Masters Running

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40/40 Thread for Week Ending 8/4/13 (Read 22 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 up.

     

    Who

    Miles

    Commentary

    Alexander

    66

    Some great trail running

    IBleedUnionBlue

    57.75

    Highest mileage since 2008

    Tramps

    55.7

    Starting on Pfitz

    Opie

    43.3

    Mixing it up nicely

    Holly

    42.45

    First wave run in a while

    C-R

    42.3

    Playing it by ear

    Fortunate One

    38

    Close enough

    Mike E

    Free Pass

    Recovery continues

    Happyfeet

    ??

    Nice to see you again!

     

     

     

     

    Here’s my tentative plan for the week, for now.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0 miles

      0 miles

    Weights   and core

    Tuesday

    4-6 miles

     6.75 miles

    Intervals

    Wednesday

    4-6 miles

     6.7 miles

    Easy pace

    Thursday

    4-6 miles

     6.8 miles

    Tempo or MP (4 miles at 8:54, 8:46, 8:37, 8:24)

    Friday

    0-3 miles

     0 miles

    Weights and core

    Saturday

    4-6 miles

     5.5 miles

    Easy pace

    Sunday

    20 miles

     20.65 miles

    Long run

    Total

     

     45.75 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."

      Thanks, Holly.

      More Pfitz for me.

       

      Day

      Plan

      Actual

      Diff

      Stuff

      Mon

      11 EZ 11   tired legs @ 9:14

      Tues

      13 EZ 13.1 +0.1   @ 9:07

      Wed

      5 EZ 5    humid and untimed

      Thur

      9/w 4 tempo  9.1  +0.2 w/4@7:23 swampy

      Fri

      5 EZ 5.1  +0.3 @ 8:53

      Sat

      15 EZ  15   @ 8:41 felt this one

      Sun

           

       

      Total

      58  58.3  

       

      Brilliant


         

        Day

        Plan

        Actual

        Commentary

        Monday

        0 miles

          0 miles

        Weights   and core

        Tuesday

        4-6 miles

         

        Intervals

        Wednesday

        4-6 miles

         

        Easy pace

        Thursday

        4-6 miles

         

        Tempo or MP

        Friday

        0-3 miles

         

        Weights and core

        Saturday

        4-6 miles

         

        Easy pace

        Sunday

        20 miles

         

        Wave run

        Total

         

         

         

         

        I hope this isn't really obvious.  What's a wave run?


        MM #5615

          Thanks Holly!  I'm back from my 2 weeks off but still not back to 40...thanks for putting up with me...

           

          My training plan doesn't really start for another 2 weeks for Rocket City but I have to get ready for a race in 2 weeks so I'm kind of doing the first two weeks of the plan because it has some speed work in it that I need...anyway, here's the plan...

           

          Day

          Plan

          Actual

          Comment

          Monday

             6

             6.4

           52:05 + weights, crunches, and stretches

          Tuesday

             6

             6.4

           49:35 + crunches and stretches--oh, and lateral raises

          Wednesday

             0

             0

           

          Thursday

             7

           10.1

           3 easy + 8x400m repeats @ 1:20 w/8x400m recoveries + 3.1 easy + crunches and stretches

          Friday

             6

             6.2

           48:51 + planks, crunches and stretches

          Saturday

           12

           11.9

           1:32:29 + crunches and stretches

          Sunday

             0

             0

           Just planks, today

          Total

           37

           41.0

           

           

          Maybe I will get 40...we'll see...

           

          Hey--I made it to 40--keep that pass close, though...next week ain't lookin' so good...

             

            I hope this isn't really obvious.  What's a wave run?

            I believe it's a run in which you vary your pace.  So you might do 2 "slow" miles, 2 "fast" miles, 2 "slow" miles, etc.  Your pace goes up and down according to a plan, thus the "wave."  The basic idea can be adapted lots of different ways by varying your pace goals or the distance of each portion of the "wave."  The point is to get some quality work in without it being exhausting.  It can also keep you mentally engaged during a long run.  A simple idea, but I think it's associated with Tinman who is a big proponent.

             

            Holly correct me if I'm wrong.

            C-R


              I'm in.

               

              Never tried a wave run but have faced a wave of nausea during a run. if that counts.


              "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/

                I try to remember to wave at the neighbors on my morning runs.  Does that count?


                MM #7877

                  I might try for 60 miles this week.  I am seriously considering a marathon in the fall. If so, gotta get busy logging some big miles.

                   

                  M - 8

                  T - 9.25

                  W - 9

                  T - 9

                  F - 9 plus 90 minutes of ice skating.

                  S - 9.25 plus another 90 minutes of ice skating.

                  S - 13

                  66.5 miles this week

                  Philippians 4:13.


                  Marathon Maniac #957

                     

                    I hope this isn't really obvious.  What's a wave run?

                     

                    Actually, I didn't mean to post the 20-miler this week as a wave run - that's what I did last week and forgot to change it.  Usually a wave run for me is like this (ideally):

                     

                    2 mile WU

                    1 mile @ MP

                    1 mile easy

                    1 mile @ HMP

                    1 mile easy

                    1 mile @ HMP

                    1 mile easy

                    1 mile @ HMP

                    1 mile easy

                    1 mile @ MP

                    2 mile CD

                     

                    Some times I will add another 1 mile HMP/1 mile easy in there, or add a couple extra slow miles at the end, but that's the basic form.

                    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."


                    Marathon Maniac #957

                      I might try for 60 miles this week.  I am seriously considering a marathon in the fall. If so, gotta get busy logging some big miles.

                       

                      Very cool  Which one?

                      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."

                        I've had some good wave runs but none planned this week.  I'm unsure when but I'll go to a yoga class or two.

                         

                        Monday................Typical easy weekday run..........................................................done-4.7, in the rain!

                        Tues..........5 miles with 0.5 mi. intervals in the middle, with the club......................done-6.6

                        Wednesday.......7 miles easy...................................................................................done-7

                        Thursday...........6 miles easy + 6 strides.................................................................done-6.6 + yoga

                        Friday................Rest...............................................................................................done

                        Saturday...........2.5 hours like a week ago but not quite so slow............................done-14.1

                        Sunday.............4 miles easy + softball....................................................................done-4

                         

                        Totals...............Should be a little over 40 miles.......................................................done-43

                        "We are going to relentlessly chase perfection, knowing full well we will not catch it, because nothing is perfect.  But we are going to relentlessly chase it, because in the process we will catch excellence.  I am not remotely interested in just being good."  Vince Lombardi


                        MM #5615

                          Ummm, by the way....isn't 8/4 the end of the week?  I only know this because, starting on Sunday, I'll be able to order off the Perkins 55 Plus Menu...

                            Back from a mini vacation, ran 6 today, goal is to run at least a 9 miler, and a 10-12 miler this week, today's 6 sucked after the past weekend's gluttony.

                             

                             

                            Day

                            Plan

                            Actual

                            Commentary

                            Monday

                            0

                            0 miles

                             

                            Tuesday

                            4

                            4

                            with 12 X 100 Strides

                            Wednesday

                            6

                            6.3 

                            Easy

                            Thursday

                            7-9

                            7.3

                            fast finish

                            Friday

                            4-6 

                            6.6 

                             

                            Saturday

                            0

                             

                             

                            Sunday

                            10-12

                             8

                             

                            Total

                             35

                             32

                             

                             

                              Thank you, Holly.  Good job getting your 20 (plus!) done.

                               

                              Day

                              Plan

                              Actual

                              Commentary

                              Monday

                              6 miles

                              6 miles

                               1 M on TM, plus weight machines

                              Tuesday

                              0

                              0

                               

                              Wednesday

                              6

                              6

                              On TM with 3 @ tempo pace (7:30 m/M)

                              Thursday

                              4

                              5

                              Easy

                              Friday

                              4-6 

                               

                              Saturday

                              6

                               

                              Sunday

                              12

                              13 

                               

                              Total

                               38-40

                               40

                               

                               


                              MM #7877

                                 

                                Very cool  Which one?

                                 

                                I signed up for Columbus. I will probably be running Dayton too in October.

                                Philippians 4:13.

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