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 got anything wrong....
Who
Miles
Commentary
Rasmussenmp
78.8
Including Imperial Palace Marathon
Slo_Hand
68.8
Strong-finish LR - nice
CNYrunner
68.7
Steamy summer running
MrPHinNJ
56.1
Tucking those MP miles near the end of the LR
Slimbo
53.2
Holly
53.1
Including Brookville 5-miler @ 39:52
Biketm
52.8
Easy pace after a tough week
Pfriese
47.1
1 mile race – 1st in AG – great job!
Mainerunnah
47.04
Nice progressive run
Breger
41.8
GKA
41.5
San Francisco HM – the first – congratulations!
Here’s my tentative plan for the week. We leave for vacation on Saturday, so my plans may not work out.
Day
Plan
Actual
Monday
1-3
0 mile
plus upper-body weights and core
Tuesday
7-9
9.3 miles
3 x 1-mile, weights/core in the evening
Wednesday
4-5
4.2 miles
Easy pace
Thursday
10 miles
Tempo (3 @ 8:01, 8:04, 7:44), weights/core in the evening
Friday
5-7
5 miles
Saturday
0
0 miles
Travel day
Sunday
18
17.05 miles
9:19 ave pace
Total
?
45.6 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."
Warm up 30 minutes (3.2 miles),
5 x 3:00 @ 5K - 8K, 3:00 jog rcv
4 x 30 secs @ 3K, 30 secs jog rcv
Cool down 18 minutes (1.8 miles)
Warm up EZ for 30 minutes,
3 x 1 mile @ 15K pace, walk 2 min rcv
4 x 150m @ 3K pace, 150m jog rcv
Cool down 2 miles
I ran the mile repeats at 7:49, 7:40, 7:48 pace.
Pretty much like last week. The mile repeats
were sorta "fun"
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
Thanks Holly! My week as follows:
M - 6.5 progression [long ups and long downhills]
Tues - 8.1 miles [track work]
Wed - 8 miles [wow -- 73 at 6am with 93% humity -- I am a puddle.]
Thursday - off
Friday - 19.5 miles [75 @ 5am with 96% humidity ... mixed with torrential downpours ... the demons won today.]
Sat - 5.23 recovery
Sunday - 6 miles [progression ... same as Monday - -long ups / downs ... in the rain ... again.]
Total = 53.2 miles total
2012= under-goaled
Here's the plan:
7/27----3 mile wu/4x 1 mile @ 7:10-7:15 pace (2), strides, hops, high knees/3 mile cd----done repeats at 7:10, 7:10, 7:10, 7:09---11.5 total
7/28----5-6 easy untimed-----6.6 easy
7/29----14 MLR with 6@ 7:30----changed it up a bit---14.2 miles with 2x20 @7:20 (5)
7/30----5-6 easy untimed-----4 easy---pressed for time
7/31----4 with a few striders in last mile-----6 with 6 striders
8/1-----11.6 mile race ---try to hold 7:30/2 cd---13---13.6 with 11.6@7:27 pace
8/2-----20 miles----18 @8:48 pace---felt good
weights and core 3x
73.9 miles
Hi Holly - hope you have a great vacation, you'll get in what you need after your travel day...besides your in great shape so I wouldn't worry too much.
3
5.02
42:16 - 8:26 - Avg HR 131 Max HR 144 - Partly cloudy, humid and 87° - hmmm maybe summer is finally here! Relatively easy progression run in the heat & humidity ... 8:51 - 8:41 - 8:20 - 8:16 - 7:54 - :11
7 – 8 Hills @ 5 – 10K Pace
8
1:06:30 - 8:19 - Avg HR 136 Max HR 155 - Hot & Humid - 86°
2.25 mile w/up - 8 x .25 mile hills (too hot) 1.75 mile cool down
4 Miles
4.01
10 Miles
10.04
6 Miles
Beach to Beacon 10K RR
12 – 14 Miles Total
14.14
1.3 Miles - 11:27 - 8:49 - Pre Race Warm Up - Avg HR 125 Max HR 138 - Bright, sunny & humid!
6.2 Miles - 42:14 - 6:48 - Avg HR 158 Max HR 174 - Beach to Beacon RR - AG - 24 / 275 OA - 402 / 5614
6.64 Miles - 57:44 - 8:42 - Post race cool down
20 Miles
10.62
10.62 Miles EASY - 1:40:25 - 9:28 - Avg HR 116 Max HR 130 - Hazy, humid & 65° - The run was shortened as my right glute was pretty sore after yesterdays effort.
65 +/-
So Far - 51.83 Miles
Hope you have a great vacation Holly. Where are you? Here are my plans for this week.
Prince of Fatness
Thanks Holly.
Not at it at all.
usandtoto-2@msn.com
This week is move of the same, adding a few more miles.
Mon: 6 miles - 6.0 miles (7:49 pace) good run this afternoon in the warm rain. Guess the humidity was 100 percent. Temps cooled down to the mid 70's.
Tues: 6 miles am, 12 miles pm
am 6.0 miles (8:32 pace) TM this morning as we are having a thunder storm.
pm 13.0 miles (8:06 pace) good aerobic run, legs are tired but perked right up as I start running.
Wed: 7 miles pm (maybe a 5K) - 7.2 miles including "Hot Summer Night 5K in 21:18 and 2 miles warmup and 2 miles cooldown. Much better 5K than I had hoped for.
Thurs: 4-6 miles am, 8-10 miles pm
am - 5.0 miles (8:54 pace) legs very fatigued from last nights race, slow and easy just to stretch out the legs muscles and make them move.
pm - notta, just to hot and humid. plus need to rest the legs
Fri: 6 miles -17.0 miles (8:35 pace) legs a little fatigued, but much better. easy pace and legs just kept going. weather was much cooler (72 degrees and only 75% humidity).
Sat: 16 miles - 7.0 miles (8:32 pace) Sun: 16 miles - 20.0 miles (8:20 pace) legs felt tired when running slow, much better when I upped the pace some. Total: 81.2 miles
Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")
M - rest day - done
T - 8 miles - done
W - rest day - done
Th - 7 miles - done
F - 5.5 miles - done
Sa - 5K race (3rd AG) + 2.2 mile warmup/cooldown - done
Su - 13.6 miles - done
___________________________________________________
Total - 39.4 miles - Done
Paul
Paul's blog
Hi all ... had popped in a few months back with interest in the group, but coming off marathon taper and a summer session focusing on shorter races did not have the milage.
This weeks Long run pushed me over the 40 MPW @ 40.4 and plan to keep up with the group as in week 2 of 13 for Fall Marathon.
M - Rest
T - 6
W - 6
TH - Rest
F - 10
S - 3.93
S - 14.51
Total - 40.4
Next weeks plan is 43 miles, but throwing in a 10k race Saturday so not sure right now of exact plan as will have to balance wekly milage goal/ pre-race rest as well as increasing distance of long run.
Thanks
"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it Great!
i'm lovin' it... MM#1949
Thanks Holly. Hoping the knee tendoniitis keeps healing
Just easy mileage til marathon training starts in a couple weeks.
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
Holly,
I got in 46.00 miles.
TomD