RunningAHEAD - Topic: 40/40 Thread for Week Ending 6/29/08

Holly S.

Marathon Maniac #957

posted: 6/23/2008 at 2:12 PM
modified: 7/1/2008 at 11:03 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 up from last week. Let me know if I missed anyone or made any mistakes.

Who	Miles	Commentary
Twocat	74.41	Ready for taper
Ultrachick	72	18.5-miler one day, 20-miler the next – yowza!
Perch	65.7	Heading into taper
Hermosaboy	61	Including 4 mile/10K/HM PR – all in one race!
Slojim	56	24 hour distance challenge!
CNYrunner	53.8	Fast mile race the day after 20-miler – wow!
DfromBG	52.8	Solid running, with a 5K race included.
Holly	48.55	Got to run with CNYrunner!
Slowgino	47.5	Snakes? Did you say snakes?
Biketm	47.5	Getting serious about marathon training.
Evenflein	46.3	Hawaii running!
PeterNC	43.62	I remember your beautiful pool picture – I hope you’re enjoying it after your runs.
SirWalksALot	41.6	Still nursing some aches from marathon, understandable.
TomD	41	In 3 days running.
BCMorant	40	Nice 5K race!
Jim24315	34	Out with the flu...{{{Jim}}}
Pfriese	27.8	Plus 44 miles cycling. 6 and 10 are more fun than babies anyway...

Here’s my plan for the week.

Day	Plan	Actual	Commentary
Monday	5	5.1	Recovery pace
Tuesday	6	6.4	Easy pace but with 8 x 100m striders
Wednesday	10-12	11	With 6 x 800m, but pulled hamstring so may have to slow down for a bit
Thursday	0	0	Weights and abs
Friday	4-5	0	still hurting
Saturday	5-7	0	no 5K race after all
Sunday	12-13	11	very slow on the TM
Total	42-48	33.5 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."

Runrtim57

Marathon Maniac #3309

posted: 6/23/2008 at 2:30 PM
modified: 6/30/2008 at 4:12 PM

Thanks again Holly for keeping this up, it's a real motivator for me...and everyone one else too Smile

Mon - 10 easy miles - 8:58 pace Tues - 4 Recovery miles - No watch, just running super easy Weds - 12.2 miles 8:35 overall pace - with 6 1/2 mile repeats at 7:15 pace - great workout Thurs - 3.5 mile recovery run Fri - Off, Bad storms Sat - 16.2 mile wave run - 3 at M pace, and 3 at 1/2 M pace - Done in paces planned Sun - 7.2 easy miles Total - 53.1 - One of my best training weeks as far as quality

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!

BCMorant

I Can Go The Distance

posted: 6/23/2008 at 2:48 PM
modified: 6/29/2008 at 12:26 PM

Thanks Holly for all you do to keep this thread going. Big grin

Monday 4 mile recovery run-Done Tuesday 6 miles easy w/8x100 m strides last mile Done Wednesday 6 miles easy Done Thursay 4 mile recovery run Done Friday 4 mile recovery run Done Saturday 10.2 mile LR Done Sunday 6 miles easy Done Total 40.2 miles

"Don't give up, don't ever give up." Jim Valvano

CNYrunner

posted: 6/23/2008 at 2:59 PM
modified: 6/29/2008 at 11:01 AM

Hi Holly! I wish I had a Holly run for this week---probably August. Stay tuned. In the meantime, thanks for doing this and keeping us all on track (or on the roads) 6/23----8-9 miles easy pace----8.6 miles at 8:52 pace 6/24----~~5 in AM/9 in PM with embedded 5k---14 total~~---13.4 with 3x15 at 7:20 pace and 1x10 at 7:10 pace---done! 6/25----8-10 at Monday’s pace---9 miles at 8:50 pace 6/26----off—travel to Michigan----done! only a 1 hour t-storm delay 6/27---~~-9 with 6 at tempo~~---8 at easy pace---8.6 miles 6/28---~~-9-10 at Monday’s pace~~-----10 mile race in VT, Coach says hold it at 7:30-7:40----10 mile race in Montpelier, VT----held pace---1:15:5x--7:31/7:32 pace 11 miles total (wu/cd) too humid to do more 6/29----18 with 6 at mp if feeling okay---18.6 with iron J----feel good Total---66-68-69.4 Usual core, stability, weight work 3xweek

SLOjim

posted: 6/23/2008 at 3:07 PM
modified: 6/28/2008 at 12:28 PM

Thanks Holly Smile

Sunday... 25 slow miles... the 2nd half of my 24 hr run Monday .. Rest Tues. We'll see on a recovery run .... 6 miles recovery run...legs feeling good Wed .... 8.5 easy done Thurs. ... 8.5 easy ....9 easy done Fri. ... rest Sat. ... 10 easy 12 easy done total ... low 50's....60.5 an all time weekly PR Smile

evanflein

posted: 6/23/2008 at 3:07 PM
modified: 6/29/2008 at 8:39 PM

Holly, thanks for doing this thread. And your comment earlier about getting on a training plan reminded me I need to dust mine off, too! I think our marathons are the same weekend. Here's the loose plan, subject to change...

Day	Plan	Actual	Comments
Monday	0 miles	0 Miles	1 mile walk at lunch, Mom taxi all evening...
Tuesday	5 miles	0 miles	Just couldn't make it happen
Wednesday	8 miles	8.2 Miles	5 hilly miles at lunchtime, 8:13 avg pace; 3.2 more after work
Thursday	5 miles	6 miles	Felt hot out on the trail, 50:35 total time
Friday	0 miles	5.05 miles	Usual rest day, but ran the 5 I missed on Tuesday, EZ pace
Saturday	8-10 miles	10.25 miles	8:17 avg pace, nice run after the rain stopped
Sunday	12-14 miles	14 miles	8:20 avg pace, headwind and hills!

Totals:	40ish Miles	43.5 miles actual total

Twocat

posted: 6/23/2008 at 4:37 PM
modified: 6/29/2008 at 9:20 PM

Nothing like being waaaay out west to get you in late to the RA threads! First week of tapering! Now I just have to avoid eating so much I gain weight. Sad

Day	Plan	Actual	Forecast	Reality
Monday	6	6.22		Ran with some friends also at the conference I am attending.
Tuesday	12	12.81	12 w/ 7@HM pace	7.02@7:19. Then ran with some friends.
Wednesday	7	8.32		Ran with some friends.
Thursday	9	9.74		First 4.99 with DW.
Friday	0	0		In airports waiting around all day! Now up in Kauai.
Saturday	5	6.05
Sunday	17	17.64
Total	56	60.78	Taper Week 1

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/

TomD

posted: 6/24/2008 at 2:06 AM
modified: 6/30/2008 at 3:01 PM

Thanks Holly, Monday - 19.25 miles Tuesday - 3.00 miles Wednesday - 12.20 miles Saturday - 6.50 miles Total miles - 40.95 miles TomD

perchcreek

i'm lovin' it... MM#1949

posted: 6/24/2008 at 8:53 AM
modified: 6/29/2008 at 1:27 PM

Thanks Holly....a bit of tapering heading towards Grand Father Mountain Marathon July 12th.

Day	Plan	Actual	Comments
Monday	4 mi recovery	4 mi	AHR 136
Tuesday	8.8 mi with 6.6 hills at LT	8.6 mi	backed off after 4.4 of hills at 7:43 pace. Overall 8:19 pace
Wednesday	10.8 mi m-LR-long hill	10.74 mi	350 ft rise first half, 8:28 pace
Thursday	4 mi recovery	4 mi	at 9:28 pace
Friday	6.6 mi GA on hills	6.6 mi	with hills at 8:19 pace
Saturday	4 mi recovery	4 mi	picking blackberries
Sunday	17.2 mi LR	14.5	shortened run due to added Stadium running

Totals:	55.4	52.3 mi	fun week

Perch's Profile "I don't know if running adds years to your life, but it definitely adds life to your years." - Jim Fixx "The secret is to make in your mind possible what was not possible before. The secret is to make easy what was difficult, instead to make difficult what really is easy." - Coach Renato Canova

HermosaBoy

posted: 6/24/2008 at 10:01 AM
modified: 6/28/2008 at 7:10 PM

Going to be a step back week for me. We are in South Dakota doing the tourist thing. Lots of walking and where our hotel is does not seem conducive to running (sits at top of hill with lots of drivers that don't see runners). So, I will run when the boys want to -- maybe throw in an extra one here and there. Got an appointment to see Dr. Jenna on Friday to check out the back/glutes/hamstring tightness. Good runs to everyone!!! Squeaked in with a decent week even considering the vacation.

Day	Plan	Actual	Commentary
Sun – AM	0	0	Driving back from Duluth
Sun – PM	0	4.05 in 32:05	Easy shake out run with KeeMan after getting back from Duluth
Mon – AM	0	0	Driving to Badlands, SD
Mon – PM	0	4 in 29:59	This was ugly – way too tired from the drive!
Tues – AM	0	0	4.5 mile hike on the Horsethief Trail
Tues – PM	0	6 in 46:01	Found a running path! Not the easiest to follow, but we were off the roads. Legs were a bit tired from the hike...
Wed – AM	0	0	Slept in
Wed – PM	0	2.56 in 18:48 4.45 in 36:44	Ran to the trail to meet up with CamScam Ran with CamScam This was a BAD run – I think the breakfast we had was borderline food poisoning. All three of us were not feeling good!
Thu – AM	0	0	1.5 mile hike in Jewel Cave
Thu – PM	0	0	Driving back to Minnesota
Fri – AM	0	0	Dr. Jenna – Snack, crackle and pop!
Fri – PM	0	6.1 in 44:10	Nice to be running in known territory! Backside felt a bit better after Jenna worked on it this morning!
Sat – AM	0	10.1 in 1:09:50	Includes 10x2:00 @ 5k pace with 1:00 recovery.
Sat – PM	0	3.25 in 26:40	Took the dog out to try to loosen my legs up after this morning's workout. A bit sore after not doing any intensity for a week. Felt better afterwards. Although the dog didn't like the humidity. She is still panting 45 minutes later...
Total	0	40.5	Just ran when I could… Got at least 10 hours of sleep 5 of 7 nights this week – that is unheard of for me!!!

ETA -- how can all of you get your tables to look so neat and clean? I can never figure out how to get things to line up properly and not wrap when I don't want them to??? Confused

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

Rob

Peter NC

Hill Runner

posted: 6/25/2008 at 8:03 PM
modified: 6/28/2008 at 3:05 PM

Thanks again Holly...hope you start feeling better soon. Just maintaining a solid base right now as my marathon is coming up in about 17 weeks. I had to push my long run up to Saturday this week instead of Sunday, so I've got 2 LR's for this week. Sun 16.05 Mon -- Tue 10.17 Wed Thur 10.14 Fri Sat 16.02 Total for the week = 52.4 miles on only 4 days running...highest miles per month so far this year for me.

Upcoming Races:

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

slowgino

posted: 6/25/2008 at 11:54 PM
modified: 6/29/2008 at 10:59 PM

Thanks, Holly. (Original) Plan - get in some nice runs before temp gets HOT (90s) Fri-Sun. Modified Plan - based on the fact that I kinda twisted/sprained an ankle/foot 10 miles into Mondays's 17.5 mile run - take it easy for a couple days and wait for the X-ray results to come back. Mon - 17.5 miles easy, nature park trails, HR 112 (5 bpm low), felt good at end except for ankle. Tue - off (ice, elevation, Dr visit, X-ray) Wed - off Thur - 2 miles easiest, 1 mile easier; first test of ankle. Fri - 1.5 miles easier; 5.5 miles easy, nature park trails (HR 112) Sat - 13.5 miles easy in AM, old forest rock road. (temp hit 100 F in afternoon!) Sun - AM: 3 miles easy; 0.5 miles easier after stopping back for dog ("trotting" partner) Total - 44.5 miles

mainerunnah

posted: 6/27/2008 at 9:37 AM
modified: 6/29/2008 at 9:29 AM

Can I play again Holly? - I'm hoping to get back to regular posting again...(it's been a tough spring) Sad

Monday – Rest Tuesday – 2.4 mile warm up 21:39 – 8 x .47 mile intervals w/1 min recovery jogs – 2:58 – 2:58 – 2:56 – 2:55 – 2:52 – 2:53 – 2:54 – 2:39 – .59 mile cool down 5:41. Wednesday – 5.02 miles easy – 44:07 (8:48) Thursday – 6.17 miles progressive – 48:11 (7:49) Friday – 5 miles easy - 43:30 (8:35) Saturday – 3.34 mile warm up - 28:27 (8:34), 2.2 mile tempo - 13:41 (6:47), 1 mile recovery - 1 mile hard - 14:36 - (7:16), 2.82 miles recovery - 22:07 (7:50) Sunday – 11.92 miles - 1:39:24 - (8:21) Total - 45.1 miles

ultrachick

Ultrachick

posted: 6/27/2008 at 10:52 PM
modified: 6/29/2008 at 3:12 PM

Like usual, better late then never-thanks for keeping track of this Holly!

Day	Plan	Actual	Commentary
Monday	4	3	3m run/walk, 15 min abs class, 30 min strength class,
Tuesday	8	8.5	5K Trail race, 50 min circuit class
Wednesday	12	12.5	6 on Rec path, 6.5 on trails
Thursday	6	3	Ran out of time
Friday	Off	4	To make up miles
Saturday	20+	20+2	Long run
Sunday	10	10.3	Run leg of Xterra triathlon plus some more
Total	60	63.7

Kelly

If you never go fast, you'll never go fast.

DennisLey

MM #7877

posted: 6/29/2008 at 8:27 PM

Columbus Marathon Training Wk 2 of 18. M - 10.1 M T - .5 M warmup then XT - 30 minutes on Elliptical. W - 11 M - MP. (TM due to severe weather) T - 7 M. 5x1200 plus warmup & cool down. F - 5 M. Recovery Pace. S - 6.5 M. Warmup. 5K @ Tempo Pace. Re-ran course @ Rcvry Pace. S - 15 M LR. Total - 55.1 M

Philippians 4:13.

Masters Running

40/40 Thread for Week Ending 6/29/08 (Read 561 times)