Masters Running

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40/40 Thread for Week Ending 8/3/08 (Read 446 times)

Holly S.


Marathon Maniac #957

    posted: 7/28/2008 at 3:30 PM
    modified: 7/29/2008 at 12:26 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 last week's tally. You folks are looking great!
    WhoMilesCommentary
    Jim2431574 Top of the list this week – that’s a lot of running...
    Slojim71.7 ANOTHER PR mileage week – woohoo!
    TomD71.35 That’s a lot of running
    Ultrachick5933-mile X-country challenge – wow!
    CNYrunner58.7 Foot in a cast? Who knows, maybe that’s what I need...
    Evenflein57.1 Longest week ever
    Biketm53.1 Sounds like you’re coping better with the H&H
    Hermosaboy52.2 Tough week, suffering from after effects of stings
    Mainerunnah51.04 Nice repeats and progression runs
    Tetsujin48.7 Tet! 31.7 miles is NOT a fizzle!
    Perch48.4 Rest day, finally!
    BCMorant46.3 Very good, staying exactly on plan
    Busiman43.5 Feeling strong, heading into the tougher training
    Slowgino43 In only 3 days
    Breger141.1 I am also a fan of the 2-days-off week
    Twocat33.073 You couldn’t have run another .027-mile?
    WaltRB Free Pass Enjoying the summer

    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."

    evanflein


      posted: 7/28/2008 at 3:47 PM
      modified: 8/3/2008 at 9:50 PM
      Holly, you're a trooper to be keeping this going while on the DL. Hope the end is near for this injury and you're back doing what you really want to be doing!
      Day Plan Actual Comments
      Monday4 miles4.5 Miles8:36 sorta EZ pace
      Tuesday5 miles5.5 milesHilly miles at 8:25 avg pace
      Wednesday10 miles11.2 Miles8:07 avg pace, last 6 miles mostly sub-8's
      Thursday5 miles5.1 milesEZ 8:50 pace on the treadmill
      FridayRest Day0 milesFirst rest day in 3 weeks
      Saturday10 miles11 miles1+ mile w/u, 8k race, 5 miles after
      Sunday20 miles20.2 miles8:21 avg pace, rolling hills, first 20 of the season!
      Totals:54 Miles57.5 milesAnother weekly mileage PR (by .4 mile); glad next week is a cut back week
      BCMorant


      I Can Go The Distance

        posted: 7/28/2008 at 4:49 PM
        modified: 8/3/2008 at 10:11 AM
        Holly, thanks for keeping us going with this thread. I know how much you want to be back running with us. Last week of 46 miles. Hope to be moving up to 54 next week Monday 6 miles easy Done Tues 8.47 miles w/6x1000m Done Wed 4 mile recovery run Done Thur 6 miles easy Done Fri 6 miles easy Done Sat 13 mi LR New LR mileage PR Done Sun 4 mile recovery run Done Total: 47.47

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

        busiman


        Running out of mistakes!

          posted: 7/28/2008 at 5:17 PM
          modified: 8/3/2008 at 4:05 PM
          Thanks for keeping this going Holly! ...sending healing vibes your way... This is a step up week for me. M - Rest T - intervals (not sure which) 6x500 @ 5k pace W - 4mi ez done T - 10mi hills done F - 4mi ez done S - 8mi @ pace 8 at sub marathon pace, felt awesome! S - 18mi long run a fast 19 with half at sub marathon pace Total in the low 50s...actual was 50
          -2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
          also on Twitter
          perchcreek


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

            posted: 7/28/2008 at 5:23 PM
            modified: 8/3/2008 at 12:10 PM
            Thanks again Holly. You should have about 2 more weeks before you miraculously heal. Training starts for Nov 2 City of Oaks Marathon.. plan.. lots of miles, lots of hills, lots of speed.. Mon - 4 mi recovery (4 mi low HR - 134) Tue - 10 mi with 5 at 7:40ish (too warm... ran 8.4 mi at 8:06 pace incl 4 mi at 7:42) Wed - 14 mi m-LR (14 mi hilly in warm muggy but drank enough for a good run) Thu - 4 mi recovery (4 mi really muggy) Fri - 10 mi m-LR (10 mi at 8:03 pace and 300 ft hill.. feeling super strong even in 71F dewpoint Confused ) Sat - 4 mi recovery (4 mi EZPZ with 5 x100m strides) Sun - 21 mi LR (20 miles covering miles 10-20 of the marathon route twice, avg pace 8:32 which is MP+32sec!) Total mid-upper 60's Actual 64.8 mi with some nice fast long runs. Getting stronger! Feel'n Gr8!

            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

            SLOjim


              posted: 7/28/2008 at 5:36 PM
              modified: 8/2/2008 at 11:31 AM
              Thanks Holly Smile hang in there, you'll be hitting the roads again soon! This week....... Sun. rest Mon. 16 long 16.5 long Tues. 10 easy 10.5 easy Wed. 12 easy 12.5 easy Thurs. 10 easy 10.5 easy Fri. rest Sat. 8 easy 7.6 easy Total 55+/- 57.6
              Twocat


                posted: 7/28/2008 at 6:10 PM
                modified: 8/3/2008 at 9:33 AM
                Holly I will add to the long list of appreciative notes for your willingness to run this while on the DL. I am hoping to get back my membership in the thread this week: no free pass necessary.
                DayPlanActualForecastReality
                Monday1414.78 Run with TP.
                Tuesday6 6.10
                Wednesday1015.26 I might go longer. I will have to see how I feel that morning. First two miles I had some leg problems. Took a minute to sit down, felt fine, and off I went!
                Thursday66.03 Run with some friends. Officially back in the 40/40 thread no pass necessary! 42.2 miles for the week so far!
                Friday00 Success! Big grin
                Saturday5.855.85 Race. Again, I did not lay out the courses in this series! These odd distances are not my fault! Really. Well, some races go better than others.
                Sunday8 8.25 Run with DW. She may, however, balk at going more than 7. DW did quit at 7. Sigh.
                Total49.8556.27 Final reverse taper week.

                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/

                CNYrunner


                  posted: 7/28/2008 at 7:42 PM
                  modified: 8/3/2008 at 1:26 PM
                  Almost August….summer zooms by doesn’t it? The light is already changing again. Holly---THANK YOU. Keep up with the recovery and active rest---easy on the active though, I am still worrying about you! 7/28----4 easy with some striders----4 7/29----Off/travel to New London, CT 7/30----16 with 4x25 at7:25 pace (5)----17.1 with 4x25 at 7:25 pace 7/31----12 easy-----14.6 at 8:31 pace (2:02)--rock steady 8/1------12/6 in AM with 4 at MP/6 in PM easy---no double, just 9.3 miles in 1:19 8/2------20—neg. split for last 10-----12.6 miles with 6 at 7:37 pace 8/3------10-12 easy---21.3 at 9:02 pace with 2 of the Js Total---74-76---78.7 Core, abs, etc 3x week, yoga
                  TomD


                    posted: 7/29/2008 at 1:46 AM
                    modified: 8/5/2008 at 2:00 PM
                    Thank for keeps this thread going, Holly. Monday - 8.90 Tuesday - 21.20 Wednesday - 8.6 Thursday - 21.50 Friday - 12.30 Saturday - 5.00 Sunday - 5.00 Total Miles - 77.50 TomD
                    mainerunnah


                      posted: 7/29/2008 at 6:20 AM
                      modified: 8/4/2008 at 6:40 AM
                      As always thanks for keeping us going Holly. Monday - 5 miles - 5.01 - 45:28 (9:05) Tuesday - 8 miles (some lighter than normal speed work in prep for Saturday's 10K) 2.5 mile warm up 22:03 (8:49) 4 x .5 mile repeats w/1 minute recovery - 3:01 - 3:01 - 2:59 - 2:52 - 3.15 mile cool down - 28:06 - (8:55) Wednesday - 5 miles - 6.01 miles 49:28 ( 8:14)Thursday - 10 miles Friday - 6 miles - 3 miles easy 24:54 (8:18) Sataurday - 8 - 10 miles - 2 Mile warm up - 17:38 - (8:49) Beach to Beacon 10K - 40:52 (6:35) this is a course and 10K PR!! Post race cool down - we ran the course in reverse then to where our vehicle was parked. 6.43 Miles - 54:55 - (8:33)Sunday - ?? - Long Run @ recovery pace 14.63 total Sunday - 8.34 Miles - 1:09:32 - (8:20) - RECOVERY! 44.7 miles total (not bad for taking Thursday off unplanned)
                      Runrtim57


                      Marathon Maniac #3309

                        posted: 7/29/2008 at 7:33 AM
                        modified: 8/4/2008 at 9:38 AM
                        Thanks Holly....Ditto on what everyone else has said. I am proud you are being as strong and patient as you can right now, but know how hard this is for you fren Smile Mon - 6.5 easy miles - 8:50 pace Tues - 4 recovery miles - 9:48 easy pace Weds - 12 easy (painful) miles - 1:46:01 - 8:51 pace...need new / different shoes Angry Thurs - 52 miles cycling - with 12.5 mile TT at 23 mph ave pace - resting aches and pains Fri - Off Sat - 11 easy careful miles - felt better with old shoes Sun - 7.3 easy miles - good again Smile Total - 40.8 - Whew, barely made it, and should have new shoes today or tomorrow Smile

                        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!

                        Holly S.


                        Marathon Maniac #957

                          posted: 7/29/2008 at 10:38 AM
                          Quote from perchcreek on 7/28/2008 at 5:23 PM:
                          Thanks again Holly. You should have about 2 more weeks before you miraculously heal.
                          Perch - if this turns out to be true, I'll send you the biggest box of cookies you ever saw... Smile

                          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."

                          slowgino


                            posted: 7/29/2008 at 6:05 PM
                            modified: 8/3/2008 at 11:24 PM
                            Thanks again, Holly. It's gotta be tough while you're on the mend. Take it easy. Plan - nothing special, just run some... Mon - off Tue - 17 miles easy with a few strides; roads + hs track Wed - off Thur - 15 miles easy, nature park trails; bunnies, deer, 9 geese Fri --- off Sat - 13.5 miles easy, forest rock road up/down Sun -- off Total - 45.5 miles
                            ultrachick


                            Ultrachick

                              posted: 7/30/2008 at 9:19 AM
                              modified: 8/3/2008 at 9:42 PM
                              Thanks Holly and good job with the weights! Here's my (recovery?) week...
                              DayPlanActualCommentary
                              Monday43 Easy day, fried quads from weekend
                              Tuesday885K warm-up,5K trail race, 2m cool down
                              Wednesday1212Rec path and trails
                              Thursday810Nice trail run with friends
                              Friday64Cut short because of surprise dinner reservation
                              Saturday1210
                              Sunday2021.5Will be going longer to make up missed mileage
                              Total7068.5Didn't quite make it with all the rain!
                              What I lacked in mileage I made up with quad burning intensity-a run down the Mt Mansfield Toll Rd-4.5 miles on Sunday. Kelly
                              If you never go fast, you'll never go fast.
                              HermosaBoy


                                posted: 8/3/2008 at 2:05 PM
                                I bow to the efforts of Holly our 40/40 keeper!!! Thanks! Big grin
                                DayPlanActualCommentary
                                Sun – AM1312.6 in 1:32:56 Not a bad run considering how beat up I felt at the start. Mile 08 -- 7:04 Mile 09 -- 7:07 Mile 10 -- 7:02 Another 0:51 @ 6:43 pace Then back home @ 7:25 pace.
                                Sun – PM00
                                Mon – AM3.250 Sleepy time
                                Mon – PM56.3 in 46:36
                                Tues – AM3.253.3 in 27:36 Nice run with the dog
                                Tues – PM1010.2 in 1:11:27 Includes 4 sets of 800/1200 repeats with 1:00 between 800/1200 and 400 recovery between sets.
                                Wed – AM3.253.27 in 27:41 Legs a bit tired and tight from last night. Took it nice and easy by hr. Temp a bit nicer today, but humidity still 100% -- yikes!!! Saw a fox run across the road -- didn't realize that they were still running wild around here.
                                Wed – PM1010.15 in 1:14:08 Hot, humid and legs a bit tired from yesterday. Backed it off a bit so as not to beat myself up too much. Got a good sweat going...
                                Thu – AM3.250 Recovery sleep
                                Thu – PM84.2 in 29:2966% humidty and dewpoint of 75%
                                Fri – AM3.250 Sleep
                                Fri – PM47 in 48:36 Felt really comfortable. A bit faster than anticipated -- probably because I was thinking about the boys' races tomorrow and wondering how they are going to do...
                                Sat – AM102.5 in 23:211.5 mile shakeout @ 4:30 AM with KeeMan1.5 mile shakeout @ 4:30 AM with KeeMan. Then ran a 1 mile warm-up with him
                                Sat – PM010.50 in 1:09:06 Includes 6 mile progression run – 2 @ MGRP, 2 @ HalfGRP and 2 @ 10kGRP
                                Total76.2570 Missing the 3 morning runs cut the mileage a bit. A good quality week though!

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

                                 

                                Rob

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