Masters Running

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40/40 Thread for Week Ending 11/24/13 (Read 20 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.  

     

    Who

    Miles

    Commentary

    Alexander

    67

    Recovery week?

    SubDood

    64.3

    Aerobic phase

    IBleedUnionBlue

    56.2

    Still running well

    C-R

    52.4

    Three 50’s in a row

    Mike E

    50

    Plus lots of x-training

    Tramps

    46.3

    Marathon!

    Opie

    44.7

    Plus yoga

    Fortunate One

    40.5

    No plan, just running

    Holly

    34.2

    Still taking it easy

     

     

     

    Here’s my tentative plan for the week, for now.  I am chaperoning my DS’ JSA fall convention weekend trip, so may not get in any running on the weekend.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0 miles

    0  miles

    Weights and core

    Tuesday

    4-6 miles

     6.7 miles

    Easy pace

    Wednesday

    4-6 miles

     5 miles

    Easy pace

    Thursday

    4-6 miles

     5.4 miles

    Easy pace

    Friday

    12-16 miles

     15 miles

    LR

    Saturday

    ?? miles

     5 miles

    Easy pace

    Sunday

    ?? miles

     0 miles

    Out of town

    Total

     

     37.1

     

     .

    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."


    MM #7877

      M - 9 m.

      T - 9.5 m. 1/2 m. w/u.  9 miles at 7:53 pace. (Edging closer to the pace I will need to BQ).

      W - 5.5 m. 5 miles at 7:53 pace.

      T - 10.3 m.

      F - 12.7 m.

      S - 10 m.

      S - 10.8 m.

       

      Total - 67.8 miles

      Philippians 4:13.

      C-R


        Thanks Holly. I'm in and with a Monkey in my future I say the odds are in my favor.

         

        Mon - 6.2

        Tue - 7.1

        Wed - 6.2

        Thu -

        Fri -

        Sat -

        Sun -

        Total - 61.1

         

        and the first sub 20 five k in almost three years. Oh and another monkey kill.


        "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'm a man without a plan...except to run easy this week and adjust based on how I feel.  I'll probably need a pass since this is reverse taper week.

           

          Day

          Plan

          Actual

          Diff

          Stuff

          Mon

            3.1   Slow leg-stretcher; a bit creaky but otherwise okay.

          Tues

            5.3   @ 8:31; much better today

          Wed

            7.1   @ 8:19; nice chilly morning

          Thur

            5.3   @ 8:34; loving this weather

          Fri

            5.2   @ 8:39

          Sat

                 

          Sun

            12.2   @ 8:18; good and windy, 25F

          Total

             38.2  

          pass, please


          Happy

            Thanks, Holly!

            Week 3 of 10-week base-building phase:

             

            Day

            Plan

            Actual

            Commentary

            Monday

            11.5 miles

            10.5 mi aerobic (~8:48)

            Tuesday

            7.5 miles

            8.2 mi easy fartlek

            Wednesday

            12.5 miles

            12.1 mi aerobic (~8:48)

            Thursday

            4.5 miles

            4.8 mi jog (~11:00 pace, or slower)

            Friday

            9.5 miles

            9.8 mi out-n-back (~7:30 8:15 pace)

            Saturday

            15.5 miles

            15.5 mi long run  (~8:20 pace)

            Sunday

            7.0 miles

            7.5 mi aerobic jog (~8:14 10:00 pace)

            Total

            68.0 miles

             68.4 miles

            Week 3 of 24

            (10-week Aerobic Phase)

            "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi


            Latent Runner

              Plan for this week:

               

              Day

              Plan

              Actual

              Commentary

              Monday

              10 miles

              11 miles

              Slow 3-mile company group run, moderate 8-mile night trail run.  

              Tuesday

              10 miles

              10 miles 

              Moderate to fast 4-miler at lunch with coworker, moderate 6-miler through a cold dark cemetery after work. 

              Wednesday

              10 miles

              10 miles 

              Fairly quick (for me) night trail run, had to push the pace because I left work late and had 11 horses waiting for dinner. 

              Thursday

              10 miles

              10 miles 

              No horses waiting tonight, just a nice easy ten miler.   I did hit something of a PR tonight, in the last 7 days I've run 77 miles, 6 miles more than I've ever run before.

              Friday

              10 miles

              10 miles 

              The glare from my headlight shining into the heavy mist made seeing the trail difficult; had to take it real slow. 

              Saturday

              10 miles

              10 miles 

              The first six miles were down in the 9 to 10 minute range; just couldn't shake the feeling of being tired.  The last 4 ramped up to sub-7; go figure.

              Sunday

              10 miles

              10 miles 

              Geez it was cold and windy today; several points along my trail I run across causeways from a 19th century railroad, and the wind was so strong it blew my upwind leg into my planted leg. 

              Total

              70 miles

              71 miles 

               

              Fat old man PRs:

              • 1-mile (point to point, gravity assist): 5:50
              • 2-mile: 13:49
              • 5K (gravity assist last mile): 21:31
              • 5-Mile: 37:24
              • 10K (first 10K of my Half Marathon): 48:16
              • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
              • Half Marathon: 1:42:13

                It's race time!

                 

                Monday...........6 miles easy.........................................done-6

                Tuesday...2 mi. easy + 4 mi. @HMP + 2 mi. easy....done but with shorter cool down-7.4

                Wednesday.....5 miles easy.........................................done-5

                Thursday.......3.5 miles easy-Pack Pint Run....plus yoga class - 3.5

                Friday.......4 mi. easy + 4x100m strides.......................rest

                Saturday....Expo & rest.......................yesterday's run done-4.2

                Sunday......Warm up + Half Marathon..........................done-14.5

                 

                Total..........41-42 miles.................................................40.6

                "Pain only hurts" -Scott Jurek


                MM #5615

                  Thanks Holly!  Here’s the plan for the week…

                   

                  Day

                  Plan

                  Actual

                  Comment

                  Monday

                    10 (6 Strength)

                     11.0

                   Including 3 x 2 @ 6:30 + ball squats + crunches and stretches 

                  Tuesday

                    Rest

                        0

                   Just some planks

                  Wednesday

                    14 (10 Tempo)

                     14.0

                   2 in 15:56 + 10 in 1:06:19 + 2 in 15:42 + ball squats + crunches and stretches

                  Thursday

                      7 B/Easy

                       7.0

                   55:14 + planks + crunches and stretches

                  Friday

                      8 A/Easy

                       8.0

                   1:05:20 + ball squats + crunches and stretches

                  Saturday

                    19 @ 7:17

                     19.0

                   2:17:03 + planks + crunches and stretches

                  Sunday

                      6 A/Easy

                       6.0

                   49:24 + ball squats + crunches and stretches

                  Total

                    64

                     65.0

                   


                  MM #5615

                    Wow! That was a nice run on Tuesday, Holly...oh, but it was at an easy pace...


                    Happy

                      Wow! That was a nice run on Tuesday, Holly...oh, but it was at an easy pace...

                      Big grin  Yeah, no big deal at an easy pace. But if it was 607 miles at Tempo pace ... now you're talking!

                      "Strawberry cheesecake is my absolute favorite thing to eat after a marathon."  -- Meb Keflezighi

                        I need a day like that to get me over 2000 this year (heck, that might get me over 2500).

                         

                        I have some travel Thursday (to Minnesota, which is expecting some snow that evening) but I'll try to get in 6 M on 5 days, 10 miles on one day, and that will bring me to 40 yet again.


                        Marathon Maniac #957

                          Wow! That was a nice run on Tuesday, Holly...oh, but it was at an easy pace...

                           

                          LOL!  Need to have my reading glasses on in the morning...

                          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."


                          MM #5615

                            I have some travel Thursday (to Minnesota...

                            Where to in Minnesota?

                              Mon-Fri 10.2 mi (1:25, 1:18, 1:24, 1:16, 1:19)

                              Sat, Sun 9.7 mi (1:17, 1:24)

                               

                              Total: 70 miles ( 9 hrs 25 min)