RunningAHEAD - Topic: 40/40 Thread for Week Ending 3/22/09

Holly S.

Marathon Maniac #957

posted: 3/16/2009 at 9:58 AM
modified: 3/23/2009 at 10:53 AM

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 what I have for last week’s tally. There are a couple people missing, so if you are one of those, let me know and I will put you in.

Who	Miles	Commentary
Dopple Bock	112	And this is with being sick(!)
Road Shuffler	75	Recovery week?
Hermosaboy	65.5	He’s back!
Busiman	60	Nice 31-mile weekend
Holly	53.4	Including a 5k race, 1st AG
TomD	53.25	Flint Hills 50K!
WillRunForBeer	52.8	Jumping right back in after ski trip
Barefoot Rick	51.31	Couldn’t get into your log this week, but sounds like you’re doing well
Slo_Hand	51.3	Even with a 7-day workweek
Evanflein	49.4	Lots of traveling this week
PeterNC	46.5	In 4 days
MrPHinNJ	46.3	Yoga, tempo, trails
BCMorant	45	Including a 5K race, 3rd AG – nice!
Rasmussenmp	43	Lots of travel and walking
Slimbo	42.7	8K PR – Nice job!
TomyP	41.1	HM and 10K PR – well done!
Mainerunnah	39.58	Good thing snow shoveling season is almost over - your back needs a rest
Pfriese	38.2	Building up again
Ileneforward	38.1	In IRC, I’m betting
Diverdoc	35	1st week of taper
Biketm	27.3	Knee pain slowdown

Last big week before taper for me. Here’s my plan.

Day	Plan	Actual	Commentary
Monday	1-3	3.25 miles	On TM, plus weights and abs
Tuesday	7-10	11 miles	Including 6 x 1/2 mile intervals
Wednesday	6-7	5.3 miles	Easy pace
Thursday	7-10	11 miles	With miles 4, 5, 6 at BQMP
Friday	0-3	3 miles	Plus weights and abs
Saturday	6-7	7 miles	Easy pace
Sunday	20+	20.15 miles	With some MP
Total	?	60.7 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."

Road Shuffler

posted: 3/16/2009 at 12:06 PM
modified: 3/22/2009 at 6:04 PM

Thanks Holly... More easy running for this week.. Monday 3/16 - 12 miles...... 12 Miles (morning run).. 6 miles (afternoon run) Tuesday 3/17 - 12 miles.......12 miles Wednesday 3/18 - 12 miles......12 miles (morning run)..6 miles (afternoon run) Thursday 3/19 - 12 miles.......12 miles Friday 3/20 - 12 miles....12 miles (morning run)..6 miles (afternoon run) Saturday 3/21 - 12 miles....12 miles Sunday 3/22 - 12 miles....12 miles (morning run)..6 miles (afternoon run) TOTAL - 84 miles ..... ACTUAL - 108 miles

DoppleBock

posted: 3/16/2009 at 12:39 PM
modified: 3/18/2009 at 8:47 AM

Thanks Holly - Hopefully I can get a few more miles in this week than last. Planned harder days T/TH/SA - I have the need for some speed workouts. M 5/5/5 + leg weights + 3 miles walking T 0/0/21 Not happy about the 0/0, but the 21 was a nice run W 0

Long dead ... But my stench lingers !

BCMorant

I Can Go The Distance

posted: 3/16/2009 at 12:40 PM
modified: 3/22/2009 at 1:04 PM

Increasing mileage this week to 57 miles. Moving back to base building as I plan for my next race in June. Monday 4 mile recovery run Done Tuesday 8 miles easy Done Wednesday 11 mile MLR Done Thurday 4 mile recovery run Done Friday 8 miles easy Done Saturday 14 mile LR Done Sunday 8 miles easy Done Total 57 miles (new weekly mileage PR) Thanks Holly

"Don't give up, don't ever give up." Jim Valvano

Slo

posted: 3/16/2009 at 12:44 PM
modified: 3/23/2009 at 6:27 AM

A back-off week for me. Try to keep it all nice and easy and enjoyable.

Day	Plan	Actual	Commentary
Monday	4	3.5	Easy and Swim
Tuesday	10	3.85 am...7.65 pm	2 fer Easy….~~Hill Repeats~~
Wednesday	5	4.38	Easy and Swim
Thursday	10	6.21	3 am 7 pm all easy
Friday	3	6.7	Easy
Saturday	7	3.3	Easy
Sunday	????	11.55	Long Run
Total	?????	47.2

WillRunForBeer

posted: 3/16/2009 at 1:36 PM
modified: 3/23/2009 at 5:01 AM

Thanks once again, Holly! Hmm I can see this "plan" needs work due to the National Half on Saturday, and I haven't thought it through yet. I will be making adjustments as I go along, and may or may not make 40 this week. MTA: adjusted -- flipping next week and this week

Day	Plan	Actual	Remarks
Monday	0-3	3.1	recovery
Tueday	8	8.1	1:04:23, 7:56/mi,5x600m
Wednesday	8	8.1	1:05:41,8:05/mi
Thursday	0-3	3.1	recovery
Friday	4	4.1	6 striders, recovery
Saturday	13.1	13.1	National Half,1:37:12,7:25/mi,PR
Sunday	9	5.5	recovery
Total	42+	45.2

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

slimbo

posted: 3/16/2009 at 2:05 PM
modified: 3/22/2009 at 10:35 AM

Thanks Holly - Day Monday 6.35 actual Tuesday -- 5.3 AM actual [+ 6 miles with w/u c/d and speed] = 11.3 total] Wednesday -- 4.18 recovery Thursday -- off Friday -- 12.68 actualSaturday -- 5-6 Saturday -- 5.25 actual Sunday - 6.6 actual [1 mile w/u; 6 x 100 strides; 3.6 mile hills; 1 mile cool down] Total -- +/- 46.2 actual

2012= under-goaled

MrFinn

Prince of Fatness

posted: 3/16/2009 at 7:52 PM
modified: 3/22/2009 at 11:35 AM

Thanks Holly.

Day	Miles	Comment
Mon	6.36	Easy
Tue	4.83	Yoga
Wed	9.51	5.25 @ tempo pace
Thu	6.16	Trails
Fri	0
Sat	16.38	Easy
Sun	6.82	Trails

Total: 50.1

Not at it at all.

rasmussenmp

usandtoto-2@msn.com

posted: 3/16/2009 at 11:04 PM
modified: 3/22/2009 at 6:54 PM

Tks Holly Back to normal mileage. 7 weeks till Eugene Marathon Mon: 6 miles - 6.0 miles (8:28 pace) nice and easy recovery run Tues: 10 miles - 11.0 miles (7:54 pace) including 5 miles @ MP (7:30 pace), very good aerobic run Wed: 15 miles -13.0 miles (7:56 pace) including 6 miles @ MP. legs very fatigued so cut the run a little short. Thurs: 6 miles - 6.0 miles (8:30 pace), legs tired but a nice recovery Fri: 12 miles - 13.0 miles (7:32 pace) including 8 miles @ tempo (7:03 pace) Ave HR 150, Max HR 163. legs feeling very good tonight Sat: 5 miles - 5.0 miles (8:36 pace) legs were toast from yesterdays tempo run. Sun: 22 miles - 23.0 miles (8:16 pace) very good run, much faster than I expected. Lots of hills and 10-15 mph headwind for the last 11 miles. Total: 78 miles

Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

evanflein

posted: 3/17/2009 at 12:58 AM
modified: 3/23/2009 at 2:18 AM

Thanks Holly! Another crazy week for me so my normal schedule is all over the place. Still planning on my second 20 miler on Sunday, but I may just not be able to pull it off.

Day	Plan	Actual	Comment
Monday	0-2 miles	2.5 miles	Recovery Run on TM
Tuesday	10 miles	9.5 miles	Easy pace, lots of stops to play tourist
Wednesday	5-6 miles	10.2 miles	8:30 avg pace, along the waterfront
Thursday	5-6 miles	5.8 miles	Easy pace with some striders, last waterfront run
Friday	0-3 miles	3.35 miles	Recovery Pace, plus weights; Travel Day (home)
Saturday	10 miles	7.04 miles	Progressive pace on TM
Sunday	20 miles	20.3 miles	8.24 avg pace, with headwind last few miles
Total	50-58 miles	58.7 miles	PR week

mainerunnah

posted: 3/17/2009 at 5:18 AM
modified: 3/22/2009 at 5:54 PM

Thank Holly - just looking to see if I can keep that back pain at bay: Monday - 8.29 easy recovery miles with Joel - 1:19:23 - 8:30 - Sunny & a cool 36° Tuesday - 7.23 miles - 1:02:22 - 8:38 - Avg Hr 127 Max HR 140 - Sunny and 44° Wednesday - 9.34 miles - 1:22:01 - (8:47) - Avg HR 129 Max HR 177 (Wierd spike right at the start) Cloudy with light rain showers and 54 Thursday - 5.02 miles - 39:12 (7:49) - Sunny & 54° - 8:25 - 7:46 - 7:42 - 7:43 - 7:26 - :07 Friday - 6.03 miles - progressively hard - 46:45 - 7:42 - Avg HR 138 Max HR 148 - Sunny & cool 43° 7:56 - 7:51 - 7:48 - 7:38 - 7:33 - 7:26 - :10 Saturday - 5.02 miles easy - 42:39 - 8:30 - Avg HR 137 - Max HR 179 (unusually high starting spike) Sunny & 37° 8:38 - 8:38 - 8:29 - 8:27 - 8:19 - :07 Sunday - 18.23 miles - 2:19:12 - 7:39 - Avg HR 150 Max HR 163 - Partly cloudy - 40° 7:44 - 7:23 - 7:28 - 7:34 - 7:35 - 7:38 - 7:42 - 7:27 - 7:33 - 7:40 - 7:39 - 7:38 - 7:48 - 7:43 - 7:36 - 7:47 - 7:47 - 7:40 - 1:40 59.16 Miles

Diverdoc

posted: 3/17/2009 at 1:02 PM
modified: 3/22/2009 at 4:26 PM

Marathon this Sunday, taper most of the week. Miles will most likely be similar to last week. Mon: Rest Tue : 8 did 3 Wed: 4 did 8 Thurs:2 did 3 Fri: rest Sat: rest Sunday: Shamrock Marathon 26.2 (3:36:55) 40 for the week. 40

pfriese

posted: 3/17/2009 at 1:35 PM
modified: 3/22/2009 at 10:39 PM

Thanks Holly, I plan on upping the mileage a bit more and rejoining the 40 mile club. Once again, I should be close but with late week traveling things could be a bit short. I'll be flying to Seattle on Saturday to babysit grandsons next week. Son-in-law would like to run Mercer Island Half, so I may run it with him. M - 8 miles - done T - yard work - done W - 8 miles - done Th - 8 miles - done F - 6 miles - done Sa - travel - done Su - 9.4 miles - done (no half-marathon) _________________________________________________ Total - 39.4 miles - Done Paul

Paul's blog

lswife

posted: 3/17/2009 at 2:03 PM

I don't think I've ever posted on this thread, but I fit - I'm well over 40 (61). And reading your posts have encouraged me. I began running 2 years ago when DD challenged me to get off the couch - as a newly retired teacher, I enjoyed taking it (too) easy. Never was an athlete, but the C25K program caught my attention and I did it in about 16 weeks. When I ran my first race, I was first in my age group (no other woman my age ran Wink

). I was reading some other posts and noticed that some runners, even the kind ones, will slip up and "insult" newbies or other runners for not being fast or not running distances. That's me - I'm slug-slow and run/walk 30 minutes 5-6x a week - health problems caused 2 doctors to tell me recently to run/walk whether I felt like it or not. (Excuses to get back on the couch come too easily.) A bad case of PF stopped me a year ago, health issues of other family members kept interrupting regular running, and I'm just now getting back on the TM. I'm on w2 of the C25K program; I'm huffing and puffing but hanging in there. Enough of my "history": even though I'm over 40 and slug-slow, I can look behind me and see many others still on the couch.

busiman

Running out of mistakes!

posted: 3/17/2009 at 11:01 PM
modified: 3/22/2009 at 7:17 PM

Thanks for all the work Holly! Way to go Iswife! People that jump on a C25K program are just amazing. It is always inspiring to see somebody get up, discover how capable they are and do something they hadn't thought possible (no matter your age). Two more weeks of buildup for me, then tapering for Boston. M - rest T - intervals (2 sets of 4x800m 90 sec between intervals and 3min between sets. Averaged 2:45, but the last was 3:38. I was on fire W - 4mi ez - 5mi ez T - 13mi hill work lots of hills, but only 10mi F - 5mi ez 5mi S - 10mi marathon pace run -10mi @ sub 7 min pace a hills S - 21mi long run w/some pace work 23.5 @ avg 7:02 pace, first 13 well under 7/mi Total planned 60miles actual 61.5

-2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
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Masters Running

40/40 Thread for Week Ending 3/22/09 (Read 742 times)