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 - way to go, Masters!
Who
Miles
Commentary
Hermosaboy
100.6
New weekly mileage PR – wow – great job!
CNYrunner
76.5
24-mile LR, with HM embedded, and pacing a friend – great job!
Rasmussenmp
71
Excellent, especially with a nagging cold
Perchcreek
58.4
Excellent quick recovery on the soleus – whew!
Holly
56.25
Trying to work out MP
MrPHinNJ
54.9
Step-down – looks fun, but I’d have to write it on my arm...
BCMorant
54
Nice 20-miler, and under goal pace!
ResurrectedRunr
51.2
Back-to-back HMs, and new weekly mileage PR – great job!
Breger
48.1
Spectacular LR is right!
Slimbo
43.7
NYC HM – great job, only 40 seconds off PR!
Slo_Hand
43.3
Race – 3rd AG, right? Great job!
DfromBG
40
That’s okay – I seldom get to this until Wednesday anyway
Seilerts
38.1
Spring snow storms still being a nuisance
Kimmie
29.6
Life gets in the way some weeks.
Evryday
25
Cut-back week
Pfriese
24
Travel, skiing, grandsons – way more fun!
Here’s my tentative plan for the week. Last big LR before Boston - hope I can make it count.
Day
Plan
Actual
Monday
0-3
0 miles
Just felt tired - core work and weights but no running
Tuesday
6-8
7 miles
Easy pace
Wednesday
8-11
12.05 miles
Middle 6 miles @ sub-MP
Thursday
8.4 miles
Easy pace, some hills at the end
Friday
Fasting bloodwork appt robbed me of motivation
Saturday
20-23
20.55 miles
Miles 11-18 at sub-MP
Sunday
6-9
9.7 miles
Total
?
57.7 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."
A most excellent week. A great speed work out, a strong long run and an unplanned rest day.
Cut back week to get ready for an 8k race on Sunday. Then the push starts to get ready for Fargo marathon on 5/22.
Thanks Holly!
Sunday -- AM
23
10 Mile warm-up, 10 miles at Marathon Goal Race Pace (6:11/mi.) and 3 mile cool-down -- Pace: 6:46 / mile and Heart Rate: Average: 139 / Max: 156
Sunday – PM
Weights
Weights and
Ice Bath
Monday – AM
4
Monday -- PM
0
Dad time with my boys!
Tuesday -- AM
Tuesday – PM
10
Got a massive headache…
Wednesday -- AM
6.6
Wednesday -- PM
10.2
Thursday -- AM
4.5
Thursday -- PM
Friday -- AM
4.3
Friday -- PM
3.5
Pre-race – 2 mile warm-up, 1 mile of ¼ mile step downs with last at GRP and 1 mile cool-down.
75
Came up a bit short on the mileage, but a solid week of quality!
And you can quote me as saying I was mis-quoted. Groucho Marx
Rob
I Can Go The Distance
Thanks Holly,
Monday: Rest day
Tuesday 6 miles easy Done--- @9:50/mi pace
Wednesday: 8 miles; 1 mi wu, 6 mi tempo @9:10/mi pace , 1 mi cd Done
Thursday: 6 miles easy w/16x100m strides Done--- @9:28/mi pace
Friday 12 mi MLR Done 2:05:16 (10:27)
Saturday: 5 mi recovery run Done
Sunday 15 mi LR Done--- 2:35:51 (10:24/mi pace) goal pace was 10:30/mi
Total: 52 miles
"Don't give up, don't ever give up." Jim Valvano
Thanks Holly -
Here is what I got on tap thus far -
m - 4m recovery
t - 5m easy
w - 7.8m easy [prob too fast for "easy" -- but I am in a pissy mood.]
Th - off
Fri - 23m [rain and snow ... 445am start ... overall good run ... last 4 miles 820/820/808/708 -- looking forward to a Sat sleep in.]
Sat - 4.4m recovery
Sun - 5.4m
Total = 50.6 miles
2012= under-goaled
Almost taper/sharpen time.
3/22-----6 easy----9.5 easy---feeling a groove and flew on the hills 3/23-----8-10 @ 8:00------9.5 @ 7:58 pace----same loop as yesterday, but in reverse direction and faster, got soaked! 3/24-----wu 3-4 miles, 4x1 mile@7:00 (2),10 minutes easy, 4 miles@7:30, 2-3 easy----14 total with 4.5 easy then 4x 1.25 mile loop at 7:01,6:58, 6:68, 6:52 (1:30 rest) 10 minutes easy and 4miles at 7:30 ....insomnia last night but pounded it out anyway. good resistance training in the wind too. 3/25-----6 easy-----ended up with 9.6 total---6.6 easy pace with S and then 3 more miles at 5:30 pm with the kiddo at mellow pace 3/26-----8 w/3-4@mp-----6 in the am with some at 7:30 (7:27 actual)---sick of this WIND------2 in the pm with the kiddo ---perfect end to the week-----8 total for the day 3/27-----4 easy----4.2 easy 3/28-----20-22 with 13.1 @ race pace (Oleksak lumber half-marathon, Westfield, MA)-----19 miles total with 13.1 in 1:33:56---first masters woman and held 7:11 pace pretty evenly throughout. Thrilled! weights and core 3-4x
73.9 miles for the week----Bring it!
Hi Holly I'm back! Boston Bib # is 8578, I'll most probably be running, but I'm still having issues...I'll have a few good days and then wham, legs feel like crap so it could be really ugly this year!
5 Miles
Monday - 5 Miles easy - 47:45 - (9:34) Stretches - 81 push ups, sit ups and burpees before the run. Stretches - 60 push ups and sit ups after the run.
12 x .5 Miles
10 Mile Bike Ride
27:43 - my left leg felt really stiff, especially around the back of my knee so I bagged the run and hit the stationary bike instead.
Stretches - 82 push ups, sit ups and burpees before the bike ride.
Stretches - 60 push ups and sit ups after the bike ride.
Stretches - 83 push ups, sit ups and burpees before the run.
5 Mile Tempo Run - 38:44 - (7:45)
Stretches - 60 push ups and sit ups after the run.
10 Miles
6 Miles
Stretches - 84 push ups, sit ups and burpees before the run.
Thursday - 6 Miles - 50:25 - (8:25)
Stretches - 85 push ups, sit ups and burpees before the bike ride.
15 miles on the stationary bike - 41:17 - the left knee was really stiff again so once again I hit the bike.
3 Miles
Stretches - 86 push ups, sit ups and burpees before the run.
Did Sundays planned run today so that I could support a local race that a good friend of mine is race director of - 17 miles 2:24:36 - 8:31 - this was supposed to be a 20 miler, but I had to cut it back after developing a bit of a "tweaking" in my left hamstring, very frustrating.
20 Miles
Stretches - 87 push ups, sit ups and burpees before the run.
2.88 mile pre-race warm up - 24:31 (8:32) - * I couldn't have run an 8 minute mile in the first mile if I had to the hamstrings were so tight. By about mile1.5 or so it felt much better. Stretches - 60 push ups and sit ups after the run.
3.1 Miles - 21:25 (6:54) - This is the first time in a long time I haven't started a race at least somewhere near the front. I still wasn't sure how it would go, figuring I would probably end up in the 24:00 minute area. After the gun sounded, I got into a pretty good groove all things considering and settled into about a 6:50 pace. I could still feel the hamstring a bit and couldn't really have given much more today. I just hope I can figure this out so that I can have a decent Boston! Race results: - OA - 55/658 - AG 6/49 - 21:25 - (6:54)
55 +/-
usandtoto-2@msn.com
Thanks mucho Holly,
I think Runrwife and I are finally over this head/chest cold. Still a lingering couch, but getting better.
Mon AM 4 miles - 6.0 miles slow recovery pace, legs still asleep at 4:15 am
PM 6 miles - 7.0 miles recovery heart rate but pace was almost aerobic, nice when that happens.
Tues: 9 miles (6x800 @5k) - 10.0 miles including 6x 1/2m (3:20 ave) with 6 x 1/4 (2:08 ave). overall pace (7:41). good run, legs feeling better then they should be.
Wed: 15 miles - 15.0 miles including a few at MP. overall pace (8:00). Miles just clicked on by.
Thurs: 7 miles - 10.0 miles including 6.5 miles at a steady 8:00 m/m pace. Legs feeling very good.
Fri: 6 miles - AM 7.0 miles recovery pace , slow and easy (9:00 pace)
Sat: 10-13 miles - 20.3 miles, decided to do long run today vice Sunday due to in coming storm. great running day, beautful, sunny, light breeze, temps in the low 50's. (8:00 ave pace), lots of hills, legs felt very good.
Sun: 18 miles - 10.0 miles recovery pace, nice and easy.
Total: 85.3 miles
If my week ran from Sunday to Saturday, I would have a weekly total of 97.3 miles. Didn't know it until I looked at the summary. Had I known, I would have done another run to get up to 100.
Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")
Monday- Rest
Tuesday- 8- Actual- 8
Wednesday- 8- Actual- 8
Thursday- 20- Actual- 21.5
Friday- 4- Actual- 4
Saturday- 6- actual-3
Sunday- 8- Actual-8
Total: 52.5
Every Mile is a Gift
I'm not entirely sure how this week will play out. I know I'll get at least 40 (barring injury or illness), but I'm playing some of my schedule by ear. After Tuesday's recovery run, I've decided this will be a cutback week, so a free pass will be much appreciated! Here it is, tentatively:
Often injured, NEVER giving up.
Thank you Holly
Mon......rest............rest
tues....6miles.......6miles
Wed.....9miles.....9miles
thurs....rest...........rest
Frid.....12miles....no run
Sat......3miles......10miles
Sun.....20miles...20miles
Total....45miles
Prince of Fatness
Thanks Holly. I have a 10 mile race Saturday.
* PR by over 2 minutes.
Not at it at all.
Two more big weeks (including this one) and then two weeks of Taper. Boston is looming!
Bill
Planned 13 miles with 13 x 2 minute @10K pace, 1 minute jog recovery over hills!
This one went pretty well. Felt okay and included 8 hill repeats during the fast parts.
Overall pace 8:43
9 easy at 9:15 pace. 4 a little faster at 8:55 pace, Then 5 tempo miles (15K) at 7:50 pace. 2 miles easy cool down. Eased off to save the right hamstring. Good Run!
I really wanted 50 miles this week. But Friday's rain out messed that up. Tinman doesn't give a lot of mileage, but there is a lot of Quality.
"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
These 60 mile weeks are starting to work.
Mon - 4 mi recovery (4 mi at 9:22)
Tue - 8.6 mi w/3xhill loop at LT (8.6 mi at 8:55, hills were tiring..that's a good thing)
Wed - 13.1 mi of hills (13.1 mi at 9:21 pace.. getting easier!)
Thu - 4 mi recovery (4 mi at 9:12 pace)
Fri - 10 mi GA 8:30's (9 mi at 9:02 in sunny 68° AHR 157)
Sat - 4 mi recovery (5 mi at 8:59 pace in IRC 48° AHR 151)
Sun - 18 mi hilly LR (19 mi simulating Boston elevation profile with "heartbreak" hills 14-19, 9:26 pace)
Total: 61.7 miles Actual 62.7 miles
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
Thanks Holly.
Late check-in this week. Jennie (DW) got mauled by a dog at work! We've been dealing with an endless series doctor visits and work comp calls. We are both so mad because poor (non-existent!) safety protocols at the animal clinic contributed to the attack. Oh yeah, it snowed again too.
Here's my plan for the week. Did some fast workouts the past two weeks so this week is all about lots of easy miles.
Notes
5
8 tempo
5 miles @ 7:19 pace
55
48
Sunday's tempo run felt great