Masters Running

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40/40 Thread for Week Ending 2/8/09 (Read 701 times)

Holly S.


Marathon Maniac #957

    posted: 2/2/2009 at 10:05 AM
    modified: 2/8/2009 at 8:37 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. Let me know if I missed you or got your numbers wrong...
    WhoMilesCommentary
    Dopple Bock114 Do you have your own TM, or do these miles at the gym?
    Rasmussenmp68.7 Welcome!
    Perch65.6 Lots of hills
    WillRunForBeer58.72nd PR week in a row!
    JDMom358 Plus weights and Pilates
    Evanflein52.1 Some amazing runs in bitter temps
    Holly51.3 Tough wave run on the TM
    Mainerunnah50.35 Another speedy race in the winter cold
    PeterNC50.01 First 50-mile week in months. Glad the knee issue cleared up
    Slo_Hand49.8 Start of a series of races now
    BCMorant45.2 Super Bowl 10K in Redondo Beach – I think I’m jealous....
    MrPHinNJ42.3 Plus yoga
    Pfriese42.3 Mardi Gras Marathon!
    Hermosaboy35.1 Recovery time
    Busiman34 Recovery weeks are good
    EGH333.3 Sore shin – ouch!
    Diverdoc Free Pass Nursing a sore Achilles
    Here’s my plan for the week. Keeping my fingers crossed, because right now the forecast for my Saturday LR is looking very nice – mid-30’s!
    DayPlanActualCommentary
    Monday0-22.25 miles Plus weights and abs
    Tuesday7-9 9 miles 7 x ½ mile Intervals, 1 min recovery
    Wednesday6-7 5 miles Easy pace on TM
    Thursday7-10 7 miles Intervals on TM again
    Friday0-2 3.10 miles Plus 6 x 10 sec hill sprints and weights
    Saturday20 7.65 miles Easy pace
    Sunday5-8 20.50 miles With miles 16, 17, 18 at 8:36, 8:47. 8:47
    Total? 54.5 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."

    evanflein


      posted: 2/2/2009 at 10:29 AM
      modified: 2/8/2009 at 9:10 PM
      Hi Holly! Good luck with that forecast... enjoy it for me!
      DayPlanActualComment
      MondayXT / EZ0 milesFelt run down = rest day
      Tuesday5 miles5.34 miles8:49, 8:42, 2 @ 8:20, 8:13, last .34 @ 7:30
      Wednesday8 miles9.7 milesTempo run with 4 @ 7:54
      Thursday5 miles5 milesEasy pace at 8:47
      FridayRest or EZ3 milesEasy 8:45 pace
      Saturday8 miles12.5 milesLots of hills and 8:42 avg pace
      Sunday18 miles17 milesNo sproink, sloggy 8:59 avg pace. Ugh.
      Total44 miles52.5 milesTime for a cutback week!
      Slo


        posted: 2/2/2009 at 10:50 AM
        modified: 2/9/2009 at 9:12 AM
        Race Week.......I'm scheduling 39 but I may back that off depending on how I feel.
        DayPlanActualCommentary
        Monday45.264 easy….w/Swim
        Tuesday7.572 easy, 1mi @5k, 800m easy 4x400@3K
        Wednesday33.6 Easy…..w/Swim
        Thursday33.85 Easy
        Friday34.55 Easy…...w/Swim
        Saturday674 Mile race 27:00min 6:45 Goal 28:36min 7:09 actual Angry >
        Sunday1212.5 Long
        Total3943.8
        WillRunForBeer


          posted: 2/2/2009 at 12:19 PM
          modified: 2/8/2009 at 2:53 PM
          As always, thanks for keeping this going, Holly!
          Day Plan Actual Remarks
          Monday rest 3.1 recovery
          Tueday99.1 8:02/mi
          Wednesday6 6.1 recovery
          Thursday 1313.1 8:49/mi
          Friday rest 3.1recovery
          Saturday 5 5.1 recovery
          Sunday 16 16.2 8:16/mi overall. Planned 2 wu, 12@MP, 2 cd, but after 10@MP (7:56/mi, AHR 158) had had enough.
          Total 49 55.9
          Quote from jdmom3 on 2/2/2009 at 1:08 PM:
          Total plan: 60
          Angry Big grin -- just kidding, Meg

          Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com

          jdmom3


            posted: 2/2/2009 at 1:08 PM
            modified: 2/8/2009 at 11:25 AM
            Thanks Holly! Trying for 60 this week - all pretty easy. Mo - 4 recovery TM (34:00); one hour pilates Tu - 10 med/long (1:20:30) Wed - 6 easy TM (48:24)/weights Th - 12 easy (1:34:43) Fri - 5 easy (40:24) Sat - 17 long (2:12:02) Sun - 6 recovery (49:30) Total: 60

            Once a runner . . .

            mainerunnah


              posted: 2/2/2009 at 1:38 PM
              modified: 2/9/2009 at 5:24 AM
              Thanks Holly....and good luck. Wink Monday - Rest Day Tuesday - 7.01 miles - 51:08 - 7:18 - 1 mile warm up - 4 x 1 mile w/ 1/4 mile recovery jogs - 1 mile cool down 8:26 - 6:38 - 2:10 - 6:35 - 2:09 - 6:27 - 2:08 - 6:11 - 2:00 - 8:16 - :07 Wednesday - 5.01 miles easy - 42:27 - 8:29 8:25 - 8:28 - 8:29 - 8:29 - 8:28 - :08 Thursday - 11.02 miles - 1:27:45 - 7:58 (Wave Run) 8:44 - 8:45 - 7:34 - 8:17 - 7:29 - 8:17 - 6:52 - 8:16 - 6:30 - 8:18 - 8:34 - :09 Friday - 7.02 miles progressive - 54:36 - 7:47 8:21 - 8:17 - 7:53 - 7:46 - 7:34 - 6:53 - 7:44 - :08 Saturday - 7.01 miles - 59:14 - 8:26 - Avg HR 129 Max HR 138 - Cold start at -1°. 8:44 - 8:42 - 8:22 - 8:18 - 8:23 - 8:11 - 8:25 -:02 Sunday - 15.01 miles - 2:14:31 - 8:56 - Avg HR 125 Max HR 138 - Sunny & 36° to start about 46° when I finished Total - 52.07 miles
              Road Shuffler


                posted: 2/2/2009 at 6:53 PM
                modified: 2/8/2009 at 12:41 PM
                I guess I'll end my lurking and join in.... Based upon my recovery run/jog today (from Sunday's race), this is probably a tad too aggressive but my plan is to do 70 miles this week for the first time since June... Monday 2/2 6 recovery .... 6 miles (sore and slow) Tuesday 2/3 10 easy .... 0 miles (Still quite sore, instead of being my usual stubborn bastard self, I decided to look at the bigger picture) Wednesday 2/4 10 easy .... 12 miles (still sore) Thursday 2/5 7 (5 @ tempo)... 12 miles (legs much better, but still decided to axe the tempo for this week) Friday 2/6 11 easy ... 12 miles Saturday 2/7 10 easy ... 12 miles Sunday 2/8 18 long ... 19 miles (a real struggle ...tired legs) Total - 70 miles .... Actual - 73 miles
                MrFinn


                Prince of Fatness

                  posted: 2/2/2009 at 8:00 PM
                  modified: 2/8/2009 at 12:09 PM
                  Thanks Holly. More easy running for me.
                  DayMilesComment
                  Mon6.02Easy
                  Tue0Yoga
                  Wed8.40Easy
                  Thu6.01Easy
                  Fri0Yoga
                  Sat13.82Easy
                  Sun6.32Easy
                  Total = 40.6

                  Not at it at all. 

                  rasmussenmp


                  usandtoto-2@msn.com

                    posted: 2/2/2009 at 10:51 PM
                    modified: 2/8/2009 at 8:35 PM
                    Thanks Holly.. 13 weeks till Eugene Marathon Mon: 10 miles - 10.5 miles (7:36 pace) Ave HR 142, Max HR 161, including 2m (temp), 4x1/2m (5k pace) with 60 sec recovery (easy pace) and 2m (tempo). Tues: 15 miles - 10.0 miles (8:20 pace) Ave HR 128, Max HR 139 Wed: 6 miles - 12.5 miles (8:06 pace) Ave HR 135, Max HR 150 Thurs: 10 miles - 6.0 miles (8:36 pace) Ave Hr 126, Max HR 138 Fri: 6 miles - 6.0 miles (8:32 pace) Sat: 6 miles - 5.0 miles (8:26 pace) Ave HR 129, Max HR 153 inlcuding 4 1 minute pickups at MP Sun: 26.2 miles (Valentines Marathon) - 28.5 miles, unofficial time: 3:33:28 (no chips) includes 1m warmup, 1 mile cooldown and a 1/4m for missing a turn. total: 77.5 miles

                    Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

                     

                    DoppleBock


                      posted: 2/3/2009 at 9:39 AM
                      modified: 2/8/2009 at 8:05 PM
                      Thanks Holly - YMCA TM - They have a flat screen TV in front of every aerobic piece of equipment and since I am too cheap to pay for TV programming its nice to have the variety. My DW left at noon yeaterday and my total miles this week will be dependant on how long she is gone (Family matter) I do have an eliptical in the basement, so less running will = more cross training. I am also checking into options for the girls (3,8) at the YMCA. M 15/5/0 + Nadda T 0/6/0 + 40 minutes elitpical W 15/6/6 (DW is back - Yeeha!) (15 had 9x.25 mile TM hills 4% and 10.0MPH) + walk 1 mile + Weights TH 11/04 + 15 minutes Stairclimber + Weights + Core FR 17/5/5 + weights + core - 2 recovery 5 milers were outside - Nice day in WI SA 11/7 +1 mile walk + 12 minutes Stair climber + Weights SU 23/5 23 finished with 25 minutes @ T pace. + Weights + Core Done - Next week will be a lot less (3 day vacation) 141 running 67 minutes eliptical + 2 miles walking + 5x weights and 3x core - Best week in a long time

                      Long dead ... But my stench lingers !

                       

                       

                      Diverdoc


                        posted: 2/3/2009 at 4:55 PM
                        modified: 2/8/2009 at 5:02 PM
                        Hmmm. can't figure out this achilles pain. One day its there, the next it's not...weird? Anyhow here is the plan Mon----5 did 6 Tues---10 did 10.5 Wed----5 did 6 Thur---10 did 10.5 5.5 mile MP in the midlde @ 7:50 per mile. sniff sniff can any one smell BQ !! Great run!!! Fri-------5 did 6 Sat------Rest did 5 Sun----18 slow did 20 Total 53 or some such nonsense. Actual 64
                        Ileneforward


                        #artbydmcbride

                          posted: 2/4/2009 at 4:33 PM
                          modified: 2/5/2009 at 10:33 AM
                          Howdy ya'll! Big grin Day ..... Plan ....... Actual .... Remarks Monday ..... rest ....... rest.... Tueday ..... 4 miles ....... 4.25.... Wednesday ..... 5 miles ........ 5 Thursday ..... 7 miles Friday ..... 5 miles Saturday ..... 13.1 miles Sunday ..... 6 miles Total.....

                           

                          Runners run

                          pfriese


                            posted: 2/5/2009 at 9:57 PM
                            modified: 2/8/2009 at 9:23 PM
                            Holly, thanks again for running 40/40 thread. Recovery week for me, pass needed. M - travel day - done T - rest day - done W - 7.75 mile run - done Th - 7.75 mile run - done F - 7.5 miles - done Sa - rest day - done Su - 16 mile run - one ___________________________ Total - 39 miles running - Done Paul
                            HermosaBoy


                              posted: 2/7/2009 at 5:15 PM
                              Quote from DoppleBock on 2/3/2009 at 9:39 AM:
                              Thanks Holly - YMCA TM - They have a flat screen TV in front of every aerobic piece of equipment and since I am too cheap to pay for TV programming its nice to have the variety. My DW left at noon yeaterday and my total miles this week will be dependant on how long she is gone (Family matter) I do have an eliptical in the basement, so less running will = more cross training. I am also checking into options for the girls (3,8) at the YMCA. M 15/5/0 + Nadda T 0/6/0 + 40 minutes elitpical W 15/6/6 (DW is back - Yeeha!) (15 had 9x.25 mile TM hills 4% and 10.0MPH) + walk 1 mile + Weights TH 11/04 + 15 minutes Stairclimber + Weights + Core FR 17/5/5 + weights + core - 2 recovery 5 milers were outside - Nice day in WI SA 11/7 +1 mile walk + 12 minutes Stair climber + Weights SU
                              You are a machine!!! Your are putting in some nice work. I can't wait to see the results!!! What is your goal race and remind me to stay out of your way...

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

                               

                              Rob

                              HermosaBoy


                                posted: 2/7/2009 at 5:28 PM
                                Back in the game -- snuck in with no pass needed...
                                DayActualCommentary
                                Sun – AM6 in 45:37 Running with CamScam
                                Sun – PM Weights Superbowl Special – YIKES
                                Mon – AM REST
                                Mon – PM4 in 29:17 Running indoors – hamster track, 9 laps to the mile
                                Tues – AM REST
                                Tues – PM REST DaddyDos…
                                Wed – AM REST
                                Wed – PM13.3 in 1:41:50 Nice run with the crew. Got kind of cold at the end.
                                Thu – AM REST
                                Thu – PM REST Got to go watch KeeMan in a Jazz combo while enjoying a barbecue chicken pizza and some nice wine. It don’t get much better!!!
                                Fri – AM REST
                                Fri – PM7.2 in 50:00 Nice to be running in shorts. Over dressed a bit due to just getting over a cold. Lots of puddles and ice to run around, but I am not going to complain. I wish the clouds didn't start rolling in during the run...
                                Sat – AM9.73 in 1:12:17 Includes 4x 0.53 hill repeats into a 1 mile uphill tempo (6:03/mi.). First hard workout since Houston – felt GOOD!
                                Total40.2 Time to get back to work…

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

                                 

                                Rob

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