  Tuesday8.06.33 mi @ MP 8:28
                  Wednesday9-1010.0EZ pace
                  Thursday9.06.3Legs a little sore, but okay
                  Friday00Rest day
                  Saturday3.04.3EZ pace before HM
                  Sunday13.113.6Chilli HM - good race 1:53:21
                  Total55.048.7
                  Thanks for managing the thread, Holly! PJ
                  Peter NC


                  Hill Runner

                    posted: 2/29/2008 at 9:03 PM
                    modified: 3/1/2008 at 8:44 PM
                    Thanks Holly, Sun 20.02 Mon Tue 10.05 Wed Thur 10 Fri Sat 10.14 Total for the week = 50.2 miles

                    Upcoming Races:

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

                    JimHowe


                      posted: 3/2/2008 at 7:22 PM
                      Great job, Holly Mon: 6 miles at 8:08 pace Tue: 8 miles at 8:15 overall, including 2 at 6:46 on dirt track Wed: 8 miles on grass loop at 8:30 Thu: 7 miles on grass loop at 8:25 Fri: 12 miles on grass loop at 8:26 Sat: 4 miles on track at 8:40 Sun: 11 miles in Golden Gate Park, including 10k in 39:38. First 5k up and away from ocean, then turn around and come back down. Splits were 6:40, 6:45, 6:24, 6:21, 6:05, 6:05, and 1:18 for last .2. Total – 56 miles
                      Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
                      12
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