RunningAHEAD - Topic: 40/40 Thread for Week Ending 1/27/13

Holly S.

Marathon Maniac #957

posted: 1/21/2013 at 6:25 AM
modified: 1/27/2013 at 6:53 PM

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. A bit sluggish this week as I try to shake this cold off.

Who	Miles	Commentary
C-R	54.1	Two tough workouts per week
Tramps	53.5	What’s way too warm?
Johnlvs2run	46	Some hills involved
Orange Mat	43.25	Plus planks and swimming
Opie	41.4	Nice mixing it up a bit
Mike E	Free Pass	{{{hugs}}}
Slo_Hand	??	100k bike race
Holly	Free Pass	Bad, bad cold

Here’s my tentative plan for the week.

Day	Plan	Actual	Commentary
Monday	0-3 miles	2 miles	Plus weights and core
Tuesday	4-6 miles	9.5 miles	Easy pace
Wednesday	4-6 miles	4 miles	Tempo or intervals easy pace
Thursday	0-3 miles	0 miles	Weights and core
Friday	4-6 miles	5 miles	Easy pace
Saturday	13-16 miles	5 miles	Long run
Sunday	5-7 miles	15.85 miles	Easy pace
Total		41.35 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."

C-R

posted: 1/21/2013 at 10:26 AM
modified: 1/27/2013 at 11:32 AM

Thanks Holly. Hope your cold is better.

Here's the line-up for this week.

Day	Plan	Actual	Thoughts
Mon	6.2	6.25
Tue	6.2	6.25
Wed	7	4 + 4.5	Ran a practice 5k with DS1 tonight in 24:05
Thu	6.2	6.25
Fri	9	6.25	went to ND hockey with DS1 instead
Sat	14*	8.25	May move to Sunday if I race on Sat nope
Sun	6.2	13.5
Total	54.8	55.3	Not what I wanted workout wise but ok

"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/

Tramps

posted: 1/21/2013 at 10:33 AM
modified: 1/26/2013 at 11:58 AM

Thanks, Holly. Hope you're feeling better this week.

A repeat of last week.

DAY	GOAL	ACTUAL	DIFF	STUFF
MON	10 w/intervals	10.1	+0.1	4x1200 w/400; do-over of last week's. Uneven but better.
TUES	7 EZ	7		sproinky @ 8:17
WED	10 w/7@MP	10		These became tempo miles; 7@7:38
THUR	7 EZ	7		slippy snowy 7 @ 8:35
FRI	12 EZ	12		@ 8:51
SAT	14 EZ	15.3	+1.4	More moderate weather, felt good, plenty'o'hills; @8:39
SUN
total	60	61.4

Be safe. Be kind.

OrangeMat

MM #6177

posted: 1/21/2013 at 12:36 PM
modified: 1/27/2013 at 11:27 AM

Thanks Holly. Continuing the trend of gradually upping the miles and the paces. I'm finding I'm wanting to do less of the additional stuff for its own sake, like the core and the swimming... specificity of training is setting in, I guess.

day	plan	actual	comments
Monday	7.5 aerobic (9:55)	7.56 miles, 6:15 core	9:53 avg
Tuesday	5 easy w/fartleks (10:15), swim class	5 miles, 8:00 core, 1 hr swim	9:56 avg
Wednesday	9 aerobic (9:55)	9.12 miles, 7:30 core	9:43 avg
Thursday	rest/swim	half hour swim, 10:00 core
Friday	8 out & back (½@10:20, 7@9:10, ½@10:20)	8 miles, 7:30 core	8:54 avg for the O&B miles, 9:05 overall
Saturday	14 long (9:55)	14.03 miles, 9:00 core	9:45 avg
Sunday	3.5 easy (10:30), swim	3.51 miles, 6:30 core	10:12 avg
totals	47 miles	47.22 miles, 53:00 core, 1:30:00 swim	A strong and solid week, and I think the daily core work has made a HUGH difference

who says life doesn't have a soundtrack?

jeffdonahue

posted: 1/21/2013 at 1:24 PM
modified: 1/25/2013 at 10:08 AM

New to this group. Didn't post last week because I honestly didnt think I would get there - running is tough right now with having to drive the kids 3-4 days a week during my normal running time. Anyway, here's my results from last week

Day	Actual	Comments
Monday	3.4	Easy
Tuesday	4	Easy
Wednesday	3.5	Easy
Thursday	9	Treadmill - black ice, slipped 3x in driveway
Friday	7.7	Nice to run outside again
Saturday	2.1	Easy
Sunday	11	Nice weather, easy run on bike path
Total	40.7

Here is my plan for this week to try to get to 40 again

Day	Plan	Actual	Comments
Monday	8 miles	8.6 miles	So far so good, nice easy run before work
Tuesday	3 miles	3.5 miles	Missed lunch run, cold run after work
Wednesday	4 miles	3.5 miles	Easy at lunch
Thursday	3 miles	4 miles	Easy at lunch
Friday	10 miles	1 mile	Knee pain - need to rest it and heal
Saturday	3 miles		Easy
Sunday	12 miles		Long run
Total	43 miles	19.6 miles

I'm out for this week. Headed out this morning in the bitter cold and got some serious knee pain after a mile so I called it quits. Going to have to rest it for a bit before I try for higher mileage.

Jeff

Mike E

MM #5615

posted: 1/21/2013 at 9:05 PM
modified: 1/27/2013 at 10:31 PM

Thanks Holly. I'm climbing back on the horse, this week...

Day	Plan	Actual	Comment
Monday	6	6	45:40 + 40 minutes of weights + 2 1/2 minutes of planks
Tuesday	12	12.3	1:36:46 on the treadmill + 2 1/2 minutes of planks
Wednesday	0	0	42 minutes of weights + 2 1/2 minutes of planks
Thursday	12	12.2	1:34:44 on the treadmill + 2 1/2 minutes of planks
Friday	0	0	2 1/2 minutes of planks
Saturday	8	8.1	1:04:03--ran with a couple of friends...I think they were worried about me...it was nice.
Sunday	20	20.2	10.2 outside in a snow storm in 1:23:40 + 10 on the treadmill in 1:19:42 + 2 1/2 minutes of planks
Total	58	58.8

Opie

posted: 1/22/2013 at 9:35 AM
modified: 1/27/2013 at 8:12 PM

Thanks Holly and hope you're feeling better already! Haven't been to the track in a while so it's time to start. Had a good hillwork session a couple of weeks ago, though.

Day.............................Plan................................................................................................Actual

Monday...Weights + 3 miles easy...............................................................................done-3

Tues...Warm up + intervals + cool down................................................................done-6.4

Wednesday...Weights + 4 miles on the XC course............................done & then some-7.3

Thursday...7 miles easy...........................................................................................done-7.1

Friday......Yoga + 6 miles easy................................................................................done-5.9

Sat....12 mile progression run-would like to break 2 hours...........done like I wanted-12

Sunday.....rest.............................................................................................................done

Total......about 40...........................................................................................................41.7

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

Masters Running

40/40 Thread for Week Ending 1/27/13 (Read 22 times)