Masters Running

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40/40 Thread for Week Ending 9/21/08 (Read 524 times)

Holly S.


Marathon Maniac #957

    posted: 9/15/2008 at 2:34 PM
    modified: 9/22/2008 at 6:08 AM
    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 the tally from last week. Let me know if there are any errors.
    WhoMilesCommentary
    CNYrunner77.2 Lots of miles and quality work.
    Twocat71.95 Relay race – what fun!
    Mainerunnah68.6 Taper time, fast guy. Smile
    Jim2431565 Doubles and 5K PR – nice!
    TomD64.7 Lewis and Clark Marathon, cancelled after 10 miles – bummer!
    Slowgino60 Nature park trails, bridges, waterfront – such nice places to run!
    Busiman595K race, then 13 fast – tough workout!
    BCMorant54 Bruce, I hope you stay with us...
    Barefoot Rick52.92 Rick – I could never stop at 2.07 or 2.06 – I’d go around the block to make it a round number...Big grin
    Biketm45 Cut back week, new shoes.
    Pfriese43.8 With a 5K, AG placement – well done!
    Hopeful4ever43 First 20-miler – woo hoo!
    Holly42.4 First time over 40 miles in 12 weeks!
    Breger41.3 Can’t believe you were trying to run with Ike..Big grin
    Hermosaboy41.1 Still on the mend.
    PeterNC37.4 Peter – I often have to cut short runs due to time constraints – annoying, I know.
    Evenflein32 Quality tapering.
    Slojim30.1 Sick this week, and with a HM...Sad
    Here's my plan for the week, cutback week so I won't make 40.
    DayPlanActualCommentary
    Monday?4 Easy pace, no timing
    Tuesday?0 Power outage disrupting my schedule
    Wednesday? 8.05 miles10 x striders and 1 @ 8:31
    Thursday? X
    Friday? 2.45 miles
    Saturday? 14.4 Air Force HM, plus 1.3 mile WU and CD
    Sunday? 8.2recovery pace
    Total? 33.1 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."

    evanflein


      posted: 9/15/2008 at 2:57 PM
      modified: 9/22/2008 at 7:50 AM
      Holly, I guess I had no idea that Dayton would be in Ike's path... Hope the lights come on soon (before the steaks thaw)! Gulp, this is it... The true test of whether I finally achieve this long-held goal. Guess I need to shut up about it so as not to jinx myself...
      Day Plan Actual Comments
      MondayXT Day[3] Miles30 minutes pool running
      Tuesday3 miles[4] miles40 minutes pool running
      Wednesday4 miles4.5 mileschilly run, 8:19 avg pace
      ThursdayRest[3] miles30 minutes pool running
      FridayRest Day0 miles
      Saturday26.2 miles26.2 milesGoal time of 4:15....
      SundayRest/Travel0 MilesTravel to conference in MD
      Totals:33 Miles30.7 milesplus 10 equivalent pool "miles"
      Karin, this is a pretty low-tech race... no on-line tracking, no chips, no expo, etc. I'll try to post my RR that afternoon before I leave, probably while soaking my foot in ice water!
      CNYrunner


        posted: 9/15/2008 at 5:20 PM
        modified: 9/21/2008 at 8:25 AM
        Hi Holly! I am hoping you get the power back soon. The folks at UDayton have power, so I hope it will be restored where you are sooner than the estimates are saying. Otherwise it might be time for a neighborhood BBQ with all those steaks. That's what we did during that eastern sea board power outage years ago. Go Erika Go! Can we track you on-line? Be like Nike now! 9/15-----8 miles at recovery pace 9/16-----3 in AM/9 including 5k race/12 total--22:08 5k/12.1 total 9/17-----10 miles at 8:30 pace---9.2 miles at 8:12 pace 9/18-----15 miles with 10 at MP---12-13 easy paced------13.4 at 8:02 pace 9/19-----4 or off---off 9/20-----22 miles---30k in Essex, VT/MP test run--30k in 2:23 plus some--20.1 miles 9/21-----6-8 miles----10 easy---11.3 easy 74.7 total core and stability 3x week, weights just 2x now Coach is reining me in.... Smile Confidence booster week. Cranked out some decent miles even though tired and into a busy work period. I am hoping Kelly posts soon! First 100 miler WOW!!!!
        Barefoot Rick


        Barefoot Runner

          posted: 9/15/2008 at 8:27 PM
          modified: 9/21/2008 at 2:56 PM
          Monday - 10.33 Tuesday - 10.21 Wednesday - 10.35 Thursday - 10.31 Friday - 7.39 Saturday - 2.08 Sunday - 2.07 Total WE 9/21 - 52.74 BF Miles http://www.barefootrunner.org/08weeklymileage/08weekly.htm Thanks Holly! Cool
          Romans 10:15 - How beautiful are the feet of those who bring good news of good things!
            http://barefootrunner.org
          mainerunnah


            posted: 9/16/2008 at 5:05 AM
            modified: 9/23/2008 at 5:10 AM
            Thanks Holly - I hope you get power back real soon...otherwise that neighborhood BBQ sounds like a pretty good idea! Wink Monday - REST - Yoga Tuesday - 6 miles - Actual 6.02 miles - easy start, progressively faster, easy finish - 46:50 - (7:46) - Avg HR 139 Max HR 156 cool & humid. 8:31 - 123 / 135 8:11 - 131 / 138 7:35 - 140 / 144 7:17 - 148 / 151 7:06 - 151 / 156 8:00 - 142 / 155 0:08 - 143 / 143 Wednesday - 5 miles Due to scheduling issues and wanting to run with and hear Bill Rodgers speak tomorrow eveing I did tomorrows scheduled run today: Goal Marathon Pace Run - 1 mile warm up at around 8:00 7 miles at around 7:38 and 1 mile at around 8:00 Actual - 9.02 miles 1:08:59 (7:38) Avg HR 141 Max HR 152 - 68 degrees with a nice breeze & 64 % humidity. 8:01 - 126 / 136 7:38 - 136 / 142 7:32 - 141 / 146 7:37 - 144 / 148 7:25 - 146 / 150 7:34 - 141 / 145 7:36 - 145 / 150 7:29 - 145 / 152 7:54 - 142 / 149 0:08 - 139 / 139 Thursday - 9 miles - Actual - 6.03 miles 47:44 (7:55) Avg HR 133 / Max HR 146 Bright and sunny 66 degrees & a strong north east wind! 8:15 - 7:53 - 7:52 - 7:53 - 7:49 - 7:44 - :15 Friday - 6 miles - Actual - 6.09 miles - 50:24 (8:16) Avg HR 130 Max HR 139 Saturday - 8 miles Actual - 8.04 miles @ mp +1 minute - 1:09:13 (8:36) - Avg HR 125 Max HR 141 Bright Sun and 36 degrees! Sunday 15 miles Actual - Pre Race Warm Up - 1 mile 8:37 5K Road Race (Significant Other) - 20:20 (6:22) Avg HR 163 Max HR 168 - 4/108 place OA Sunday - 13.25 miles (ran the half marathon course behind the ladies after I raced the 5K) target was to run at marathon pace (7:38) - 1:41:11 (7:38) Avg HR 150 Max HR 164. Total - 49 miles - Actual - 52.6 miles
            Runrtim57


            Marathon Maniac #3309

              posted: 9/16/2008 at 7:12 AM
              modified: 9/22/2008 at 7:28 AM
              Thanks Holly Smile...same weather and power outages here to. Time to ramp my miles up for my final push till race day. Mon - 12.3 easy miles - 1:43:30 - 8:35 ave pace....great run in cooler temps Tues - 7 easy / recovery miles - 9:00 ave pace Weds - Mid week long run with 6 - 1000 M repeats and 3 - 200 M repeats. 13.3 miles - 1:42:05 - 7:41 ave pace Smile Thurs - 7 easy miles - 1:02:25 - 8:55 ave pace Fri - Rest Sat - 22 miles - 3:13:25 - 8:48 Ave pace - Good run and daily PR Sun - 10 easy miles - 32 mile weekend Total - 71.6 miles - Weekly PR Guess it's easy to have PR's being a fairly new runner Cool

              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!

              hopeful4ever


              Mr. Chip & Mizz Rizzo

                posted: 9/16/2008 at 7:17 AM
                modified: 9/22/2008 at 1:59 PM
                Thanks Holly. I too hope your power is back on soon. Another cut back week for me: Monday - rest Played 9 holes of golf walking - crosstraining. Tuesday - 5 miles Done! Wednesday - 5 miles Done - but it wasn't pretty Thursday - 5 miles wasnt' feeling too good Friday - rest Saturday - 8 miles - 12 miles at a decent pace Sunday - 12 miles - 8 miles just flip flopping my days around Total - 35 Miles 30 TOTAL

                ~Mary

                "My sunshine doesn't come from the skies,
                It comes from the love in my dog's eyes."

                ~unknown

                http:www.rawleypointkennel.com

                TomD


                  posted: 9/16/2008 at 9:20 AM
                  modified: 9/21/2008 at 7:37 PM
                  Thanks Holly, Monday - 12.90 Tuesday - 11.95 Wednesday - Rest Thursday - 15.80 Friday - 8.65 Saturday - Rest Sunday - 12.05 Total Miles - 61.35 TomD
                  breger1


                    posted: 9/16/2008 at 2:41 PM
                    modified: 9/21/2008 at 1:30 PM
                    I've been mulling over trying the F.I.R.S.T. training program after the New Year (gotta get my 2000 miles again this year). FIRST has you run 3 days a week and cross-train the other 2 days. But the thing is, the 3 running days are killers - for me they would have me run miles repeats at 7:11, tempos at 7:30 to 8:00, and LR's at 9:00 min/mile pace. Eeek! So this week I think I'm going to experiment and see if I can do those 3 tough runs with recoveries between. Pray for me. Smile
                    DayPlanActualComments
                    MondayPlanned Rest Day0.0 milesDone.
                    Tuesday8 miles with 3x1 mile repeats8.0 milesMile repeats at 7:34, 7:12, and 7:10. One down successfully!
                    Wednesday6 miles recovery5.0 miles10:30 min/mile pace
                    Thursday8 miles with 5 at medium tempo (8:00)8.0 miles5 tempo miles at 8:05 pace. Slightly off the plan
                    Friday6.0 miles recovery5.0 miles easy9:13 min/mile pace
                    SaturdayWe'll see. Rest day probably0.0 milesYesp, rest day
                    Sunday15 miles in 2 hours 15 mins.14.3 milesIn 2 hours 15 mins. A little slow.
                    Totals:43 miles40.3 milesMeh
                    Bill

                    "Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong

                    evanflein


                      posted: 9/16/2008 at 3:13 PM
                      Wow Byll... 445 miles is a lot for one week... Tongue
                      CNYrunner


                        posted: 9/16/2008 at 3:22 PM
                        Hee Hee! Erika, Bill must be doing that Super F.I.R.S.T program where sure, you run only three days a week, but the whole program is just three days and you do all your mileage for the entire program in three days. Afternoon giddiness here at my house.... Evil grin
                        breger1


                          posted: 9/16/2008 at 3:40 PM
                          modified: 9/16/2008 at 3:42 PM
                          "Wow Byll... 445 miles is a lot for one week..."
                          "Bill must be doing that Super F.I.R.S.T program where ... you do all your mileage for the entire program in three days."
                          Yeah, that is a little more than I think I can handle in a week. It would make the Marathon Training cycle a lot more flexible though. Train 3 days, sleep for a month, race a Marathon. Roll eyes Bill

                          "Some are the strong, silent type. You can't put your finger on exactly what it is they bring to the table until you run without them and then you realize that their steadiness fills a hole that leaks energy in their absence." - Kristin Armstrong

                          Twocat


                            posted: 9/16/2008 at 6:20 PM
                            modified: 9/21/2008 at 9:56 PM
                            Holly congratulations on your return to 40+ miles in a week!
                            DayPlanActualForecastReality
                            Monday77.04
                            Tuesday99.52 With 5x600m@5K pace. Normally I just hate these workouts. Guess I should not be surprised that this one was no different! Smile
                            Wednesday1414.17 First 9 with TP, last 5.17 without.
                            Thursday8 8.24
                            Friday0 4.37 Heading to a wedding with DW. Have to see when she wants to run and how much. May end up having to change everything around. Run with DW.
                            Saturday20 20.32 Friend got married today. Great day for a wedding as it turned out!
                            Sunday10 8.18 Run with DW.
                            Total65 71.84

                            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/

                            pfriese


                              posted: 9/16/2008 at 9:17 PM
                              modified: 9/21/2008 at 11:37 AM
                              Holly, Looks like we both got back to 40/week about the same time. Feels good don't it?
                              DayPlanActualComment
                              Mondayrest dayrest day - done
                              Tuesday~5 miles running4.9 miles running - done9:42/mi avg pace
                              Wednesday~8 miles running8.25 miles running - done 9:39/mi ag pace
                              Thursday~5 miles running6.4 miles running - done 9:39/mi avg pace
                              Friday~8 miles running9.6 miles running - done 10:07/mi avg pace
                              Saturday~5 miles running5 miles running - done 10:26/mi avg pace
                              Sunday~14 miles running15.2 miles running - done 11:57/mi avg pace
                              Total~45 miles running49.4 miles running - DONE
                              Paul
                              busiman


                              Running out of mistakes!

                                posted: 9/16/2008 at 10:36 PM
                                modified: 9/21/2008 at 8:04 PM
                                Thank you Holly for the continued work here! This is my final tough week before tapering for Hartford. M - rest done T - intervals 1mi,4x800,1mi done mostly at 5:45 pace W - 5mi ez done T - 12mi w/hillsdonem 13+ F - 5mi ez travel day....airport running doesn't count :-( S - 11mi at pace done S - 20mi with some pace work 5K race (PR!), then 20 miles at a tough pace Total planned about 60 actual 62 and sooo ready for tapering!
                                -2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
                                also on Twitter
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