RunningAHEAD - Topic: 40/40 Thread for Week Ending 10/6/13

Holly S.

Marathon Maniac #957

posted: 9/30/2013 at 5:31 AM
modified: 10/6/2013 at 3:02 PM

.

Thanks Tramps, for stepping in for me.

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. Nice running out there!

Who	Miles	Commentary
Tramps	73.6	Guest hosting, well done!
Alexander	70	Still running in spite of being sick – hope you get better quick
IBleedUnionBlue	66	HM PR!
Slo_Hand	52.5	Getting serious again
Mike E	51	Is that the 2^nd time Englebert has cancelled on you?
Holly	44.7	Germantown 50K – ouch!
Opie	42.3	Not quite a taper
Sees-the-Ground	40	On the nose……(:
SubDood	35.2	Sweet time for a “practice” 5K!
Orange Mat	Free Pass	Tapering

Here’s my tentative plan for the week. I'm pretty sore from Saturday's 50K, so I will be taking it very easy this week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	0 miles	Weights and core
Tuesday	4-6 miles	4.5 miles	Recovery pace
Wednesday	4-6 miles	0 miles	Easy pace DD's ortho appt instead
Thursday	4-6 miles	5 miles	Easy pace
Friday	0-3 miles	4.8 miles	Easy pace
Saturday	4-6 miles	4.6 miles	Easy pace
Sunday	13-16 miles	10 miles	Recovery pace
Total		28.9	Recovery week

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."

Opie

posted: 9/30/2013 at 8:46 AM
modified: 10/6/2013 at 11:08 PM

Holly, by next week you will feel fine and I will be the sore one!

Monday-5 very easy/6 strides.....................................................................................................done-5.4
Tuesday-6 mile run steady pace.................................................................................................done-6
Wednesday-2 mi. warm up, 2x1 mi. @MP with 4.5 min. recovery between, 2 mi. cool down....done-6.4 on trails
Thursday-easy 6..........................................................................................................................5 on trails
Friday-easy 4 miles/6 strides.......................................................................................................3.3
Saturday- -Race 26.2...................................................................................................................Done!
Sunday-rest.......................................................................................................Hiked maybe 1.5 miles

Total.................53......................................................................................................................52.3 miles

"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me

Tramps

posted: 9/30/2013 at 9:41 AM
modified: 10/6/2013 at 11:30 AM

Welcome back, Holly. I know Mike will be relieved. And maybe OM will even return?

Second of three big-mileage weeks for me, ending with a marathon-training race.

Day	Plan	Actual	Diff	Stuff
Mon	EZ 14	14		@ 8:45
Tues	9 w/ int	9.1		5x600's @ ~ 6:45 pace
Wed	Rec 10	12	+2	@ 8;45
Thur	EZ 12	7	-3	@ 8:44 late start; cut short
Fri	EZ 5	5.2	-2.8	slow untimed recovery
Sat	20 race	20		Got my 14 MP miles in, the rest was ugly (8:33 overall)
Sun	rest
Total	70	67.2		.

Be safe. Be kind.

Mike E

MM #5615

posted: 9/30/2013 at 9:48 PM
modified: 10/6/2013 at 9:45 PM

Woo Hoo!!! Holly's back!!! Oh...thanks, Tramps...but Holly's back!!! Woo Hoo!! Here's the plan...

Day	Plan	Actual	Comment
Monday	7 (3 Speed)	10	Including 3 - 1 mile repeats + Lateral Step-ups + crunches and stretches
Tuesday	Rest	0	Just some arm swings and crunches
Wednesday	11 (7 Tempo)	11.2	1:19:51 (7 @ 6:30) + push-ups + crunches and stretches
Thursday	6 B/Easy	6.3	52:24 + arm swings + crunches and stretches
Friday	10 A/Easy	10.3	1:24:04 + push-ups + crunches and stretches
Saturday	10 B/Easy	8.2	Ran with the CC team, so the miles were split between easy and hard runs but 8.2 was the total and 1:00:44 was the total time. Had a lot of fun....and I did some arm swings and crunches and stretches.
Sunday	6 A/Easy	6	49:12 + push-ups + crunches and stretches
Total	50	52.0

Slo

posted: 10/1/2013 at 9:11 AM
modified: 10/7/2013 at 8:54 AM

Day	Plan	Actual	Comments
Mon	5	5	labored run...sucky
Tue	10	6.8	another sucky run
Wed	5	9.9	and another
Thu	10	5.65
Fri	5-7	8	easy
Sat	5	5,65	Fartleks
Sun	14	12.6
Total		53.6

DennisLey

MM #7877

posted: 10/2/2013 at 11:08 AM
modified: 10/6/2013 at 8:53 PM

Mon - 9.25 miles. SLOOOOOW. Still sore and sluggish from Saturdays Half Marathon.

Tues - 10 miles. 1 warm-up mile, followed by 9 miles at > marathon race pace.

Wed - 11.5 miles.

Thur - 10 miles. 1 warm-up mile, followed by 9 miles at > marathon race pace. Noted a knot / soreness in left hamstring and groin tightness during run. Still not fully recovered from weekend Half Marathon.

Fri - OFF! Blue Jackets Opening Day! #LetsGoJackets!

Sat - 22 mile long run. Now just 2 weeks till Columbus marathon. Hope I'm ready.

Sun - 11.75 m. Slight mist and a beautiful full rainbow in sky.

Total - 74.5 miles

Philippians 4:13.

Alexander R

posted: 10/6/2013 at 2:54 PM

Mon 10.2 mi (1:29)

Tue 7.8 mi (1:04)

Wed 10.2 mi (1:30)

Thu 10.2 mi (1:25)

Fri 10.2 mi (1:19)

Sat 9.7 mi (1:26)

Sun 15 mi (1:59)

Total: 73 miles ( 10 hrs 11 min)

feeling a bit better than last week,

but still recovering from cold

C-R

posted: 10/7/2013 at 11:20 AM

Managed 49. Finally getting healthy.

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

http://ncstake.blogspot.com/

Masters Running

40/40 Thread for Week Ending 10/6/13 (Read 20 times)