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 I missed you...
Who
Miles
Commentary
KellyDodge
85.7
Your weekly mileage has MY respect!
Rasmussenmp
70
San Diego – nice! 10-hour-days – not nice…
BlazinCajun
63.77
Weekly mileage PR, and while working out of town – nice job!
CNYrunner
57.6
First Woman – YAY!
OrangeMat
51.2
Weekly mileage PR and run distance PR – congratulations!
Slo_Hand
46
Taper Time
TomD
44.95
Omaha Marathon!
Holly
43.55
Recovering nicely, on to the next goal – Stone Steps 50K, 10/24
Mainerunnah
43.24
{{{Maine’s DW}}}
Slimbo
41.6
DfromBG
40
Excellent – hope that means the knee is back to good
Seilerts
Welcome back!
CliveFenster
34
Love to see “great run” in the log
Happyfeet
32
Sorry your race day didn’t go as planned
Breger
Free Pass
Here’s my tentative plan for the week. Still too soon for speedwork, but not too soon to start some slow and steady hill running.
Day
Plan
Actual
Monday
0-3
2.8 miles
Recovery pace, with CNYrunner! Plus some core work
Tuesday
6-9
7 miles
Easy pace, with lots of hills
Wednesday
6-7
Easy pace
Thursday
8 miles
Easy pace, with hills
Friday
0 miles
Plus upper body weights and core rest day-early bloodwork robbed me of mojo
Saturday
5-7
Sunday
14-16
17 miles
Lots of hills
Total
49.8 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."
Trails are hard!
Still on CNY buzz, Holy? I think it might be 10/3? This may be my only shot at posting here
Need a fast half for late fall. Then I need to actually train for it.
I guess I'm just trying to turn the clock back........I always hate to leave summer behind.....
Thanks again, Holly. Cool to see board members running together!
"I want you to pray as if everything depends on it, but I want you to prepare yourself as if everything depends on you."
-- Dick LeBeau
Holly - Thanks for doing this stuff.
Week 2 of Phase III. This is a six week phase in the Marathon Plan - Kiawah Island Marathon Dec. 11, 2010
This week is a slight decrease from last week's mileage - target approximately 54 miles.
AM: 3 miles
PM: 3 miles
AM: 3.00
PM: 3.00
AM: 2.5 mi at recovery pace + 0.5 bare-foot
PM: 3 mi at E pace
AM: 5.5 miles
AM: 5.50
AM: 5.5 mi at E pace; added 8x20-sec striders @ 6:00/mi
PM: 3.0 miles E pace
11.88
W/U + 4x(1 mile T pace [7:07, 7:03, 7:04, 7:03] with 1-min jogs)
+ 5 min E pace + 2x(1 mile T pace [7:04, 7:03] with 1-min jogs) + W/D
3 miles
3.00
2.5 mi at recovery pace + 0.5 bare-foot + core
1 mile
1.00
1 mile at E pace + 4x100m strides
8.03
W/U + Whiskey Road Race 10K + W/D (10K PR by 6:54 minutes)
~54 miles
Slight mileage decrease
Andrew------------------God, my Lord, is my strength;he makes my feet swift as those of hindsand enables me to go upon the heights.Hb 3:19
Just a dude.
Thanks for keeping at it.
My plan:
AM: 2-3
PM: 8 Easy
AM: 3.1
PM: 8.1
AM: Easy
PM: Easy
AM: 2-3 Easy
PM: 10.5 Easy
AM: 2.9
PM: 10.3
PM: Medium Fast
PM: 9.6 Hilly
PM: 9.5
PM: 2.9 warmup, 3.7 hills, 2.9 cooldown
PM: 11 Easy
PM: 11
PM: 7 Medium
AM: 2.1
PM: 16.4
PM: Felt exhausted - lots of cramps after... Was a struggle to finish,
and I was going slow... Scheduling forced me to move my long run up.
AM: 3.2
PM: 5.5
AM: Easy - Much better than last night
PM: Easy with a couple surges...
PM: 6.7
3.7 warm up, strides, 2.7 cool down
New shoes hasn't seemed to help my soreness... Oh well...
Probably my last 80 mile week for a while... Next Saturday I have a 5k that I will take pretty seriously, and then I attack the hills... Maybe getting stronger will help?
-Kelly
Getting back in shape... Just need it to be a skinnier shape...
MM #6177
Thanks again Holly. Last week I exceeded the number of "smart" miles I should've run, so hopefully this week I'll do better. Also, no double-digit run this week, since I tend to keep injury at bay by only doing those every other week. I really need a coach or a plan or something, though, at this point!
Goal is 42-45 miles.
Mon...... rest day, so only yoga
Tues.... 7.8 miles
Wed..... 8.5 miles
Thu ..... 3.25 miles AM, 4.4 miles PM
Fri........ 12 slogging wet miles
Sat...... rest day, yoga class
Sun..... 7.75 miles
totals: 43.7 miles, 2x yoga -- SUCCESS!!
who says life doesn't have a soundtrack?
Thanks Holly - tweaking on this taper -- ready to roll right now -- just trying to keep the weight balanced and keep the mind quiet until Sunday.
m - 4.3m with 5 x 20 sec strides
t - 4.4m easy
w - 7.2m [2 x 400 / 1 x 600 / 2 x 400 -- mile home]
th- 3m easy on the treadmill @ 2% -- hurricane winds and rain
fri - 2.5m easy
sat - travel
sun - 26.2m / wineglass [3:17:36 ... roughly 14 minute PR / BQ -- it was a perfect day [40 and overcast at the start - rain predicted but sunny by the end] -- this is a FAST course -- some rollers in the middle of the course but the end has nothing [hill wise] that is going to kill you -- I am not sure I could have scripted a better day for myself. I suspect that there were a ton of PR's out there yesterday. In fact the women winner set [1] a course record by 4 minutes [2] had a PR [3] qualified for the Oly trials -- I think it was her first marathon in 7-years -- now that's pretty amazing!]
total - 47.5m
2012= under-goaled
Thanks as usual Holly:
Notes
5
Legs felt dead after yesterdays workout
6 Miles
6
5 Miles
10
Swapped my long run from tomorrow due to expected heavy wind and rain.
5 Miles easy - 44:14 (8:51)
6 Miles easy - 51:13 - (8:33)
3 Miles
3
3 Miles easy - 25:23 (8:28)
20 Miles +/-
Pre Race warm up
Half Marathon Race
Post Race cool down
1.06
13.1
1 mile easy pre race warm up
Going into this I will be using it to see where I am in preparation for the NY Marathon. Goal will be to start strong and see if I can hang on at least to a sub 1:40 to get me into NY again next year.
13.1 Miles - Maine Half Marathon - 1:40:10 (7:40) - OA - 207/2030 AG - 6/60
54 +/-
49
After last week's plan all got messed up (ok just missed the weekend long run because of the race), here's hoping for a better week
GOOD LUCK CLIVE. Weather is going to be nice
3-6
Felt good to run in the rain
7-8
3.3 AM 6.2 PM
Calf cramps, no tempo miles.
3-4
Easy
7
Medium effort
0
30 min elliptical
Switched LR to Sunday
4-6
17.2
Best long run so far this training cycle
40-45
49.7
Knew I needed another .25 mile for a round number, Did not want to be OCD
Good luck to all racers this weekend! Looking to build some consistency on this end.
5-10
6.5
4.25 miles @ 7:24 pace...scraping off the rust
4
EZ
8
~45
usandtoto-2@msn.com
Thanks Holly,
Later in the week starts a mini taper for the Victoria Marathon
Mon: 7 miles am - 7.0 miles at a nice aerobic pace
4 miles pm - 5.0 miles recovery after working 10 hours
Tues: 7 miles am - 7.0 miles at a nice aerobic pace
5 miles pm - 5.0 miles recovery after working 10 hours
Wed: 7 miles am - 5.0 miles recovery
8 miles pm - 10.1 miles nice steady run in the sun and humidity, legs feeling good
Thurs: 7 miles (fly home) - 7.0 miles slow and easy, not much sleep last night, body is very tired plus very humid this morning. back in PNW this afternoon.
Fri: 10 miles - 11.0 miles including 8 x 1/2m @ 7:00 pace with 8 x 1/2m @ 8:00 pace. good strong interval sesson.
Sat: 7 miles - 6.0 miles slow recovery pace, legs a wee bit tired from yesterdays run.
Sun: 13 miles - 14.5 miles two big hills and multiple small hills, first 3 miles at a nice easy warmup pace then 10 miles @ 8:00 pace and 1.5 miles cooldown. good run (hit the hills pretty hard).
Total: 77.6 miles
Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")
Hey Holly,
I'm back.
M - rest day
T - travel day
W - 16.1 miles
Th - rest day
F - 8.3 miles
Sa - 10 mile race + 4.5 miles warmup/cooldown
Su - 7 miles
________________________________________
Total - 45.9 miles
Paul
Paul's blog
MM #7877
44 miles this week. Really enjoyed the drop in temperatures. Love fall!
Philippians 4:13.