Masters Running

1

40/40 Thread for week ending 8/9/09---just while Holly is on vacation (Read 457 times)

    Hello 40/40ers


    I don't know if Holly planned to do this while she is away on a well deserved and well earned vacation, so I'll start us off and Holly can make it all official when she returns.  I hope you are having a blast Holly and running along the shore with the kids and enjoying family time and the sun.  Hi Holly! Should've known you would be posting! There's no replacement for you, so I'll just do my best and it's yours again next week!


    "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..."


    rasmussenmp----81.2 miles----Strong running even across many time zones---rocking 5k too!


    CNYrunner-------73.9 miles----Learning to love the track again


    slimbo--------------53.2 miles----Battling through high humidity and downpours with style


    MrPHinNJ---------52.8 miles----Strong running and nice balance. Thanks for the props and back at ya!


    SLO_HAND-------52.3 miles----Kicking a$$ and building big miles


    mainerunnah-----51.83 miles--Take care of that glute/hamstring. So sorry! Good runs even so


    TomD---------------46 miles-------So glad to hear from you!  


    Holly----------------45.6 miles-----Life is a beach this week---enjoy!


    breger1------------42.2 miles-----Having fun with mile repeats and running toward lighter. cooler air.


    perchcreek--------40.9 miles----Knee is behaving again---crossing my fingers too!


    BuckeyeChamp--40.4 miles----Welcome Back! Looks like you are building some nice miles and good speed


    pfriese---------------39.4 miles----Sweet AG placing and strong running as always


    GKA------------------38 miles-------Ahead of that bunny and looking for the next goal (I always get post big race blues) Congrats on your SF results!


    Here's my plan for the week:


    8/3-----4 miles easy/no watch------4 miles with a few striders

    8/4-----3 milies wu/10  x 800 @3:20-3:30 (2)/3 miles cd----13.5 total---hit the 800s pretty much right on in the range

    8/5-----14 MLR @8:15 pace-----14.2 @ 8:13 pace---sweat Betty---bleh

    8/6-----4-6 easy/no watch-----3.5 easy run

    8/7-----3 miles easy/2x4 miles @7:20-7:30/2 mile cd-------changed it up a bit---10.5 miles including 2x25 (7:14, 7:17)

    8/8-----4 miles easy no watch----6.6 easy---no watch

    8/9-----22 miles---first half at 9:00/second half down to 8:00-----22.3 in 3:10:18 (10.9 of it @7:51 pace)


    weights and core work 3x week

    74.6 miles

    strong week and so grateful that a cutback/mini taper week is on tap.

    See ya at the NYC half Slimbo


    Back over to you Holly! Welcome Back.

      Thanks!  Here is my week [subject to change]:

       

      m - 6.3 miles

       

      Tues - 8.75 miles [12 x 400 with 200 recovery @ 5k pace ... lane 1-6 / lane 1-6 keeping time constant.  Really like a tempo run due to the short recovery.]

       

      Wed - 5.6 easy miles

       

      Thurs - off

       

      Friday - 15.25 miles [8 min on / 1 min off ... 8:10 average pace ... feel 200% better than last week.]

       

      Sat - 7.94 miles

       

      Sunday - 3.8 miles with stroller[with 6 x 100 hill strides] -- caught a tought of the Irish Flu after a late night with my brother who is in from Seattle ... need something greasy about now.]

       

      Total = 47.4 miles total

      NYC HALF NEXT WEEKEND

      2012= under-goaled


      Marathon Maniac #957

        Thanks, Karin!

         

        My MIL lent me her laptop, so I'm able to pop in, but it looks like everything is under control here.   

         

        Here’s my tentative plan for the week.  I'm still on Eastern time, so getting up early for a run is no problem here on the west coast...



        Day

        Plan

        Actual

        Commentary

        Monday

        1-3

        4.53 miles

         plus some core and exercises

        Tuesday

        7-9

        10.35  miles

         intervals

        Wednesday

        4-5

        4.15 miles

         Easy pace

        Thursday

        7-9

        10.05  miles

         Tempo 5@8:21

        Friday

        5-7

         0 miles

         Spinning class instead

        Saturday

        0

        0 miles

         Travel day

        Sunday

        20

        14 miles

         Hot and tired, just didn't have it today

        Total

        ?

        43.1 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."

        GKA


        GKA

          Day

          Plan

          Actual

          Commentary

          Monday

          0

           Rest

          Tuesday

          8

           8

           V easy

          Wednesday

          6

           0

           Playing tour guide to friends from England

          Thursday

          10

           8

           Getting a little easier

          Friday

          8

           8

           

          Saturday

          0

           

           King Tut

          Sunday

          8

           



          Total

          40

           


           

          I'm having a difficult time motivating myself this week.  After Sunday's run I couldn't wait to get out again yet when morning rolled around I just couldn't do it; for heaven's sake I even chose laundry over running.  What is wrong with me?  Is this normal after finishing a goal race?   I am hoping that putting out my planned schedule will give me the necessary motivation.  As an added incentive I have signed up for a12k in October. 

           

           

           

          "Remember; no matter where you go, there you are."- B. Banzai


          Prince of Fatness

            Thanks, CNYRunner, for filling in this week.  Impressive training that you have got going on by the way.

             

            This week is my final 5K of the LVRR summer series on Wednesday.  That will be followed up by the toughest long run of this training cycle.  Less than 6 weeks to go until my marathon.

             

            Day Miles Comment
            Mon 7.65 Easy
            Tue 5.23 Yoga
            Wed 11.36 5K race in 20:47, too hot and muggy for a PR
            Thu 6.71 Yoga
            Fri 0
            Sat 18.44 Miles 11 - 17 @ MP.  Damn, that went well.
            Sun 7.68 Easy
            Total 57.1 PR for weekly mileage

            Not at it at all. 

              Thanks Holly for doing this every week.  And thanks CNY for covering for Holly while she's on Vacation!


               Day Plan   Actual  Plan Details and Comments
               Monday  8 miles 8 miles 

              70 minute fartlek workout planned.

               

              15 minutes warm up

              8 x 3 mins. @ 10K to 12K pace (target 7:39 to 7:49), 2 mins. jog rcv

              4 x 30 secs. @ 3K pace (target 6:59), 1 min. jog recovery

              10 minutes cool down

               

              8:17 (need more warm up), 7:56, 7:55, 7:52  (Finally.), 7:42, 7:49,

              7, 46 and 7:40  (7:52 average.  A bit slow but all I had today.)

               Tuesday  3.5 miles 3.5 miles Recovery pace of 9:56
               Wednesday 10 miles 10.1 miles

              3 miles warmup

              4 x 1 mile @ 5K pace + 30 secs. (target 7:50 per) with 90 secs.

              walk recoveries

              No extra striders today

              3 miles cool down

               

              7:46, 7:41, 7:45, and 7:42  (average 7:44) 

              This one was a tough one.  80° and 79% at 5:00 AM

               Thursday  3.5 miles 3.5 miles

              Recovery pace of 9:50.  The legs wanted to go fast today.

              Had to hold back.

               Friday 0 miles 0 miles 1600m swim or rest day (Travel day too)
               Saturday 19 miles 16.5 miles

              Glorious, rain shower filled run in cool temps.  Loved it.  I get

              more wet in S. Fla. H&H than I got getting caught in rain.

               Sunday  3.5 miles 4 miles  Recovery pace of 9:36
               Total  44ish  miles 45.6 miles

              Most miles in a long while (not that this is many ...)



              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

                Day

                Plan

                Actual

                Commentary

                Monday

                3

                2.7

                 Recovery run on .9 mi exercise trail in place of off day; 1 real easy with 10yr old son 2 @ decent pace

                Tuesday

                6

                 5.7

                 Easy Run

                Wednesday

                9


                9.1

                May swap Wed / Thur as felt like cold coming on this morning and not usually a good evening runner.

                 

                Sucked it up and had a very good "Easy" run but ran at the lower end of my easy pace @ most miles below 8:55 - 9:00.

                Thursday

                0



                Took it Easy today.  did take kids on a bikerun to putt-putt and lugging my 2 year old in his "ricshaw" attached to wives bike was more of a workout then intended.  On the 1.5 ride there thought was harder then normal.... 2 low tires and bothe tires in his "ricshaw" completly flat .... Damn no more biking for me.

                Friday

                4


                4.05

                4 easy miles at lunch.  Liitle warm with midday sun.

                Saturday

                7.2

                 

                7.45

                10 K race and 1 mile warmup.  Shooting for fairly big PR (current 49:35 on very tough course) and would like 46:30 - 47:00.

                 

                Had 1.25 mi easy warmup.  Ran race in 47:14 and new PR but a little below goal pace, although I woiuld say I will be the only racer stupid enough to run 16 miles tommorow!

                Sunday

                16


                12.71

                16 Mi LR day after 10k race , my boys with Marathon experience tell me it will be a great workout   What does not kill us right.  Well have to get LR in and decided on the 10k race so have to suck it up.

                 

                Wow ... woke up and already 78 and 80 pct humidity @ 7:00AM.  Managed almost 13 miles and was 84 and 75 pct hunidity by the time done.  It was a slow/long 13 but better than laying in bed!

                Total

                45.2

                 

                41.71


                "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 CNY for subbing for Holly. The knee tendoniitis is healing nicely.

                  Just easy mileage til marathon training starts Aug 17th.



                  Day Plan Actual Commentary
                  Monday 3 recovery 3 10:13 pace
                  Tuesday 8 GA 10 bit of progression from 10:20 to 7:55
                  Wednesday 4 EZ 4 9:05
                  Thursday 4 recovery 4 10:01
                  Friday 8 GA 10 with 8 mi at 8:26 - knee good
                  Saturday 2 recovery 15 with 13 at 8:35 pace, switched with Sun due to heat tomorrow
                  Sunday 15 m-long 2 rerecovery
                  Total 40's 48 getting there....only slight knee twinge now

                   

                  for your reading enjoyment as you pile on the miles:

                  http://marshallulrich.blogspot.com/2009/07/rules-are-meant-to-be-broken.html

                  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

                  pfriese


                    Thanks for filling in CNYrunner.

                     

                    M - rest day - done

                    T - 10 miles - done

                    W - 4.5 miles - done

                    Th - rest day - done

                    F - rest day - done

                    Sa - 8 miles - done

                    Su - 18 miles - done

                    ______________________

                    Total - 40.5 miles - Done



                    Paul


                    usandtoto-2@msn.com

                      Thanks for filling in this week CNY Runner.

                       

                      I didn't make it to 40 this week (30.3 miles).  Had some minor soreness in my right calf, which is now gone after a couple of days rest.  So its back to training this week.

                      Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

                       

                        On vacation last week and this week, very large family reunion at the house Saturday (200+ people) and a great kyak trip down the Saco from Skelton Dam to our house (8.5 miles) on Sunday made for a very nice and tiring weekend!

                         

                        Sorry I'm late with this. 

                         

                         

                        Day

                        Plan

                        Actual

                        Commentary

                        Monday    

                        X

                         

                         

                        Tuesday

                        8 Miles

                        8.01 

                        1:10:51 - 8:51 - Avg HR 123 Max HR 135 - Sunny & 82°

                        Wednesday

                        5 Miles

                        5.01

                        44:39 - 8:55 - Avg HR 121 Max HR 135 - Sunny, Humid & 82°

                        Thursday

                        10 Miles

                        10.17

                         

                        1:34:10 - 9:16 - Avg HR 120 Max HR 129 - Sunny & 75°

                        Friday

                        5 Miles

                        5.05

                        46:49 - 9:17 - Avg HR 116 Max HR 131 Sunny & 70°

                        Saturday

                        14 - 15 Miles

                        14.67

                        2:09:43 - 8:51 - Avg HR 118 Max HR 132

                         

                        Sunday

                         

                         

                        8.5 Mile Kyak trip down the Saco River to our house

                        Total

                        40 +/-

                        42.91 Miles