Masters Running

1

40/40 Thread for Week Ending 10/11/09 (Read 382 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.  Let me know if there are any corrections.

     

    Who

    Miles

    Commentary

    Biketm

    63.8

    Training is going well – very kewl

    CNYrunner

    54.8

    Wineglass Marathon!

    BuckeyeChamp

    50.3

    Taper time now

    Pfriese

    46.2

    New HM PR!

    Perch

    45.2

    Watching that knee carefully

    MrPHinNJ

    44.1

    Congratulations to your DD!

    Breger

    43.65

    Taper time now

    Slimbo

    42.4

    Good luck at Steamtown!

    Mainerunnah

    40

    Just guessing here...hope your HM went well

    Holly

    39.3

    Taper time now

    Slo_Hand

    Free Pass

    {{healing vibes to your shin}}

     

     

     

    Here’s my tentative plan for the week.  I'm trying to blend the FIRST plan with taper suggestions I got from Karin in the spring.

     

     

    Day

    Plan

    Actual

    Commentary

    Monday

    5-6

    6 miles

     Rest day, with some core and chin-ups

    Tuesday

    7-8

    7.65 miles

     Intervals - 5 x 1000m

    Wednesday

    4-6

    4.53 miles

     Easy pace, with Karin!

    Thursday

    6-8

    9 miles

     4 @ slightly faster than MP

    Friday

    2-4

    0 miles

     Rest day

    Saturday

    10-12

    12 miles

     6 miles @ MP or better (8:32 ave)

    Sunday

    5-6

    5.85 miles

     Easy pace

    Total

    ?

    45 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."

      Thanks Holly!  Taper week as follows:

       

      m - 5.3 easy

       

      tues -  6.5 miles track [nothing taxing -- just sharpening]

       

      Wed - rest

       

      Thurs - 4.7 miles [1.7 w/u and 3 @ pace]

       

      Friday - 4 easy

       

      Sat - rest / lose my marbles

       

      Sunday - 26.2 miles  / Steamtown [3:31 ... +/- 30 minute PR ... race report with pixs to follow sometime this week]

       

      Monday - Apple and pumpkin picking with the kids

       

      Total: 47 miles total

      2012= under-goaled

      Slo


        You'll have to move me to the injured reserve list Holly.

         

        Probably not so bad. It'll be good to get back to my X training. Jack up the swimming and cycling.


        Prince of Fatness

          Thanks Holly.

           

          Slimbo & anyone else racing the week, good luck.

           

          Hope your time on IR is short, SLO.

           

          Now that I am three weeks removed from my marathon I think I can start mixing in more quality workouts.

           

          Day Miles Comment
          Mon 6.32
          Easy
          Tue 2.49
          Yoga
          Wed 10.30 45 minutes @ tempo pace
          Thu 6.79
          Easy
          Fri 4.31 Easy
          Sat 16.25 Miles 12 - 14 somewhere between HMP and MP
          Sun 7.14
          Easy
          Total 53.6


           

          Not at it at all. 

            Thanks Holly and see you for an easy run on Wednesday morning---looking good for all the racers this week----Go Slimbo!


            Reverse taper for me and may need a Free pass---will ramp back up gently but steadily---NYC on 11/1


            10/5---2 easy---2 easy

            10/6---4 easy---4 easy

            10/7---4 easy or whatever Holly wants----4.5 with Holly---perfect!

            10/8---5 easy with some strides if feeling okay-----6.6 zippier than planned at 8:05 pace

            10/9---4 hilly-----3.5 sort of hilly

            10/10---5k? and a few more at Hartford 6-7---no 5k race but 9 miles at 8:17 pace

            10/11---9-10-----6.6  tired but took it easy and all fine


            weights and core 2-3xweek


            36.4 miles----decent post-marathon week---tired but not sore or dead legged

              Shoot I guess I need a plan this week ... Just enjoying the first day of Taper.  Plan is to run easy everyday and no particular distance and would like to get somewhere in neighborhood or 40.

               

              Going with thw Mikeymike .... "runners run"  laid back approach this week and save the spazing out for next week .... Ohhhhmm.

               

              Day Miles Comment
              Mon Rest
              1st Day of Taper
              Tue 6
              easy run in evening.
              Wed 4 Easy Run
              Thu
              6

              A little bit quicker pace .. felt good in the dark, wind and rain 

              Nothing like having the bike trails to yourself!

              Fri 0 Rest
              Sat 6 Easy --- Nice Run
              Sun 8.8
              Easy  -- Nice not to have to worry about getting up  eaerly for 20 miler.
              Total 30.8

               Without 11 - 13 midweek run or 18 - 20 mile Sunday LR the numbers sure go down quick.  I guess 30 for 1 week and fresh legs trumps the 40/40 thread 


              "It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it Great!

              pfriese


                Thanks Holly.

                 

                ..........................planned................actual

                _________________________________________________________

                Mon....................rest day...............rest day

                Tue....................8 miles.................8 miles

                Wed...................5 miles...............5.6 miles

                Thu....................4 miles................rest day

                Fri.....................4 miles.................7.3 miles

                Sat...................18 miles...............19.3 miles (3.8 mile warmup run+5K race+12.4 mile long run)

                Sun....................4 miles.................4.8 miles

                ________________________________________________________

                Total...............45-50 miles...........45 miles

                 

                new PR of 21:57 in Saturdays 5K

                 

                Paul

                  Thanks Holly:





                   

                  Day

                  Plan

                  Actual

                  Commentary

                  Monday    

                  Rest   

                  0

                   

                  Tuesday

                  6 Miles

                   6.1

                  easy recovery miles - 58:17 - 9:34 - Partly Cloudy & 60°

                  Wednesday

                  5 Miles

                   5

                  5 easy recovery miles - 48:19 - 9:40 - Overcast, very windy & 62°

                   

                  I GOT MY Garmin 305 back finally!!

                  Thursday

                  10 Miles

                   

                   10   

                  1:29:52 - 9:00 - Avg HR 124 Max HR 141 - Cloudy, windy & 52°

                  Friday

                  6

                   6

                   58:42 - 9:47 - Light rain & 55°

                  Saturday

                  3 Miles

                   12

                  1:48:01 - 9:01 - Cloudy & 55°  (Had to swithc my runs around due to schedule issues - watching one of our sons 3 boys later today)

                   

                   

                  Sunday

                  15 +/- Miles

                   7

                  1:02:18 - 8:55 - (Woops forgot my HR Monitor) - Partly cloudy & a chilly 38°

                  Total

                  45 + / -

                  46.1 Miles

                   

                    Taper week.  35.1 miles.

                     

                    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


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

                      Thanks Holly... durn Knee ..but last week before Taper

                       

                      Day Plan Actual Commentary
                      Monday 5 8 incl 6 at 8:20
                      Tuesday 12 w/8 tempo 12 w/ 10 at 8:05 MP'ish
                      Wednesday 0 5.2 10:05 pace
                      Thursday 11 10 bad run-- knee not good
                      Friday 10 (8:30) 0 rest/heal
                      Saturday 4 recovery 0 rest/heal
                      Sunday 20 17 pathetic 10:15 with tight/sore leg
                      Total 62 52.2 DL with 3 weeks taper!

                      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