Masters Running

1

40/40 Thread for Week Ending 3/10/13 (Read 25 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 a what I have for last week’s tally.

     

    Who

    Miles

    Commentary

    Tramps

    57.7

    Your sluggish is my speedy

    Orange Mat

    56.15

    How do you adjust a sacrum?

    Holly

    49.2

    Finally catching the pace bunny

    C-R

    45

    On a travel week

    Fortunate One

    41.5

    Snow shoveling is x-training

    Mike E

    Free Pass

    Cutback week

    Opie

    Free Pass

    15k PR and AG award – sweet!

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

      0 miles

    Plus   weights and core

    Tuesday

    4-6 miles

     5 miles

    Easy pace

    Wednesday

    4-6 miles

     8 miles

    Easy pace

    Thursday

    0-3 miles

     3 miles

    Lower weights and core

    Friday

    4-6 miles

     3 miles

    Plus upper weights and core

    Saturday

    10 miles

     10 miles

    Easy pace 7 at tempo

    Sunday

    20 miles

     20 miles

    Long run

    Total

     

     49 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."

    C-R


      Thanks Holly. I'm in

       

      Mon - 6.3

      Tue - 6.3

      Wed - 6

      Thu - 6

      Fri - 6.3

      Sat - 9

      Sun - 3.1

      total = 42.9

       

      thats weak but I crossed the line.


      "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/


      MM #6177

        Thanks once again Holly. Supposedly this is my last hill week. That went fast!

         

        day plan actual comments
        Monday 11 aerobic @9:45 w/hill pickups 11.02 miles (9:23 avg) too fast!
        Tuesday 7 easy @10:30 7.01 miles (10:51 avg) tired legs
        Wednesday 10 PCR (1 mile easy w/u, 8 miles @8:40, 1 mile easy c/d) 1 mile @10:02, 8 miles @8:33 avg, 1 mile @10:26 HR was a little high today, overdressed :/
        Thursday rest/swim rest  
        Friday 8 aerobic @9:20-9:40
        8.02 miles (9:29 avg)

        hills in the snow!

        Saturday 16 long @9:50-10:00 16 miles (8:46 avg)  
        Sunday 4 easy @10:30 5.01 miles (10:48 avg)  
        totals 56 miles 57.06 miles a new weekly PR!


        MM #5615

          Thanks Holly!  Rest week is over.  Time to get back at it.  I might have to switch things up a bit because of some other stuff going on, but here's what the plan is calling for...

           

          Day

          Plan

          Actual

          Comment

          Monday

             6

             6.2

           48:20 + 25:00 of weights + 18 burpees

          Tuesday

           12

           12.2

           1:33:14 + 19 burpees

          Wednesday

             0

             0

           37:00 of weights + 20 burpees

          Thursday

           12

           12.2

           1:33:14 + 21 burpees--kind of weird that I had the same exact time as the last time I ran this route.

          Friday

             0

             0

           48:00 of weights + 22 burpees

          Saturday

           10

           10.2

           1:17:44 + 23 burpees

          Sunday

           24

           24.2

           2:58:47 + 24 burpees

          Total

           64

           65.0

           

            Thanks, Holly.

            I've been busy and not able to follow/post in the dailies regularly, so this is a nice way to maintain accountability.

             

            DAY GOAL ACTUAL DIFF STUFF
            MON 7 EZ 7.1 +0.1 @ 8:38
            TUES 10 (w3x2/800) 10.6  +0.7  3x2 @<7:40
            WED 7 EZ  0 -6.3 snowed out
            THUR 12 w/9@MP 12.1  -6.2 footing was too iffy for MP miles; EZ @ 8:38
            FRI 8  8.2  -6 EZ @ 8:46
            SAT rest      done
            SUN 8K race + 5 12 -4 race 34:41 (6:59)
            total 54   50  

              Thanks, Holly.

               

              Day

              Plan

              Actual

              Commentary

              Monday

              6 miles

               6 miles

               On TM, plus weight machines

              Tuesday

               rest

               

               

              Wednesday

               5 miles

               6 miles

               including 3 M tempo run on TM

              Thursday

               5 miles

               6 miles

               on TM, plus weight machines

              Friday

               6 miles

               6 miles

               on TM

              Saturday

               6 miles

               12 miles  Chilly but fun

              Sunday

              12 miles

               4 miles

               Social run, so short

              Total

               

               40 miles

               

                Hopefully no free pass needed this week.

                 

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

                Monday...Recovery run + weights + recovery run.........................done-6.7 mi.

                Tuesday........rest................................................................................done

                Wed........8 miles easy + weights....................................................done-8

                Thurs......6 miles easy.....................................................................done-6

                Friday......9 mile workout.................................................................done-9

                Saturday......rest..............................................................................yoga

                Sunday....12 mile LR......................................................................done-12

                 

                Total.........41.7 miles......................................................................done-41.7

                "Pain only hurts" -Scott Jurek