Masters Running

12

40/40 Thread for Week Ending 4/6/08 (Read 556 times)

Holly S.


Marathon Maniac #957

    posted: 3/31/2008 at 6:18 AM
    modified: 4/7/2008 at 5:44 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. Let me know if I left someone out or made any mistakes. Btw - GREAT JOB, PEOPLE!!
    WhoMilesCommentary
    Hermosaboy81.24 missed runs, yet still 81.2 miles – wow!
    CNYrunner72.8 Topping off the week with an awesome 20-mile race!
    Twocat69.2530k race to finish off the week - taper time now...
    Holly64.1 A training run marathon ends a PR for weekly mileage!
    Ultrachick61 Heck of a LR in the wind and snow.
    Perch60.4 Taper time now...
    PJH601st 60 mile week.
    Jim24315 59 I may try that grass-running, not on a soccer field but there’s a golf course nearby.
    Evenflein54.9 Taper time now...
    Breger54.220-mile Pfitz progression – tough!
    Busiman51 Hope the hip is healed up.
    Wa5yom51.5 Hope the shin is doing better.
    Pfriese47.9 Solid running, nicely done.
    Slojim45 Biggest week in 8 years and monthly mileage PR – Woo Hoo!
    Predawnrunner44.1 Strong and speedy lady – great running!
    SirWalksalot 42.09 Hilly, chilly, windy, but at least not rainy. Smile
    Biketm41.3 And 45 miles cycling, too.
    Evryday41 Nice 20-miler!
    PeterNC40.43 Solid running, but these uneven numbers would make me crazy...Big grin
    Here's my plan for the week ahead:
    DayPlanActualCommentary
    Monday0 miles0 miles some core work
    Tuesday8 miles 6.15 miles Easy pace
    Wednesday7 miles 9.10 miles some hills, tempo, striders /TD>
    Thursday8-10 miles 7 miles Easy
    Friday0 miles0 miles Weights and abs
    Saturday7 miles 7.2 miles Easy pace
    Sunday13-15 miles 14.5 miles 6@ MP
    Total43-47 44 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."

    HermosaBoy


      posted: 3/31/2008 at 7:04 AM
      modified: 4/6/2008 at 8:32 AM
      15 days until Boston. Yes This week changed dramatically. Was planning for high mileage and a short taper for Boston. After a few missed runs and suggestions from my coach -- the taper started sooner. A good week though.
      DayPlanActualCommentary
      Sunday1818 in 2:14:30 AHR 128 / MHR 159
      Monday0.0 3.00.0 4.0 in 28:57 Planned Rest Running indoors
      Tuesday4.0 80.0 5.0 in 33:25 Unplanned rest 3 mile progression run with 1 mile wu/cd. 6:24, 6:01 and 5:31.
      Wednesday4.0 133.0 0.0 Coach said to back off the mileage Work and kid stuff – that cuts the mileage…
      Thursday3.0 8.05.0 in 42:13 6.05 in 44:37 Short sleeve, shorts and sunglasses -- YEAH BABY!
      Friday3.0 4.00.0 4.05 in 28:35 Alarm went off, felt like sleeping in -- rolled over. Mile 3 was ¼ mile step downs with last at 5:30 pace.
      Saturday22 18.5 Includes 25k race run at MGRP – a quality effort!
      Total90.0 64ish Bring on Boston!
      Thanks to Holly for this thread and everyone else for participating!!!

      And you can quote me as saying I was mis-quoted. Groucho Marx

       

      Rob

      Runrtim57


      Marathon Maniac #3309

        posted: 3/31/2008 at 7:10 AM
        modified: 4/7/2008 at 7:22 AM
        Thanks again Holly - Good job on your 26 plus miles Sun Smile Mon - 10 tempo miles - 7:58 pace Tues - 5.5 easy recovery miles Weds - 9.2 easy miles Thurs - 3.2 Recovery miles Fri - Rest Sat - 21.5 miles - new distance PR Smile Sun - 5 easy miles - and 75 miles cycling later in the day Total - 54.4 Tim

        Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!

        breger1


          posted: 3/31/2008 at 8:16 AM
          modified: 4/6/2008 at 1:17 PM
          The repeats become "hard" pace this week. The total weekly mileage is still manageable though ...
          DayPlanActualComments
          MondayPlanned Rest Day0.0 milesDone!
          Tuesday6 miles GA0.0 milesWork derailed my run today
          Wednesday14 miles, 6x3 mins. hard pace, 2 Mins. between14.0 milesRepeats @ 7:20, 7:21, 7:17, 7:12, 7:15, 7:11
          Thursday5 miles recovery6.1 milesIn an hour
          Friday8 miles GA10.1 miles9:16 min/mile pace
          Saturday6 miles easy6 miles9:10 on the Treadmill
          Sunday16 miles with last 6 at MP16.25 milesRainy, windy 9:10 pace
          Totals:55 miles52.45 milesAnother good week. One more hard one to go
          Bill

          "Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong

          evanflein


            posted: 3/31/2008 at 12:47 PM
            modified: 4/6/2008 at 7:53 PM
            Finally! Taper time... although my schedule has the first week of taper looking like any other cutback week, really... If I did 55 miles last week (ok, 54.9), 75% of that would be 41.25 miles... so this looks a little light.
            Day Plan Actual Comments
            Monday XT Day30 MinutesStationary bike, 7.41 miles
            Tuesday5 EZ6.25 miles2@8:49, 2@8:34, 2@8:20, last .25@7:30
            Wednesday8 miles w/5@MP8.75 MilesTempo with 7:51 avg pace
            Thursday5 miles Tempo7 milesLast two miles with DH!
            FridayRest Day0 milesTook the dog and cat for a walk
            Saturday8 miles8.53 milesTesting new MP... overall pace 8:08
            Sunday12 miles15.1 mileswet snow, wind and sleet; 8:18 avg pace Tongue
            Totals:38 Miles45.6 miles actual running total
            evryday


              posted: 3/31/2008 at 6:21 PM
              modified: 4/6/2008 at 5:18 PM
              not sure to make 40 this week, but may give it a go. I'm a bit unsure of my taper plans. Mon.....rest....rest Tues....6miles....rest Wed....9-12 miles....rest Thurs...rest....6miles Frid.....6miles...rest Sat.....rest....6.miles Sun....16-20 miles...18 miles Total...30 miles. Didn't make it this week, but I feel particularly honored to have been a part of the 40/40 folks for the past two weeks. I've begun tapering so I'll won't be anywhere close to 40 for quite some time. Thanks
              Quit being so damn serious! When we change the way we look at things, the things we look at change. "Ya just gotta let it go." OM
              wa5yom


                posted: 3/31/2008 at 6:32 PM
                modified: 4/7/2008 at 6:38 PM
                Holly...I just finished last weeks tally...final miles 51.5 Thanks for your hard work. Week beginning March 31 Week 3 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 4, Taper and Race Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 4 Short Term Goal – Red Bud Classic, 10K, OKC., April 6. Weeks to short term goal - 1 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, Rest. Tuesday 8 VO2Max miles + 5X600@5K pace; jog 90 seconds in between – Complete, 8 GA miles. Wednesday 5 Easy miles – Complete, 5 Recovery miles, it rained and hailed during part of this run, shin is re-aggravated. Thursday Rest – Complete, Rest. Friday 4 Easy with 6X100m strides – Complete, resting my shin. Saturday 8-10K Tune up race – Complete, 16 MLR. Sunday 16 MLR – The Redbud Classic, Oklahoma City Weekly Mileage Plan – 39 miles. Weekly Mileage Actual – 35 miles This week’s goal – Train injury free, so I need to pay special attention to my right shin. Keep the ice coming. Again, I will have to re-arrange my schedule which seems to have been the case throughout this training session. The main goal is to have a solid LR and maybe a MP run at Red Bud. Weekly Summary – Wednesday, my right shin flared up again and throbbed all evening, not painful, but uncomfortable. So, I decided to skip Friday’s run. Saturday’s MLR was slow and sluggish but considering my shin: slow was a good thing for the body but not the mind. I considered skipping the 10K race on Sunday as I was concerned that I would not be able to hold back. I told myself to run the race slow, but none the less I ran much faster that I would have recommended. It turned into another “almost” all out effort. Luckily my shin feels fine today.
                ultrachick


                Ultrachick

                  posted: 3/31/2008 at 7:08 PM
                  modified: 4/6/2008 at 10:48 PM
                  WooHoo! Taper time! But let's make it interesting and throw in another race! Cool Here's my ever changing schedule for the week....
                  DayPlanActualCommentary
                  Monday Off2mWent for a walk to check out the trails in the backyard-yup, still covered with snow and ice-not counting towards weekly mileage
                  Tuesday67 6x880 turned into 6x440 and 3x880-forgot how short the indoor track was!
                  Wednesday108Ran out of time today and am backing off a little more to be somewhat rested for Sat.
                  Thursday86Getting ready for Saturday-it's supposed to rain so the trails should be good and muddy! Smile
                  Friday44On the treadmill, early in the morning so can relax the rest of the day.
                  Saturday2021 Northern Nipmuck 16m Trail race finished in 3:22:50 Not as muddy as I was hoping!
                  Sunday44Out back on the snow/mud trails
                  Total5250Quads are a little sore from the race but I'll recover in time!
                  Great job everyone getting the miles in! Kelly
                  If you never go fast, you'll never go fast.
                  Walt.RB


                    posted: 3/31/2008 at 7:35 PM
                    modified: 4/6/2008 at 5:15 PM
                    Still another month before I get to taper... M--5 miles, untimed, unmonitored, still sore from last Sat's hilly LR T-- W--7.2 miles, 1:12:45- a hill workout around a .72 trail loop...HR: ave 144/ max 177, 1650' elev. gain T-- F-- S--6.81, 1:08:24, easy one before race mañana, HR 131/156 S--3 mile WU/D, 7.2 miles, 50.40 mins, HR 169/186.......didn't break fifty; grrrrrrrrrrrrrrrr. It was nice to be anaerobic again........the course was very hilly. Total: 29.21.......more next week I promise
                    PJH


                      posted: 3/31/2008 at 7:39 PM
                      modified: 4/6/2008 at 2:00 PM
                      Actuals for the week ... feels good to cut back a little.
                      DayPlanActualCommentary
                      Monday10.010.0"Double Monday" - 6 & 4... ez pace ~ 9:55... hr 126 in am!!
                      Tuesday8.012.06 miles @ MP-15 sec (8:20) ... 50 km/h winds ...effort level high
                      Wednesday8.06.0Ez-pace recovery run
                      Thursday00Traveling on business - no oppt'y to run
                      Friday00Planned rest day
                      Saturday15.013.55 miles @ MP-10 sec (8:25)
                      Sunday4.05.7EZ pace miles
                      Total45.047.2
                      Thanks for your efforts, Holly! Much appreciated. PJ
                      CNYrunner


                        posted: 3/31/2008 at 7:44 PM
                        modified: 4/6/2008 at 10:10 AM
                        Bring on the taper---although I am more of a two week taper runner, I'll scale back some...need the rest! 3/31---3-4 miles recovery--3.5 no watch/all good 4/1----12 miles with 2x25 mins hard with 5 min rest (renamed Tempo torture run/TTR--Thanks Breger!)---12.4 with 2x25 mins (7:43, 7:40) whole thing in 1:41:35 4/2----Off/travel to S. Carolina 4/3----8-10 easy----10 in 1:24:28 with mile 6 in 7:08/ 5 strides on the beach 4/4----10 fartlek----8 mile dyno in 1:02:56/feeling zippy 4/5----6 miles easy----3.4 miles easy with friends---fewer miles but more fun! 4/6----18-19 with mp for miles 10-16----19.4 in 2:52:03---some at 7:50 pace Total--58--56.7 Sleep at least 7 hours per night Keep laughing Yoga 2xweek abs/core/weights 2xweek Good week all in all, slept well and replaced some of the weight work with gentle yoga---Good work here folks! sweet trail race ultrachick!
                        Twocat


                          posted: 4/1/2008 at 9:18 AM
                          modified: 4/6/2008 at 12:31 PM
                          Having managed to reinjure my calf it needs a couple of days rest before I hit the roads again. So I have to modify my first week taper plan a bit. No running Monday or Tuesday. Fortunately, I have been through this one ailment before and it heals quickly as it has to do with the muscle and not any of the tendons. Whew! So here is the plan.
                          DayPlanActualForecastReality
                          Monday00 Now that was easy.
                          Tuesday00 Just have to keep saying to myself: cannot go out and run, cannot go out and run. . .
                          Wednesday127.056AM, 6PM7AM, may have to move 5PM miles to Friday.
                          Thursday13 0 0 Calf injury. I am out for the week.
                          Friday5 0 0
                          Saturday9 0 0
                          Sunday17 5.04 0 Managed to get healed up enough to do a short recovery run.
                          Total56 12.09 7.05
                          Thursday Update: Holly it looks like I will need a free pass this week due to my calf injury. Sad

                          Live like you are dying not like you are afraid to die.

                          Drunken Irish Soda Bread and Irish Brown Bread this way -->  http://allrecipes.com/cook/4379041/

                          perchcreek


                          i'm lovin' it... MM#1949

                            posted: 4/1/2008 at 3:23 PM
                            modified: 4/6/2008 at 7:46 PM
                            Thanks Holly, especially with all that you have going on! Week one Taper which is really just a stepback week 51 miles planned
                            DayPlan Actual Comments
                            Monday 0 mi Rest0 migood sleep
                            Tuesday8 mi GA8 miat 8:20 AHR 157 tired and muggy
                            Wednesday13 mi m-LR with hills13.1 miprogression with hills- 280 footer! 9:30-8:30 AHR 146, felt great!
                            Thursdayrest0 miSleep, 40 min walk w/Tory and stretching
                            Friday4 mi recovery4 mi9:39 AHR 144
                            Saturday9 mi incl 5 mi LT9 miwarm mid 60's and humid managed 7:20 avg for tempo (with brief pause mile 4)
                            Sunday17 mi LR17 miwith hills at MP+6% (8:28 pace)
                            Totals:5151.3Sunday's strong LR after Saturday's Tempo has gotta be a good sign Big grin

                            Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova

                            pfriese


                              posted: 4/1/2008 at 11:04 PM
                              modified: 4/6/2008 at 6:13 PM
                              Thanks Holly, Extremely busy week for me, hopefully I'll make 40 miles.
                              DayMilesComment
                              Mondayrest day - done
                              Tuesday5.1 miles - done9:25/mile
                              Wednesdayrest day - done
                              Thursdayrest day - done
                              Friday8.1 miles - done 9:16/mile
                              Saturday20.0 miles - done 10:06/mile
                              Sunday10 K race + 1 mile warm-up8:31/mile in race
                              Total40.4 milesDone
                              Yea, I barely made it! Paul
                              mainerunnah


                                posted: 4/4/2008 at 7:36 AM
                                modified: 4/4/2008 at 7:38 AM
                                Holly - this is the first time I even looked in this thread, I always thought it was for the 40-49 year old age group. Well it appears I fit in after all, so if you don't mind I'll jump in. Last weeks runs: Monday - OFF Tuesday - 10.8 Miles - 1:17:42 - (7:43) Wednesday - 11.13 Miles - 1:34:01 - (8:27) Thursday - 15 Miles - 2:10:12 - (8:41) Friday - 3.01 Miles easy in prep for Sundays race - 26:44 - (8:53) Saturday - 5.02 Miles easy as above - 46:19 - (9:14) Sunday - Eastern States 20 miler - 2:29:03 - (7:28) this was an 8 minute PR for me at this distance! Big grin Edited to add total miles - 64.24 miles
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