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 or got the numbers wrong.
Who
Miles
Commentary
CNYrunner
75.7
In spite of a crazy work schedule and other stresses
Rasmussenmp
75
Double, the day after LR – tough!
Perchcreek
54
Amazing comeback after knee surgery!
Slimbo
47.7
Good mileage, even with the stomach flu
Mainerunnah
46.01
10-mile race with a chest cold – not fun!
Seilerts
45
Tough week
BCMorant
44.7
Congratulations on your 10K PR!
Holly
44.1
Step-back week, sort of
Evryday
42
With an 18-miler to top it off
MrPHinNJ
41
Cold but fun (and I’ll bet messy) trail race
ResurrectedRunr
38.5
Looking good
Slo_Hand
37.84
Sinus infection – ouch!
Breger
37.5
I do more miles, Bill, but you’re still much faster....
Pfriese
???
DfromBG
Runhikebird
Here’s my tentative plan for the week. I may rearrange a bit, depending on the weather.
Day
Plan
Actual
Monday
0-3
3 miles
Plus core work and upper body
Tuesday
6-8
10 miles
Intervals on TM, plus lunges, squats, step-ups
Wednesday
5-6
12.6 miles
Easy pace
Thursday
3.5 miles
Plus lunges, step-ups
Friday
1-3
9 miles
Intervals on the TM
Saturday
6-7
5.6 miles
Sunday
20
20 miles
Long run, slow but got-er-done
Total
?
63.7 miles
New PR for weekly mileage!
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."
7.3
monday......rest....................rest
Tuesday.....6miles..............6miles
WED..........9miles...............9miles
Thurs..........rest...................rest
FRIDAY......10miles...........no run
saturday......rest.................10miles
SUN............18miles..........18miles
Total....43miles
Thanks Holly!
Thanks Holly! Keeping thinking Spring...I am trying to every day!
core work
80.4 for the week
Thanks Mike...back at ya and nice Lost Dutchman results!
usandtoto-2@msn.com
Tks Holly
Keep up the great running CNY.
This week is a little taper, still should be in the middle to upper 60's. Goals for the Lost Dutchman Marathon, besides trying to find the little guy, 1) 6 miles comfortably easy (8:15ish), 14 miles at MP (7:30), 6.2 miles easy. 2) 3:30, 3) 3:25 4) no soreness
Mon: 7 miles - 8.0 miles including 4 miles @ MP (7:30 pace), pace felt comfortably hard, max HR 150
Tues: 9 miles - 10.0 miles, great aerobic paced run
Wed: 7 Miles - 8.0 miles, aerobic paced. legs feeling good. Max HR coming down and pace is getting faster.
Thurs: 6 miles w/ 10 x 30 sec strides - 7.0 miles including 10x 30 sec strides @ 9.0 mph with 10 x 2:30 @ 7.5 mph interval. then out to dinner wiith our son, his wife and in-laws to celebrate thier 3rd anniversary. yes, I ate to much. But, its carbo loading day for Sunday's marathon..
Fri: 6 miles - 6.0 miles, recovery pace
Sat: 2-3 miles (fly to AZ) - 3.0 miles, recovery pace
Sun: 28.2 miles including 26.2 (Lost Dutchman Marathon) - 28.0 miles including Lost Dutchman Marathon (3:32:02) and 0.8 mile warmup and 1.0 mile cooldown. Didn't really follow the plan. First few miles were mostly downhill, so 8:15 was to slow. Did 18 miles @ 7:38 average pace, then eased it in to the finish. Had some minor cramping in my quads due to all the downhills around mile 22, but, 2 e-caps and a short walk took care of that problem. Overall much more challenging course then i thought, very good training effort.
Total: 70.0 miles
Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")
Prince of Fatness
Thanks Holly. They are calling for 12 - 18 inches of snow Wednesday and I have no treadmill, so we'll see what this week brings. I am ready for spring as well.
This cold is killing me. Add to that over a foot of snow Wednesday. So, I didn't get the time in this week that I wanted to but it wasn't a total loss.
Not at it at all.
Every Mile is a Gift
Thanks Holly! Not sure how you fit in all the miles, as busy as you seem to be!
This week ("week 3" of marathon training), I should hit 40 miles once again:
Often injured, NEVER giving up.
This week Tinman really tosses me into the fire - as the work begins in earnest for Boston. Check out what he has in store for me on Wednesday and Saturday. Eek.
Bill
Planned 12 miles with 22 x 1 minute @10K pace, 1 minute jog recovery over hills!
This one went great. Felt strong and included 6 hill repeats during the fast parts.
Overall pace 8:31. Even the cool down was MP.
16.15
Plan was for 16 miles with 6 "very hard" at 15K pace or so (7:50).
Tinman wanted 6 "very hard" and he got 6 very hard. Probably faster than my 10K PR pace for the fast parts. 7:39, 7:44, 7:35, 7:38, & 7;36, and 7:35. (All with the strong wind though.) Now for a nap. Wow, tough one.
The most miles per week in a while.
"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
Thanks Holly
Rest
0
Stretches - Planks - 50 Push ups - 50 Sit ups - 39 Burpees.
Stretches - Planks - 50 Push ups - 50 Sit ups
5 Miles
5
Stretches - 50 Push ups - 50 Sit ups - 40 Burpees before the run
41:47 - (8:22) - 9:02 - 8:47 - 8:32 - 8:09 - 7:14 Stretches - 50 Push ups - 50 Sit ups - Planks after the run.
4 Miles
4
Stretches - 60 Push ups - 60 Sit ups - 41 Burpees before the run.
4 Miles Progressive - 31:18 - (7:50) - 8:24 - 8:11 - 7:44 - 6:59
Stretches - 60 Push ups - 60 Sit ups - Planks after the run.
10 Miles
Stretches - 60 Push ups - 60 Sit ups - 42 Burpees before the run.
Thursday - 5 Miles Prgoressive - 39:19 - (7:52) - 8:19 - 8:15 - 8:00 - 7:44 - 6:59
Stretches - 60 Push ups - 60 Sit ups after the run.
Budget Meetings so I had to cut the run short...
6 Miles
6
Stretches - 60 push ups - 60 sit ups - 43 burpees before the run.
46:35 - (7:46) - 8:23 - 8:11 - 7:52 - 7:26 - 6:53 - 7:47
Stretches - 60 push ups - 60 situps - planks after the run.
3 Miles
3
Stretches - 60 push ups - 60 sit ups - 44 burpees before the run.
24:28 - (8:10) - 8:28 - 8:20 - 7:40
20 Miles
Stretches - 60 push ups - 60 sit ups - 45 burpees before the run.
Sunday - 20 Miles - 2:37:17 - (7:52) - 8:47 - 8:33 - 8:19 - 8:08 - 7:58 - 7:28 - 7:28 - 7:26 - 7:28 - 7:28 - 7:28 - 7:28 - 7:17 - 7:04 - 6:34 - 7:57 - 8:13 - 8:27 - 8:43 - 8:54
48 +/-
43
Thanks Holly -- getting a little bit of snow here in Northern NJ ... we literally did not get a flake from the storm last weekend ... just got a pair of Yax Traxs to try out ... nothing like a new toy.
Here's what I got:
M: 10.1 miles [8 x 20 sec strides then 8 x 1 minute hills]
Tues: 4.2 miles recovery [+9 min pace]
Wed: 9.35 miles [2 mile w/u; 7 @ MP; cool down]
Th: off
Fri - 18.4 miles [+/- 8:30 pace]
Sat -- 4.0 miles easy / hopefully [going to Mexico -- yeah!]
Sun -- 6.0 miles [8 x 35 sec strides / 1 min recovery + running in shorts for the first time in ... well ... a while. Legs and torso that looks like Casper = priceless!]
Total = 52.05 [first +50 in 2010]
2012= under-goaled
Thanks Holly.
47.5
McMillan style?
Yeah, I'm trying this to see if I can merge long runs with ultra-specific training. Basically go out at 1 minute slower than MP, which just happens to be ultra MP, and try to train the body to burn more fat and less glycogen by consuming only water and electrolytes (S-caps). This type of workout gets discussed from time to time on the ultra mailing list but I think McMillan has a great description of the benefits of long, steady distance on just water. http://www.mcmillanrunning.com/marathonlongrun.htm
Here's my plan for the week. Somewhat of a recovery week so we'll see if I make 40.
Notes
Gotta wake up earlier
rest
8 tempo
8
4.75 miles @ 7:50 pace
13
7
14
Nice and EZ with a little progression
i'm lovin' it... MM#1949
Here's the ball park plan:
Mon- 2 recovery (2 done)
Tue- 7 GA (7 with 5 at 8:51)
Wed - 8 GA (v. windy 8 with 6 at 9:20)
Thu - 4 recovery ( 4 done)
Fri - 10 mLR (10 with 8 at 8:51)
Sat - 6 EZ (binary run: 6 mi in 01:01:01 which is 10:10 pace.. cool!)
Sun - 16 - 17 (17 with 15 miles of hills..boy do I need hill work! .. but the knee was fine after!)
Total 50 something Actual 54.0 miles (got the miles, just need some speed soon)
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
I Can Go The Distance
Thanks Holly,
After a little break for the 10k, this week starts the rest of my training for the Palos Verdes Marathon on May 15th.
Monday 4 mile recovery Done
Tuesday 6 miles: 3 mi wu; 2 mi strides (16x100m); 1 mi cd Done
Wednesday 6 miles easy Done
Thursday 5 miles easy Done
Friday 10 mile MLR Done
Saturday 5 miles easy Done
Sunday 16 mile LR Done
Total Miles: 52
"Don't give up, don't ever give up." Jim Valvano
Basically go out at 1 minute slower than MP, which just happens to be ultra MP,
This little tidbit jumped out at me. I've only run one ultra, a trail 50K last year, but I had no idea really, what pace I should shoot for, being both an ultra and on trails. I'm aiming to run two more trail ultras this summer, so I may use this guideline (1-min slower than MP), at least on the flat stretches. Thanks!
MM #7877
Philippians 4:13.