Masters Running

1

40/40 Thread for Week Ending 7/4/10 (Read 746 times)


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 you have any changes.

     

    Who

    Miles

    Commentary

    CNYrunner

    67.6

    How you manage this will all you travel, I don’t know

    Rasmussenmp

    67.1

    I’ve never had a deep tissue massage.  Sounds painful.

    TomD

    57.3

    Solid week

    Diverdoc

    54

    Those pretty ladies can definitely affect pace...

    Seilerts

    54

    2010 weekly mileage PR – Congrats!

    Pfriese

    53.4

    Nice back-to-back long runs

    Ennay

    49.2

    Ouch!  All the crazy stuff we do and it turns out to be sleep that is the most painful!  Re Farm Camp – that sounds awesome!  My DD would love that!

    DfromBG

    48

    The heat can do that

    CliveFenster

    41.8

    Another weekly mileage PR – Congrats!

    Holly

    40.2

    1-mile race, a first time

    Happy Feet

    34

    Some weeks are like that

    Slimbo

    28.8

    2nd AG in 10K race – great job!

    KellyDodge

    27

    Another week for healing

    Breger

    26.2

    Taking some R&R, looks like it’s working

    Slo_Hand

    Free Pass

    ?? So how’d your week end up?

     

     

     

    Here’s my tentative plan for the week.  I’m hoping to run a few extra miles this week to help burn off my beer consumption of last weekend....

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-4

    4.3 mile

     Plus upper body weights and core

    Tuesday

    7-10

    9.5 mile

     3 miles at tempo (8:25, 8:20, 8:07), with 3 x 3-minute hill repeats at the end of the run

    Wednesday

    6-8

    5.1 mile

     Easy pace

    Thursday

    7-10

    9 miles

     Fartlek, hills, lower body workout later

    Friday

    0-4

    3.65 miles

     Plus upper body weights and core

    Saturday

    5-7

    10 miles

     Easy pace on TM

    Sunday

    18

    18 miles

     Long run

    Total

    ?

    59.5 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."


    Just a dude.

      Well, barring any major set back, I should be back above 40 miles this week... I'm pretty certain I will be over 40 years old too... 


      Thanks for keeping it going... I'm running a lot by feel but we'll throw something out here...

      DAY PLAN ACTUAL COMMENTS
      Monday 7 + Drills 8.7 Easy out and back + Drills
      Tuesday 8 AM: 5.4

      PM: 4.9
      AM: 1.25 warmup - 10x100w100jog,8x200w30sec,6x400w60sec - .5 cool down - Felt much better than expected
      Easy run
      Wednesday 6 + Drills 6.8 Easy + Drills
      Thursday 8 AM: 5.5
      PM: 3.8
      AM:1.25 mile warmup, 3xmile with .25 jog - each faster. 1.2mile cool down
      PM:1.25 mile warmup, 1500 race, 800 race, 1 mile cool down.
      Friday 7 + Drills 6.1 Easy... no drills today... still stiff from Thursday
      Saturday 12+ 17.2 Mostly easy, increased pace slightly as the run went along... pretty flat.
      Sunday 4-5 5 Just kind of a random very easy run, no course, just went wherever...
      Total: 52 ish 63.3

      Drills have actually been pain free... so I will keep on those...  I found out about a running group in the area, so I will try to meet up with them once and see how that goes...


      Also, there is a 2 mile race on Saturday... I guess there is a small chance I'd run that if I felt amazing... 


      Had an opportunity I didn't expect to run an all comers track meet Thursday afternoon.  And I did so even tho I ran mile repeats that morning... Dumb? probably... Especially stupid with a tweaked hammy? Almost assuredly...  But I ran well, got beat by some high school kids, but felt like I was actually racing... 1500 I was 3rd OA with a 5:13. 800 I was 5th OA with a 2:28... I was 1AG in both... 


      -Kelly

      Getting back in shape... Just need it to be a skinnier shape... 

        Ha!  I'm looking for miles to "pre-burn" the beer consumption at the end of the week!

         

        Thanks again for posting the thread again.  It's really cool -- and a good bit inspiring -- to see what other 40+ folks are doing.  Feeling publicly accountable doesn't hurt, either.

         

         

         Day

        Plan

        Actual

        Notes

        Monday

        0

        0 Cross-training

        Tuesday

        9

        9.3 4mi tempo in  middle

        Wednesday

        5

        5 Recovery

        Thursday

        0

        0 Total rest day

        Friday

        10

        10 Best run in a long time!

        Saturday

        5

        5.4 Chased a woman that it turned out I did not know.

        Sunday

        17

        17 Longest LR yet!

        Total

        46

        46.7 Another PR week total!

        "I want you to pray as if everything depends on it, but I want you to prepare yourself as if everything depends on you."

        -- Dick LeBeau

          Thank you Holly.  Looks like a nice recovery for you following the Dam run.

           

          60?  That would be an all time, non-race-week pr for me.  Hoping to hold 60+/- for the next few months. 


          Day

          Plan

          Actual

          Notes

          Monday

          8

          7

           

          Tuesday

          10

          10

           

          Wednesday

          4

          4

          10x strides 

          Thursday

          8-10 tempo

          10

          10K @ 7:03 pace, LR moved to Sunday 

          Friday

          4

          5

           

          Saturday

          6-8

          6

           

          Sunday

          18

          18

          18 miles @ steady 8:20 pace.  Beer me 

          Total

          60???

          60

           

           

           

           

          TomD


            Thank You, Holly.  I hope to top 60 miles this week.

             

            Monday               10.00

            Tuesday              15.00

            Wednesday          5.75

            Thursday              12.25

            Friday                    10.50

            Saturday               15.40

            Sunday                  12.20

             

            Total Miles     81.10

             

             

            TomD

              Thanks again Holly, 

               

              This is my last week in Kandahar, will be flying out of country soon.   It will be nice to get back to USA and be able to run outdoors again. 

               

              Good luck everyone!  Stay healthy! 

               

              Day

              Plan

              Actual

              Notes

              Monday

              5-6

               6

               1 mile warm up then ran at around a 7:53 pace

              with surges.  Breathing and running smooth. 

              Tuesday

              5-6

              6.2

               Kind of did a 10 k time trial...little silly on a treadmill

              but I ran a 46:47  was happy with that time. 

              Wednesday

              9-10

               10

              Nice easy 10 miler...

              Thursday

              5-6

               good pace...nice run...legs little tired after

              Friday

              9-10

               9

                good run, would have run further, but had a problem with

              the whole space time continuum thingie. 

              Saturday

              5-6

               5

               Recovery Run nice and easy

              Sunday

              15-17

               17

               Good run..

              Total

              53-60

              59.2 Good week...solid running. 


                Thanks Holly!


                6/28-----4-6 easy---7 easy in pm 
                6/29-----25 minute wu/5x 5 minutes at 7:00 pace (3 minutes)/15 minute cd---8 miles in am/ 4 miles plus Tuesday night x-country 5k in 22:10---12 miles total on day
                6/30------7-8 easy----12 miles easy---too nice out to just run 7!
                7/1-------30 minute wu/8-10 x 1 minute on/1 minute off/30 minute cd---9.2 miles total
                7/2-------4-5 easy----4.2 easy with striders at end
                7/3-------4 mile race---goal sub 28:00---8 total----9.5 total with 4 mile race in 26:36 (6:39 pace)
                7/4-------15-18 easy----19.6--8:36 pace

                core and weights as usual

                73.5 miles----good week and also tired! two days on the road next week and then a little break...thank goodness!

                  A little change up is due.  I am not going to plan anything this week and run whenever I can, and see if that gets me where I want to be.  Right now my legs don't want to move.


                  MTA - So this no planning thing worked out. Having the long weekend does not hurt either.  Managed 46 miles this week.


                  A Saucy Wench

                    No plan this week - just take it as it comes.  Apparently turning 40 means I can pull muscles while sleeping.  I had a personal training session today with my physical therapist and he thinks either intercostal or ...crap some other teeny muscle I never heard of.  We managed to re-piss it off today so I'll run until it hurts and then stop. 

                     

                     

                    MTA it is definitely serratus anterior.  

                     

                    Monday actual 0.  Took the kids to the zoo though and walked about a million miles. 

                     

                    Tuesday 2+0.5 +elliptical +PTdeath am. +7 with 6x800ishpm

                     

                    Wednesday 1.3 am +elliptical  7 pm

                     

                    Thursday 6.45 with striders

                     

                    Friday - oops,I meant to run at the gym today but didnt, light elliptical and light weights - serratus anterior is about 80%

                     

                    Saturday  - 3.5 sluggish miles

                     

                    Sunday - warmup + HM

                     

                    Total 41.8

                     

                     

                    I have become Death, the destroyer of electronic gadgets

                     

                    "When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7

                      Thanks Holly -- busy last week and this week ... here what I have [I think]

                       

                      m - 5.3m

                      T - travel

                      w. 8.2m

                       

                      th - 14.75m - perfect weather [swapped th for fri b/c 5k on Sun]

                       

                      F - 5-6m

                       

                      Sat - 5-6m

                       

                      Sun - 8m [may do a Firecracker 5k -- up in the air] - 19:23 5k [trying to sub 19 -- 604/605/623 -- no staying power.]

                       

                      total = 46m total

                      2012= under-goaled


                      usandtoto-2@msn.com

                        Thanks Holly,

                         

                        Deep tissue massage is to work out the muscle spasms, unfortunitely most are not near the surface.  So, it can be slightly painful when those spots are hit with to much pressure.  But, feel soooo good when the knot releases.  I normally get them the day after a marathon, so it just factors into the recovery.  I do feel that it helps my body recover quicker.  I've been going to this massage therapist for a couple of years now.  She knows just how much pressure to apply.  Well, most of the time.  She has told me that I have a high pain threshold. 

                         

                        This week is more of the same.  Adding a few miles and some faster stuff.

                         

                        Mon:  6 miles - 7.0 miles at a nice and easy pace.  legs fatigued from yesterdays long run.

                         

                        Tues:  9 miles - 10 miles, good run at an aerobic pace with some quicker intervals up to MP. 

                         

                        Wed:  14 miles - 14 miles including 4.5 miles at 7:35 pace.  legs feeling stronger.  though, my right hip is still tight after my runs.  treating with heat at night seems to help.

                         

                        Thurs:  5 miles AM - 5.0 miles nice and easy

                                     6 miles PM - 6.0 miles still an easy pace, legs felt pretty good

                         

                        Fri:  5 miles - 7.0 miles including 2.5 miles @ 7:20 pace.  I think my legs are finally back.

                         

                        Sat:  17 miles - 18.25 miles including 17 miles @ 7:48 pace.  Great run, legs are feeling very good.  was able to easily keep the pace. 

                         

                        Sun:  6 miles - 5.0 miles slow and easy.  legs do not feel very fatigued at all.

                        Total:  72.25 miles

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

                         

                        pfriese


                          Thanks Holly.

                           

                          M - 8 miles

                          T - rest day

                          W - 13.1 miles

                          Th - 5.6 miles

                          F - 11 miles

                          Sa - 7.1 miles

                          Su - 15 miles

                          ________________________

                          Total - 59.7

                           

                          Paul


                            Mon: Rest
                            Tues: 6 miles with the last 1 or 2 at near tempo
                            Wed: 4 miles easy (the last 2 were MP. Where did that come from?)
                            Thurs: 6 miles easy at 8:59 pace
                            Fri: 3.5 miles easy at 9:06 pace
                            Sat: 12 miles at 9:11 pace with the last 4 or 5 miles at MP
                            Sun: 3.5 miles slow 10:01 pace

                            Total: 34.5 miles this week

                            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


                            MM #7877

                              40 miles last week, plus some moderate cross training. I also walked a 5K with a non-running friend.

                              Philippians 4:13.