Masters Running

1

40/40 Thread for Week Ending 9/15/13 (Read 21 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

    83

    Nice!

    IBleedUnionBlue

    81.5

    Weekly distance PR!

    Tramps

    71.6

    Pfitzing right alone

    Mike E

    48.4

    Change of plans

    Opie

    47.5

    Training is going well

    Happyfeet

    44.5

    Good mileage, even without a LR

    SubDood

    41.8

    Mixing it up nicely

    Orange Mat

    40.06

    Made it!

    Fortunate One

    40

    On the nose!

    Holly

    34.3

    Tapering

     

     

     

    Here’s my tentative plan for the week, for now.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    3-5 miles

     4 miles

    Easy pace

    Tuesday

    4-6 miles

     5..1 miles

    Tempo or MP easy pace

    Wednesday

    4-6 miles

     5.3 miles

    Easy pace

    Thursday

    0 miles

     0 miles

    Upper weights and core

    Friday

    0 miles

     0 miles

    Rest day

    Saturday

    2-3 miles

     11 miles

    With striders

    Sunday

    26.2 miles

     19 miles

    Erie Marathon at Presque Isle 

    Total

     

     44.4 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."

      Thanks for keeping us going, Holly.

       

      Day

      Plan

      Actual

      Diff

      Stuff

      Mon

      EZ 7 7.2  +0.2  @ 9:02  good weather

      Tues

      EZ 15  15   @8:48.  Ouch.

      Wed

      Recovery 6  6    @ 8:42; swamp-like

      Thur

      EZ 13  13    @ 8:47

      Fri

      EZ 7 w/ striders  7   @ 8:31

      Sat

       16 w/12MP 16.4 +0.6 w 12 @ 7:41

      Sun

      rest    

       

      Total

      64  64.6  

      .


      Happy

        Thanks Holly!

         

        Day

        Plan

        Actual

        Commentary

        Monday

        3.5 miles

         3.8 miles

        12 x 100m/100m (:19/:26) Yowza!

        Tuesday

        6 miles

         6.3 miles

        Easy Fartlek

        Wednesday

        3 miles

         10.1

        Time Trials (800m and 200m) Easy

        Thursday

        10 miles

         5.3

        Aerobic Run 800m (2:45), 200m (00:36) .

        Friday

        0 miles

         0.0

        Rest day

        Saturday

        5 miles

         4.9

        5K time trial (+w/u and c/d) 20:52 19:41

        Sunday

        10.5 miles

         10.6

        Jog (9:07 pace)

        Total

         38 miles

         41.0

         short week -- may need a pass.

        Week-long work retreat at a resort in northern Minnesota. Great running weather.

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


        MM #6177

          Miles are starting to cut back, so I'm not going to be making 40 this week. But I'd like to keep posting here, if that's OK. Thanks!

           

          day plan actual comments
          Monday 12x 100m/100m sprints/floats, 1 w/u & 1 c/d 3.76 miles @8:57 avg 12x 100m = 24.8 avg
          Tuesday 5 easy 5.26 miles @10:27 avg humid, slow and sluggish
          Wednesday 5.5 O&B: 1 w/u, 2 O & 2 B @8:30, .5 c/d 5.5 miles @9:04 avg tempo miles avg 8:30 but no neg splits Sad
          Thursday rest rest  
          Friday 13 tempo: .5 w/u, 12 @MP, .5 c/d 13 miles @9:12 avg tempo miles avg 9:04, perfect!
          Saturday off (holiday) rest fast day, no food or drink
          Sunday 11 easy 11.3 miles @10:11 avg cool dry weather, felt great!
          totals ~38 38.82 miles bring on the taper!


          MM #5615

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

             

            Day

            Plan

            Actual

            Comment

            Monday

               7 (3 Speed)

             10.3

             3 easy + 4.2 interval + 3.1 easy + squats + crunches and stretches

            Tuesday

               Rest

               0

             Just some lateral step-ups

            Wednesday

              10 (6 Tempo)

             10.3

             1:14:44--including 6 @ 6:25 + squats + crunches and stretches

            Thursday

               7 B/Easy

               7.2

             59:06 + lateral step-ups + crunches and stretches

            Friday

               6 B/Easy

             14.0

             1:40:26--I did my long run today, so I could run with the cc team in the morning. I also did my squats and crunches and stretches

            Saturday

              14 @ 7:17

               7.0

             52:47--ran with the cc team--had fun--+ lateral step-up + crunches and stretches

            Sunday

               6 A/Easy

               5.6

             47:10 + squats + crunches and stretches

            Total

             50

             54.4

             

              As usual lately, by Tuesday I have a pretty good idea what my plan looks like.

               

              Monday...............short, easy run.........................................4.1 miles

              Tuesday...a.m. short, easy run; p.m. free 5k for speedwork...done-9.65 mi.

              Wednesday.....6 miles recovery..............................................done-6.2

              Thursday.........3 miles Pack Pint Run.....................................done-3.5

              Friday..............5 miles easy....................................................done-6.2

              Saturday.........18-20 miles with as much as possible @MP...done-18.1

              Sunday............Rest.................................................................done

               

              Total..............45-47 miles........................................................done-47.7

               

              I may not catch the Pace Bunny in the Swamp but at least I'm closer!

              "Pain only hurts" -Scott Jurek

                Day

                Plan

                Effort

                Actual

                Result

                Monday

                6 miles

                Easy

                6

                6 miles

                Tuesday

                0

                 

                0

                 

                Wednesday

                6-8 miles

                Easy-moderate 4.5 Don't run in full sun

                Thursday

                4-6 miles

                With Strides

                8  Hill repeats

                Friday

                6 miles

                With Strides  feeling the heat

                Saturday

                3-6 miles

                 

                Nice'n cool, ran more than intended

                Sunday

                12 miles

                has to be done

                 12  

                Total

                40-42 miles

                 

                42.5 

                 


                MM #7877

                  85.75 miles this week. That's another weekly milage PR.

                  Philippians 4:13.

                    I see some nice weeks!

                     

                    Mon 9.7 mi (1:21)

                    Tue 9.7 mi (1:37)

                    Wed 11 mi (1:31)

                    Thu 6.6 mi (0:55), rain and 8 mi (1:06), treadmill

                    Fri 10.2 mi (1:19)

                    Sat 11.7 mi (1:55)

                    Sun 16.2 mi (2:11)

                     

                    Total: 83 miles ( 11 hours 55 min)