RunningAHEAD - Topic: 40/40 Thread for Week Ending 8/10/08

Holly S.

Marathon Maniac #957

posted: 8/4/2008 at 11:53 AM
modified: 8/4/2008 at 12:41 PM

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. If I missed you or got your numbers wrong, let me know.

Who	Miles	Commentary
CNYrunner	78.7	How do you find the time? It’s because you’re smokin’ fast!
TomD	77.5	Two 21-milers, 2 days apart
Hermosaboy	70	Hey, you gotta sleep, my fren...
Ultrachick	68.5	Rain getting in the way
Perch	64.8	Getting stronger, and you’re doing so great – very nice
Slojim	57.6	Not slow at all, from what I see
Evenflein	57.5	Weekly mileage PR
Twocat	56.27	These odd distances are a crack-up
Busiman	50	2 great weekend runs back to back
BCMorant	47.47	Nice number, that
Slowgino	45.5	In 3 running days
Mainerunnah	44.7	10K PR – nice job!
Biketm	40.8	Playing it smart won’t hurt you, my fren, you’re already in such great shape.

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."

CNYrunner

posted: 8/4/2008 at 12:02 PM
modified: 8/10/2008 at 10:40 AM

Hi Holly! It looks like you are maintaining fitness and also getting in a bit more movement and flexibility near the injury site. I hope this week will be even better for you. Thanks for doing this. Coach wants me to slow down a bit on my non-fast paced days and really focus on form, recovery and holding assigned paces. I am still having fun, so I’ll go with it! 8/4-----3-5 recovery miles---4 at 8:50 pace 8/5-----16 miles incl. 4x1.25 at 7:00 pace (6)----16 with 4 x1.25 at 6:49-6:57 pace 8/6-----10 at 8:45 pace-----7 miles in the Boston rain 8/7-----10 fartlek---13.8 fartlek 8/8-----10 at 9:00 pace with 5-8 strides----10.3 miles with strides 8/9-----10-12 including 10k race-----10.2 including 10k in 45:23 8/10----20 with 2 at MP to loosen up-----19.6 at 8:17 pace/2 at MP Total---80+---80.9 miles core, abs, stability, yoga 3xweek It was a good week and the first time I have hit 80 mpw in 20 years. Next week will be a cut back week thanks to work and that's perfect timing!

Twocat

posted: 8/4/2008 at 12:13 PM
modified: 8/10/2008 at 11:00 AM

Holly thanks for keeping the thread going and best wishes for your continued healing. CNYrunner 20 miles the day after a 10K race! I am pretty sure my legs would fall off and leave me if I told them to do that! Your physical conditioning and endurance is a wonder to behold!

Day	Plan	Actual	Forecast	Reality
Monday	18	18.50	Run with TP.	First 12 with TP.
Tuesday	11	11.47
Wednesday	14	14.43	Run with TP for about the first 11 miles.	Rain delay! TP could not go out later. Ran solo.
Thursday	6	6	Run with friends.	Forgot my Garmin!
Friday	0	0		Predicting a successful run here on Thursday.
Saturday	6.76	6.76	Race.	Sigh, just not as fast as I was last year.
Sunday	8	8.17	Run with DW.
Total	63.76	65.33		Finally caught back up with Pfitz’s training schedule for the NYC Marathon.

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/

evanflein

posted: 8/4/2008 at 1:28 PM
modified: 8/10/2008 at 7:01 PM

A cutback week... Half-marathon this Saturday and I'll bet it'll be muddy!

Day	Plan	Actual	Comments
Monday	4 miles	0 Miles	hectic schedule + sore foot = rest day
Tuesday	5 miles	5.5 miles	8:20 avg pace, kept it strong back up the hill
Wednesday	6 miles	6.2 Miles	Hilly lunchtime run, 8:12 avg pace
Thursday	5 miles	5.42 miles	progressive treadmill run, walked 1 mile too
Friday	Rest or EZ	0 miles	Slug Day
Saturday	14 miles	15.1 miles	HM plus .75 w/u, 1.25 c/d
Sunday	6 miles	11 miles	Swapped LR days, 8:21 avg pace today

Totals:	40 Miles	43.2 miles

busiman

Running out of mistakes!

posted: 8/4/2008 at 1:31 PM
modified: 8/10/2008 at 9:49 PM

Thanks for keeping this going Holly! CNYRunner, I'm in awe of your ability to keep up that training! This is another bump up week for me. I feel Hartford looming in the distance, just past the horizon. M - Rest maybe 2mi ez done T - intervals (4 x 400m) (4x 800m ) (4 x 400m) at 10k pace done, but at 8K pace W - 4mi ez done T - 14mi hills done...just under 14 as it turns out F - 5mi ez done...dodging thunder boomers S - 9mi @ pace done....uped it to 10mi S - 20mi long run w some fast miles 19mi @7:30 pace...half at marathon pace Total closer to 60 or more. total was 60 miles

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

BCMorant

I Can Go The Distance

posted: 8/4/2008 at 2:44 PM
modified: 8/10/2008 at 10:34 AM

Holly, thanks for keeping us going, hope you will be back running soon. Smile

Moving up to 54 miles this week: Monday 8 miles easy Done Tues Track workout, 9 miles total w/6x1000m Done Wed 4 mile recovery run Done Thur 8 miles easy Done Fri 8 miles easy Done Sat 13 mile LR- I have found a course to do a wave run on. Done Sun 4 mile recovery run Done Total: 54 miles New weekly mileage PR

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

slowgino

posted: 8/5/2008 at 12:04 AM
modified: 8/10/2008 at 8:15 PM

Thanks for keeping this going, Holly. Hope your recovery continues well. Plan - hmmm... maybe run more than 3 days this week (yeah... that's a plan.) Mon - 8.5 miles easy, roads + hs track; 1 hr walk with dog afterward. Tue - 15 miles easy, indoor track (temp 95 F outside); 1 hr walk w/dog Wed - 8.5 miles easy, roads + hs track Thur - 16 miles easy, nature park trails Fri --- off Sat -- off (lazy?) Sun -- 21 miles easy, roads+paved trail, 1.8 miles a bit easier, roads, 1 hr walk w/dog Total - 70.8 miles (hmm..., age + mpw > 141)

TomD

posted: 8/5/2008 at 1:54 AM
modified: 8/10/2008 at 11:37 PM

Monday 16.20 Tuesday 13.55 Wednesday 10.50 Thursday 23.10 Friday 11.15 Saturday 13.00 It rained throughout. I got soaked, but at least the rain kept it cooler. Sunday 5.25 Total Miles - 92.75 TomD

Runrtim57

Marathon Maniac #3309

posted: 8/5/2008 at 1:00 PM
modified: 8/11/2008 at 7:31 AM

Thanks Holly, and I'm sure your patience will pay off soon...still cracks me up with your visits to the gym Big grin

Geez, I was low man on the totem pole....feel like a slacker compared to everyone else Tongue

I will ramp up the mileage this week, as long as I don't feel any aches and pains. Mon - 9 miles - 7 at MP 8:00 - 1:15 8:20 ave pace overall Tues - 5.3 easy / recovery miles - 9:04 pace Weds - 7 easy / sucky miles Confused

Thurs - 8 easy miles - 8:58 pace - new shoes, that I will have to get used to...killed my feet Evil grin

Fri - Rest Sat - 16 miles - 2:18:00 - 8:40 overall pace - good run finally Smile

Sun - 7.3 easy miles - 9:11 ave pace Total - 52.6 - right where I need to be, before ramping up miles in a few more weeks, with more speed - tempo work.

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!

ultrachick

Ultrachick

posted: 8/6/2008 at 9:00 AM
modified: 8/10/2008 at 8:26 PM

Thanks Holly and good to see you working around your set back. I spent a lot of time biking back in 2004 getting over shin splints and haven't logged many bike miles since then. However, I just bought myself a new full suspension mtn bike so now I have to get more cross training in. Here is my goal for the week.....the highest yet....

Day	Plan	Actual	Commentary
Monday	4	4	Easy run, 30 min strength class, 30 min abs class, 30 min walk class
Tuesday	8	9.3	6m warm-up,5K trail race, 1 hr circuit training class
Wednesday	12	12	6 on dreadmill, 6 on trails, 5k mtn bike race too
Thursday	8	8.2	In between showers and thunderstorms, 30 min weights & abs
Friday	6	4	Cut it short because I thought I was going to get wet
Saturday	12	15.5	Nice trail run with some girl friends
Sunday	30	30	Lots of single track, mud and thunder
Total	80	83	A week total PR!

If it would just stop raining!....still waiting for the rain to go away....still waiting but it's not slowing me down! Big grin

Kelly

If you never go fast, you'll never go fast.

perchcreek

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

posted: 8/6/2008 at 9:11 AM
modified: 8/11/2008 at 7:39 AM

Thanks Holly, You should be running real soon. Love your gym "membership" LOL Serious Marathon training now.

Day	Plan	Actual	Comments
Monday	4 miles recovery	4 miles	9:56 with AHR just 134
Tuesday	11 miles m-LR	10 miles	with 250 ft climb out avgd 8:33 pace
Wednesday	10 miles w/8x.5mi	10.1 Miles	incl 6x 0.5 mile... repeats avgd 7:14 pace--muggy
Thursday	4 miles recovery	4 miles	9:37 pace AHR 141
Friday	10 mi m-LR	10 miles	just a nice pace run 8:34.. same pace and HR as Tues but w/o hills..hmm
Saturday	8 miles GA	8 miles	nice sub MP run 7:52
Sunday	21 miles	20.5 miles	hills won but all good 8:40 pace

Totals:	68 Miles	66.6 miles	hard week to build strength

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

mainerunnah

posted: 8/6/2008 at 11:08 AM
modified: 8/10/2008 at 6:27 PM

As usual thanks Holly - keep working out at that special gym (what a deal)! Wink

Monday - 5 miles - 5.01 miles 43:45 (8:44) Tuesday - 6 miles - 8.01 miles - 1:05:10 (8:09) Wednesday - 6 - 8 miles w/ speed work - Warm up - 1.31 Miles - 12:11 (9:19) 5 x 1000 Meter w/90 second recovery: 1 - 4:15 (6:51) - up hill 2 - 3:55 (6:19) 3 - 3:54 (6:17) 4 - 3:51 (6:12) 5 - 3:44 (6:01) 3.1 miles - 19:39 (6:20) Cool down – 2.03 Miles – 19:02 – (9:23) Thursday - 10 miles - 10.11 Miles -1:20:06 (7:56) was going to be a fairly easy run as I started out at an 8:30 pace and my legs felt surprisingly "sproinky" so I ended up picking it up a bit and finishing the final four miles at about marathon pace (7:37). 8:27-8:02-8:24-8:04-7:53-8:10-7:36-7:26-7:50-7:29-:42 Friday - 7 miles - 7.05 Miles 57:59 (8:13) Saturday - 8 +/- miles - 8.21 miles - 1st couple miles as a warmup with the final 6.2 at a nice steady mp 7:38 ish. Total time - 1:14:19 (7:50). Sunday - 12 miles - Sunday - 12.05 miles - 1:32:46 (7:42) Avg HR 135 Max HR 148 - 66 Degrees & Humid 8:41 - 8:11 - 8:11 - 7:55 - 7:48 - 7:30 - 7:2 - 7 - 7:20 - 7:27 - 7:22 - 7:10 - 7:27 - :12 Total - 58 +/- miles - 58 Miles !

Runrtim57

Marathon Maniac #3309

posted: 8/6/2008 at 2:04 PM

slowgino, 15 miles on an indoor track Shocked

- how do you keep track of laps Confused

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!

SLOjim

posted: 8/8/2008 at 12:50 PM
modified: 8/9/2008 at 1:04 PM

Thanks Holly Smile

This week starting to get serious about marathon training..... Sun. 20.25 long done Mon. rest Tues. 6.37 tempo done Wed. 6.63 easy done Thur. rest Fri. 13.5 med long done Sat. 10.5 easy done Total 57 +/- 57.25

Peter NC

Hill Runner

posted: 8/8/2008 at 9:37 PM

Thanks again Holly, I haven't been posting in the daily much this week as I've been doing Jury Duty and unfortunately, we now have one holdout juror so it's back again on Monday Fortunately, my running has not suffered... Sun 17.27 Mon Tue 8.03 Wed 10.12 Thur Fri 10.12 Sat So far...45.53 miles for the week

Upcoming Races:

Boston Marathon, Boston,MA 04/15/13
Grandfather Mountain Marathon,Boone NC 07/14/13
Thunder Road Marathon, Charlotte NC 11/13

Masters Running

40/40 Thread for Week Ending 8/10/08 (Read 477 times)