Masters Running

12

40/40 Thread for Week Ending 9/28/08 (Read 592 times)

Holly S.


Marathon Maniac #957

    posted: 9/22/2008 at 2:29 PM
    modified: 9/28/2008 at 3:14 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 there are any errors or omissions.
    WhoMilesCommentary
    Ultrachick122 1st woman in 100m race - YOWZA!!
    CNYrunner74.7 Including 30k race!
    Jim2431573 Excellent HM, then totaling at 20-miles – nice!
    Twocat71.84 Which came first, the wedding or the 20-miler?
    Biketm71.6 Weekly mileage PR!
    Busiman625K PR – nice!
    TomD61.35 Looking good, Tom.
    Hermosaboy53.3 Looks like you’re returning to health – very kewl.
    Barefoot Rick52.74 Solid running.
    Mainerunnah52.65k, and then 13 at MP – wow!
    Pfriese49.4 Paul, yes, it’s good to be finally making it back to regular running.
    PeterNC45.15 running days this week, Peter.
    Perchcreek43.2 It’s good to see you coming back, my fren.
    MrPHinNJ41.68 Just jump right in anywhere, Mr PH, and welcome!
    Breger40.3 Watching your FIRST plan with interest.
    Holly33.7 Tapering for HM still didn’t help me there...
    Evenflein30.1 Equinox Marathon!
    Hopeful4ever30 Cut back week.
    Slojim18 PF flare-up – hope that gets better soon for you.
    Here’s my tentative schedule for this week. I’m hoping I can finally get back to my regular running routine.
    DayPlanActualCommentary
    Monday00 Weights and abs
    Tuesday6-7 9 miles with miles 3, 5, 7 at MP
    Wednesday6-7 5.1 miles Recovery pace
    Thursday6-7 7.4 miles w/6 x 800m intervals
    Friday0 0 Weights and abs
    Saturday6-7 14 miles with 2@MP
    Sunday14+ 5.25 Recovery pace
    Total? 40.8 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."

    Barefoot Rick


    Barefoot Runner

      posted: 9/22/2008 at 3:26 PM
      modified: 9/28/2008 at 7:12 PM
      Monday - 15.15 Tuesday - 5.22 Wednesday - 4.21 Thursday - 3.39 Friday - 2.06 Saturday - 2.61 Sunday - 26.2 Total WE 9/28 - 58.84 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
      hopeful4ever


      Mr. Chip & Mizz Rizzo

        posted: 9/22/2008 at 3:36 PM
        modified: 9/29/2008 at 8:37 AM
        My last high mileage and 40/40 week before the marathon tapering begins. Monday - rest (biking maybe) - just rested Tuesday - 5 miles - 5 enjoyable miles with the Brinkster done. Wednesday - 8 miles - 8 miles and Brinkley could have kept going... not me! 9 mile bike ride too. Thursday - 5 miles - slower recovery miles plus 300 crunches and 50 push ups Friday - rest and carbo load - yummo, shrimp scampi over linguini! Saturday - 20 miles - make that 22 miles (thanks to TIM) Sunday - 5 miles - recovery miles done 43 total - 45 total miles (a weekly PR) (Thanks Holly!)

        ~Mary

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

        ~unknown

        http:www.rawleypointkennel.com

        busiman


        Running out of mistakes!

          posted: 9/22/2008 at 3:43 PM
          modified: 9/28/2008 at 9:17 PM
          Thank you Holly!! This is the start of taper to Hartford for me. M - rest T - Intervals - awesome 2x4x800 W - 4mi ez rest T - 10mi hills 13mi hills F - 4mi ez rest S - 8mi at pace 7mi feeling tired S - 12mi ez progression of 14mi start slow and averaged 7:19 pace... feeling strong Total planned ~45miles - actual 42 miles ...less than 13 days for Hartford!
          -2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
          also on Twitter
          Runrtim57


          Marathon Maniac #3309

            posted: 9/22/2008 at 3:56 PM
            modified: 9/22/2008 at 4:29 PM
            Hey Mary, if you feel like you have anything left after your next 20 miler, why not try and squeeze out two more miles to make 22...it will help you mentally more than anything on race day. Just food for thought from one newbie to another, going through this for the first time too Smile Have a great training week! Tim

            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: 9/22/2008 at 4:11 PM
              Thanks Tim - we might just do that! I'll at least give it a go - by then I should have my magic "S" caps to try too. Big grin

              ~Mary

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

              ~unknown

              http:www.rawleypointkennel.com

              CNYrunner


                posted: 9/22/2008 at 10:16 PM
                modified: 9/26/2008 at 9:54 AM
                Hi there Holly! Thanks for keeping this merry band together and on track. I am a two week taper runner but will start running easier on the easy days to keep the intensity of the quality days at a high level while the mileage reduces a bit. My work will be keeping my mind off of too much taper madness. 9/22---4 at sub 8:00 pace 9/23---8 miles easy 9/24---15.2 miles w/3x20 at 7:20 pace 9/25---12 miles at 8:30 pace 9/26---8 miles easy---4.7 miles easy 9/27---4-6 with 10 strides 9/28---22-23 with 6 at mp weights and core 2x week
                mainerunnah


                  posted: 9/23/2008 at 5:13 AM
                  modified: 9/28/2008 at 11:23 AM
                  Hi Holly - much like CNY I am left with two weeks to taper: Monday - 5 miles - Actual nice easy 5 miles in 41:33 (8:18) another meeting tonight so this one was run along the beach in York right after work. Tuesday - 6 miles - Actual 6.08 miles - (2 easy 2 progressively hard 2 easy) 49:35 (8:09) Avg HR 134 Max HR 163 (8:41 - 8:34 - 7:15 - 6:40 - 8:07 - 8:14 - :23) Wednesday - 5 miles Actual 5.02 miles at mp + 1 min - 42:37 (8:30) Thursday - 8 miles Actual 8.03 miles - 2 miles wu - 4 miles moderately hard - 2 miles cd - 1:02:33 (7:47) Avg HR 139 Max HR 152 - 8:36 - 8:36 - 7:27 - 7:26 - 7:12 - 7:16 - 7:57 - 7:57 - 0:12 Friday - 6 miles Actual 6.03 miles - easy - 51:05 (8:28) Avg HR 125 Max HR 138 - 65 degrees & heavy rain Saturday - 3 miles - Actual - 8.05 miles easy - 1:07:44 (8:24) Avg HR 130 Max HR 144 - 63 & very humid. but a break in the rain! Sunday - 10 miles - Actual 10 miles - progressive - 1:14:47 (7:29) - on a treadmill - yuk! Heavy rain outside as Hurricane Kyle passes to our east. 8:05 - 7:50 - 7:44 - 7:38 - 7:31 - 7:25 - 7:14 - 6:57 - 6:16 - 8:07 (cool down) Total - 42 miles Actual 48.2
                  Runrtim57


                  Marathon Maniac #3309

                    posted: 9/23/2008 at 7:04 AM
                    modified: 9/29/2008 at 1:09 PM
                    Thanks Holly Smile Back in the 60's this week with more speed and hill work till taper. Mon - 4 easy recovery miles - No watch or Garmin. Tues - 7 easy miles - very tired legs Weds - 10.3 miles with 2 mile TT - 1:25 - 8:15 ave pace - 2 mile TT 12:37 - mile 1, 6:29, mile 2, 6:08 Thurs - 7 easy miles....I am tired Fri - 3 recovery miles - Still sore and tired Sat - 13 miles with 8 miles @ MP 7:45 (suppose to be 7:55, but Garmin was acting up) - Finally have my legs back Sun - 8 easy miles - 9:00 pace - legs felt good again Total - 52.3 miles - Good and bad week, but speed work was good. My 70 mile week with the 30 mile weekend really took it's toll out on me this week BIG TIME. I need 3 more consistant 60 mile weeks till taper....with lots of speed work. First time Marathon training is hard to figure out Confused.

                    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!

                    MrFinn


                    Prince of Fatness

                      posted: 9/23/2008 at 7:23 AM
                      modified: 9/28/2008 at 12:19 PM
                      Thank you, Holly.
                      DayPlanActualComment
                      Mon66.38Easy
                      Tue0Weights
                      Wed1010.28with 6x1000 w/90 sec recovery (4:18,4:26,4:20,4:18,4:17,4:17)
                      Thu66.07Easy
                      Fri66.12Trails
                      Sat0
                      Sun1414.09Wet
                      Total: 43

                      Not at it at all. 

                      Patriotsr1


                        posted: 9/23/2008 at 10:58 AM
                        modified: 9/29/2008 at 8:43 AM
                        Hey all, Long time since I posted here. Good to see some familiar names still putting in the miles. Lots of new names since last I was here. Been battling some feet/archilles problems thru much of the summer, but have been steadily building up and thankfully (knock on wood here) much of the pain has subsided. Gotta get the base back so I can get my M training in for Boston. Hopefully I'll get 40 in this week. Day Plan Actual Commentary Mon ..... off........ 3..... EASY on grass fields Tues........ 7 ........ 8....... Tempo @ 8pace Wed ....... 7 ........ 7.......GA @8:24pace Thur ...... 4........ 4......Easy on grass fields Fri ....... 7........ 7.6....GA @8:20pace Sat....... 4........ 5....easy Sun ...... 12.......5.5...easy hip is a little sore had to cut back on long run Total 40.1 barely made it Wink Again it's good to be back and hope to stay. paul
                        evanflein


                          posted: 9/23/2008 at 2:52 PM
                          modified: 9/29/2008 at 1:06 PM
                          Thanks, Holly. I'll be taking a week off from the 40/40 thread. Too much traveling, recovery and "life" going on this week... Catch ya next time. [ETA: I did end up with 33 miles last week, in 4 days, so a good "reverse taper" week I guess.]
                          Twocat


                            posted: 9/23/2008 at 8:01 PM
                            modified: 9/29/2008 at 10:02 AM
                            The 20 miler came first! Great wedding. The best, in terms of overall fun, I have ever had the pleasure of attending! Welcome back Patriotsr1 and good luck keeping that injury at bay.
                            DayPlanActualForecastReality
                            Monday1112.16 With 6x1000m @ 5K pace Done with the dreaded speedwork for the week! Not a bad job, if I do say so myself, on it either. Splits in order were: 6:39, 6:17, 6:24, 6:15, 6:35, and 6:25.
                            Tuesday1515.4010 miles with TP. Rest alone.
                            Wednesday99.09 Run with friends.
                            Thursday1717.1414 @ MP after I get to Columbia South Carolina. I am keeping my fingers crossed that the weather, which is looking dicey, holds up.14@7:38 which was my absolute base case pace. I had hoped to get in closer to 7:30. But, this place is so hilly! Total climb during the run was 949 feet!
                            Friday012.20 If it is not raining will try to do the 11 today. Rain broke for just enough time for me to do this run in the morning! Smile
                            Saturday110
                            Sunday7.17.305K AM Race, 4 PM. DW said she may run the race.20:05, good for 8/44 AG.
                            Total70.173.29

                            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/

                            Peter NC


                            Hill Runner

                              posted: 9/23/2008 at 8:29 PM
                              modified: 9/27/2008 at 8:20 AM
                              Thanx again Holly, Sun 20.05 Mon -- Tue 10.18 Wed Thur 10.15 Fri Sat 8.10 48.5 miles for the week

                              Upcoming Races:

                              Boston Marathon, Boston,MA 04/15/13
                              Grandfather Mountain Marathon,Boone NC 07/14/13
                              Thunder Road Marathon, Charlotte NC 11/13

                              ultrachick


                              Ultrachick

                                posted: 9/23/2008 at 9:43 PM
                                Thanks for fixing Holly. As you can imagine since I did 100 miles over the weekend I'm not quite recovered yet and it's highly unlikely I'll be getting 40 in this week. I'm walking very slowly, any type of running movement is a shuffle. My legs from the knees down are very puffy or swollen depending on how you look at them. I'm looking forward to a massage on Thursday. I'll keep you posted and yes, I'd do another one. Kelly
                                If you never go fast, you'll never go fast.
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