Masters Running

1

40/40 Thread for Week Ending 1/12/14 (Read 23 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

    SubDood

    81.6

    Another great running year – well done!

    IBleedUnionBlue

    75.7

    All time high for annual mileage – well done!

    Alexander

    72

    Amazed you made it to the TM after 3 hours of shoveling – tough workout!

    Opie

    52

    Caught the bunny – new record – well done!

    Orange Mat

    47.8

    I’m tired of it, too.

    Holly

    46.5

    Need to start increasing mileage

    Mike E

    46

    Great speed for a 5K in the snow!

    C-R

    42.8

    Plus bitter shoveling x-training

    Fortunate One

    41.5

    Nice start!

    Shipo

    Free Pass

    Winter getting in the way

     

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     0 miles

    Weights and core

    Tuesday

    4-6 miles

     6 miles

    Easy pace

    Wednesday

    4-6 miles

     5 miles

    Intervals on TM

    Thursday

    4-6 miles

     4.6 miles

    Easy pace

    Friday

    0-3 miles

     2 miles

    Weights and core

    Saturday

    4-6 miles

     6.5 miles

    Easy pace

    Sunday

    15-17 miles

     16 miles

    Long run

    Total

     

     40.1 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."

    C-R


      Thanks Holly. I'm in.

       

      MTS: 52.5 this week. Happy considering the weather and snow shoveling.


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

      http://ncstake.blogspot.com/

        This week I'll reintroduce the McMillan steady state run.  I think it helped a lot in my last marathon training cycle, even though I didn't do it much.

         

        Monday........warm up + 5 mi. steady state run + cool down (7.5 total)...........partly done-4.5 mi.

        Tuesday........7 easy..................................................................................................done-9.5 mi.

        Wednesday...9 easy........................................................................................partly done-6.1 mi.

        Thursday.......Yasso 800 workout x 8 (8.75 total)......................................................done-9.3 mi.

        Friday............5 easy..................................................................................................done-5.1 mi.

        Saturday........15 miles with the 2nd half @MP.....done but with only part of 2nd half as planned-15 mi.

        Sunday..........Rest........................................................................................................2.8 mi.

         

        Total..............52 miles.............................................................................................done-52.3

        "I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me


        Latent Runner

          Day

          Plan

          Actual

          Commentary

          Monday

          8 miles

          0 miles

          Packed the wrong running clothes for work; saw that the temperature was going to be in the low 50s and packed a tee-shirt and shorts only to have a cold driving rain fall all afternoon.  My bad; should have packed my normal winter running gear.  Sad 

          Tuesday

          8 miles

          9.6 miles

          Yesterday's deluge followed by last night's deep freeze (it was well below zero when I got up this morning) left the cemetery dangerously slippery; I managed a half of a lap and headed out onto the roads.  I got turned around a bit and ended up running a little further than planned.  Smile 

          Wednesday

          8 miles

          0 miles

           

          Thursday

          8 miles

          0 miles

           

          Friday

          8 miles

          10 miles

          It has been a rough week work-wise; finally got out at lunch today.  Looks like I have some work to do this weekend.  Smile

          Saturday

          8 miles

          12.5 miles

          Pretty surreal weather conditions today; foggy, cold-hot-cold-rainy...  Dressed in two tee-shirts and shorts I was way cold for the first two miles, comfortable for the next two, and then too hot by mile 6.  I took off my inner long-sleeve tee-shirt and immediately hit a very cold temperature gradient followed by some nice freezing rain.  I slogged through it, and for the next 6+ miles went from too hot to too cold to too wet. 

          Sunday

          8 miles

          13 miles

          Today the trail was pretty much all water over ice; pretty bad footing to say the least.  I bailed after one mile and hit the roads once again. 

          Total

          56 miles 

          45.1 miles

           

          Fat old man PRs:

          • 1-mile (point to point, gravity assist): 5:50
          • 2-mile: 13:49
          • 5K (gravity assist last mile): 21:31
          • 5-Mile: 37:24
          • 10K (first 10K of my Half Marathon): 48:16
          • 10-Mile (first 10 miles of my Half Marathon): 1:17:40
          • Half Marathon: 1:42:13


          MM #7877

            M - 5 m. 8:50 pace.

            T - 10 m. New pair of shoes.

            W - 10 m. A little harder than yesterday.

            T - 10.5 m. 1 wu / .5 cd. 9 miles between 8:40 - 8:20.

            F -  4.25 m. EZ jog in the rain.

            S - 10.25 m.

            S - 18 m. Long Run.

             

            Total - 68 miles this week.

            Philippians 4:13.

            SubDood


              Thanks, Holly! I'm in.

              Last week of base-building:

               

              Day

              Plan

              Actual

              Commentary

              Monday

              14.0 miles

              14.2 mi aerobic (~8:13), on TM.

              Tuesday

              9.0 miles

              9.0 mi easy fartlek on TM.

              Wednesday

              15.5 miles

              15.2 mi aerobic (~8:15), on TM.

              Thursday

              5.5 miles

              5.5 mi jog (~9:20 pace) on TM.

              Friday

              11.5 miles

              11.7 mi out-n-back (~7:40 pace) on TM.

              Saturday

              16.5 miles

              16.6 mi long run (~8:20 pace) OUTDOORS

              Sunday

              7.0 miles

              7.1 mi easy fartlek (~8:08 pace) on TM -- too slushy outside.

              Total

              79.0 miles

               79.3 miles

              Week 10

               

              Next up: Hills Phase

              Tramps


                Thanks, Holly.

                Holidays are over so I'm trying to get back to a 40-mile week.  No real plan, though.

                Day

                Plan

                Actual

                Diff

                Stuff

                Mon

                ? 7.2   Waited out the rain, then ran a muddy one @ 8:34

                Tues

                ?      

                Wed

                ? 7.1   Another mid-day run; sproinky @ 8:13

                Thur

                ? 4.1   @8:18 at lunch

                Fri

                ?      

                Sat

                ?      endless cold rain

                Sun

                ? 13.5   @8:32; upper 30's but still black ice

                Total

                ? 31.9   Fail.  I blame work and weather.

                Be safe. Be kind.

                  Hi Holly.  I've resolved to get organized.  We'll see how long that lasts.

                   

                   

                  Day

                  Plan

                  Actual

                  Commentary

                  Monday

                  6 miles

                  6 miles

                   

                  Tuesday

                  rest

                  0 miles

                   

                  Wednesday

                  6 miles

                  6 miles

                   On TM, 3 at tempo pace

                  Thursday

                  6 miles

                  6 miles

                   

                  Friday

                  6 miles

                  6 miles

                   

                  Saturday

                  6 miles

                  4 miles

                   

                  Sunday

                  12 miles

                  12.36 miles

                   

                  Total

                  42 miles 

                  40.36 miles

                   

                  C-R


                    Hi Holly.  I've resolved to get organized.  

                     

                    This is a union/bargaining unit gig? And I don't have my card. Oh boy. 


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

                    http://ncstake.blogspot.com/

                    OrangeMat


                    MM #6177

                      Thanks Holly. So is there a trick to copying and pasting tables in this new format?

                       

                      day plan actual comments
                      Monday 5 recovery w/fartleks 5.33 miles 10:31 avg pace
                      Tuesday rest rest  
                      Wednesday 8 aerobic w/hills 8.51 miles 9:34 avg pace
                      Thursday 3 recovery, core class 3 miles, core class 10:48 avg pace
                      Friday 15 long w/6-8 @MP 15.46 miles 9:47 avg pace overall, 7 mile @MP avg 9:19; tough to get up to speed in the snow!
                      Saturday core class core class experiencing some nagging hip flexor pain since the long run, hope it's nothing...
                      Sunday 11 aerobic w/hills 11.2 miles 9:56 avg pace
                      totals 42 miles 43.5 miles 2x core class
                      Mike E


                      MM #5615

                        For some reason, I can copy and paste on my computer at work but not at home...weird.  Anyway...here's the plan for the week...and thanks, again, Holly!

                         

                        Day

                        Plan

                        Actual

                        Comment

                        Monday

                          10 (6 Strength)

                          10.0

                         1:12:59 (including 6 at 6:40 pace) + squats, crunches, and stretches

                        Tuesday

                          Rest

                            0.0

                         Some push ups and crunches

                        Wednesday

                          12 (9 Tempo)

                          12.0

                         1:26:09 including 9 at a 6:49 pace + squats, crunches, and stretches

                        Thursday

                            7 Easy

                            7.0

                         57:43 + some light weights workouts, pushups, crunches, and stretches

                        Friday

                            8 Easy

                            8.0

                         1:04:03 + squats, crunches, and stretches

                        Saturday

                          16 Long

                          17.0

                         2:04:28 + pushups, crunches, and stretches

                        Sunday

                            6 Easy

                            6.0

                         48:46 + squats! crunches! and stretches

                        Total

                          59

                          60.0

                         

                        Alexander R


                          Mon 11 mi (1:28) treadmill
                          Tue 11 mi (1:27) treadmill
                          Wed 12.5 mi (1:38) treadmill
                          Thu 10.5 mi (1:29) treadmill
                          Fri 7.8 mi (1:13)
                          Sat 9.7 mi (1:28)
                          Sun 14.1 mi (1:48)

                          Total: 76 miles ( 10 hrs 30 min)

                           

                          well, at least it was not an all-treadmill week.

                          it was nice to finally get out on Friday,

                          and the weekend, after 8 treadmill days in a row

                          NHLA


                            resting  mon - wed.

                            2 miles thurs

                            13 miles fri.

                            9 miles sat.

                            14 miles sun.

                            38 for the week    25 on dirt   felt good to get off the pavement.