Masters Running

12

40/40 Thread for Week Ending 9/22/13 (Read 27 times)

    I'm your self-appointed guest host.  I figure Holly's got much more important things to pay attention to this week.

     

    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...

     

    Big cut-back week for me with a fun 5k on the weekend.

    Day

    Plan

    Actual

    Diff

    Stuff

    Mon

    EZ 10 10    @8:25; nice morning

    Tues

    EZ 6  6.1 +0.1 @ 8:43

    Wed

    9 w/intervals 5.2 -3.7 @8:42

    Thur

    EZ 5 9.1 +0.4 6x800's 

    Fri

    EZ 3  3.9 +1.3 @ 8:26

    Sat

     13/ w5K race 12 +0.3  warm-up +5K@6:53+easy miles

    Sun

    rest    

     

    Total

    46  46.3  

    .


    MM #5615

      Good thinking, Tramps!


      Marathon Maniac #957

        Thanks Tramps!

        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."


        MM #5615

          So...here's the plan for the week...

           

          Day

          Plan

          Actual

          Comment

          Monday

             7 (3 Speed)

            10

           Good workout tonight--4 x 1200 all under 4:20 + Lateral Step-ups + crunches and stretches

          Tuesday

             Rest

              0

           Just some squats

          Wednesday

            11 (7 Tempo)

            11.5

           1:23:06--7 @ an average of 6:34 pace + lateral step-ups + crunches and stretches

          Thursday

              6 B/Easy

            10.3

           1:25:55--I did 10 tonight so I could just do 6 tomorrow...got something else to do + squats + crunches and stretches 

          Friday

            10 A/Easy

             6.2

           51:38 + lateral step-ups + crunches and stretches

          Saturday

            10 B/Easy

             8.0

           2 mile cc race in 12:08 + 2 mile wu + 4 mile cd + squats + crunches and stretches.

          Sunday

              6 A/Easy

             6.0

           50:13 + lateral step-ups + crunches and stretches

          Total

            50

            52.0

           


          barefootin'

            Sign me up.

             

            My last 40 mile week was July 2012 then I got a stupid 13 month virus.  I'm making up for lost time now.

             

            Day

            Plan

            Actual

            Comment

            Monday

              6

             6

             

            Tuesday

              6

             6

             

            Wednesday

              6

             6

             heavy rain for the first mile

            Thursday

              6

             6

             first 4-day cycle since February

            Friday

              6

             6

             

            Saturday

              10

             10

             

            Sunday

             

             

             

            Total

              40

            40

             first 40 mile week since July 2012!

            Bill Wagnon / stl

              Yup, sign me up as well; I'm 56 and as of mid July I bumped my weekly mileage to roughly 56 as well.  Smile

               

              Last week I had to cut my mileage a bit as I got Shanghaied into joining an "Ultra" relay team (i.e. a six person team) for the 2013 RTB - New Hampshire event.  I ran my normal 8 mile training runs on both Monday and Tuesday, I deliberately didn't run Wednesday and Thursday due to my recruitment, my first two RTB legs Friday totaled 15.2 miles, and my final four RTB legs on Saturday totaled 17.6 miles.  On Sunday I didn't completely rest; to help loosen up I kinda-sorta jogged the 5K race I had originally signed up for back in July.  Total mileage 49.9.

               

              Hopefully I'll be able to do my normal eight miles per day for the next couple of weeks.


              Hungry

                I'm in. Here's this week's plan -- a short week with speed work ...

                Day

                Plan

                Actual

                Comment

                Monday

                4.0

                 4.1

                 16 x 50m/50m windsprints (:09/:14)

                Tuesday

                5.5

                5.5

                 Fartlek (chilly temps felt good!)

                Wednesday

                5.0

                 4.6

                 Time Trials (800m, 200m)(2:48,0:36)

                Thursday

                8.5

                 8.6

                 Aerobic Pace

                Friday

                0.0

                 

                 Rest

                Saturday

                4.0

                4.7

                 Time Trial (3K in 11:43 1.5 mi in 9:02)

                Sunday

                9.5

                10.4

                 Jog

                Total

                36.5

                37 .9

                 <40 miles, but lots of huffing/puffing

                2013: 2647.2 miles

                2014: Boston

                  Kind of a mini taper for first race in over 6 months.  More of a training run though on a mountain course

                   

                  Day

                  Plan

                  Effort

                  Actual

                  Result

                  Monday

                  0-4 miles

                  Recovery

                   

                   

                  Tuesday

                  6-8

                   

                   

                   

                  Wednesday

                  6-8 miles

                  Strides    

                  Thursday

                  2-4 miles

                  Strides

                     

                  Friday

                  0

                  Taper for Sat HM    

                  Saturday

                  13.1-15 miles

                  Try for a couple cooldown

                     

                  Sunday

                  4-6 miles

                   

                     

                  Total

                  35-40 miles

                   

                   

                   


                  Marathon Maniac #957

                    Hi, Shipo!

                     

                    Here’s my tentative plan for the week, for now.  Everything is up in the air, with my mom’s illness.

                     

                    Day

                    Plan

                    Actual

                    Commentary

                    Monday

                    0-3 miles

                     0 miles

                    Weights and core

                    Tuesday

                    4-6 miles

                     5.3 miles

                    Easy pace

                    Wednesday

                    0-3 miles

                     0 miles

                    7am ortho appt for DD, likely no run

                    Thursday

                    4-6 miles

                     6.1 miles

                    Tempo or MP

                    Friday

                    4-6 miles

                     3 miles

                    Easy pace

                    Saturday

                    4-6 miles

                     10 miles

                    Easy pace

                    Sunday

                    12-16 miles

                     10 miles

                    Long Run

                    Total

                     

                     34.4 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."


                    MM #6177

                      Taper week #1. Thanks for stepping in Tramps. Thinking of you, Holly.

                       

                      day plan actual comments
                      Monday 12x 100m/100m sprints/floats, 1 w/u & 1 c/d 3.8 miles @9:03 avg 12x 100m = 24.6 avg
                      Tuesday 5 recovery 5 miles @10:41 avg  
                      Wednesday 5 O&B: .5 w/u, 4 @8:30, .5 c/d 5 miles @8:38 avg tempo miles avg 8:14
                      Thursday rest rest sleeping a lot lately, hope that isn't a bad sign...
                      Friday 11 tempo: .5 w/u, 10 @MP, .5 c/d 11 miles @9:04 avg MP miles avg 8:57
                      Saturday 8 easy 8.01 miles @10:12 avg that's it? Sad
                      Sunday rest    
                      totals ~33 32.81 miles bah, taper....

                        Thanks Tramps.  This week is sharpening.  Too early to taper.

                         

                        Monday...............short, easy run............................................................done-4.56 miles

                        Tuesday.....Steady state stamina run (most sub-9 pace).......................done-6

                        Wednesday...14 miles with 2nd half @MP.............................................10

                        Thursday....6 miles easy.........................................................................5.3

                        Friday.........6 miles easy + 6 strides.......................................................done-6.4

                        Saturday....5k race so about 6 mi. with warmup & cooldown.................done-8.14 with a P.R.!

                        Sunday......10 miles easy.......................................................................done-10

                         

                        Total.........52...........................................................................................50.3

                        "Pain only hurts" -Scott Jurek


                        MM #6177

                          This week is sharpening.  Too early to taper.

                           

                          When is your race, Opie? I thought we were the same weekend, October 5/6. Wow, my coach really has me at a steep taper this time, she wasn't kidding....

                            We are, Esther.  I haven't done a long taper in a long time.

                            "Pain only hurts" -Scott Jurek


                            MM #6177

                              I've been exhausted at the start line these past two cycles, so we're trying something different. I may be ready to climb the walls by next week though. Might actually be a good thing for me!

                              C-R


                                I didn't sign up this week but made 41 with a 5k race too. Finally thinking I may be back in the saddle.


                                "He conquers who endures" - Persius
                                "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

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