Masters Running

1

40/40 Thread for Week Ending 6/28/09 (Read 397 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 so far, although several haven't posted yet.  Let me know and I will add you in.

     

    Who

    Miles

    Commentary

    CNYrunner

    56.4

    2 runs with Holly!

    Perchcreek

    52.4

    Trails, hills, track – nice mix

    MrPHinNJ

    51.9

    Nice tempo and MP runs

    Slimbo

    45.8

    Guessing there, put you down for 6 on Sunday

    Holly

    45.6

    2 great runs with CNYrunner!

    Rasmussenmp

    45.6

    See you in Seattle!

    GKA

    45

    We love Doctor Who at our house

    Pfriese

    40.1

    Back to solid running

    Johnlvs2run

    40

    Nice and steady

    BCMorant

    34

    Head cold this week

    Mainerunnah

    23.6

    Mt. Washington Road Race, and a PR – excellent!

    Slo_Hand

    19.9

    Quad City Tri!

    Biketm

    On the DL

     

     

     Here’s my tentative plan for the week.  A little different, with Seattle R&R is on Saturday and travel days on each side of it.

       

    <b>Day</b>

    <b>Plan</b>

    <b>Actual</b>

    <b>Commentary</b>

    Monday

    0

    0 miles

     Rest day

    Tuesday

    5

    5.35 miles

     Easy pace, w/10 x 100m striders

    Wednesday

    6

    7.05 miles

     With miles 3 and 4 at (8:36, 8:32)

    Thursday

    3-4

    3.45 miles

     Easy pace

    Friday

    0

    X

     Rest day (travel day)

    Saturday

    26.2

    26.2 miles

     Seattle R&R Marathon

    Sunday

    ?

    2.5 miles

     Recovery pace

    Total

    ?

    44.5 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."

      Good Luck Holly---have fun and run strong in Seattle. I'll be on the road later this week and will miss having a friend to run with....boo hoo.


      Here's the plan and thanks for doing this:


      6/22-----3-5 easy-----actual 3 miles

      6/23-----8-10 @8:15 pace-----actual 8.8 miles @8:17 (1:12:42)

      6/24-----5x.75 @ 7:00-7:05 pace (2:30) 9 miles total----12 miles total (speed  intervals at 6:50 pace)

      6/25-----5-7 easy-----4 easy alongside the Gettysburg battlefields

      6/26-----8 @8:15 pace-----9 at 8:16 pace

      6/27-----4 with strides-----4 with last part fast

      6/28-----10 mile race (try and hold 7:30 pace) plus wu/cd 16 total-----16 with 10 @1:16:24 1st in 40-49 age group



      56.8 for the week----feeling pretty strong and ready to move into 60 mpw and lengthier tempo torture soon


      weights and core workouts (3x)

        Good Luck in Seattle Holly, I'll be thinking of you all...have a greta time!

         

        Monday - 6.03 Easy Recovery Miles - 52:37 - 8:44 - Avg HR 129 Max HR 138 - Steady Rain & 64°

         

        Tuesday - 8.03 miles - 1:08:10 - 8:30 - Avg HR 134 Max HR 156 - Rain, wind & 65°

        2.25 mile warm up - 20:18
        7 x .25 mile hills w/ .25 mile recovery  - 1:45 - 1:44 - 1:46 - 1:42 - 1:44 - 1:42 - 1:42
        2.28 mile cool down - 20:10

         

        Wednesday - 5.02 Miles - 44:31 - 8:52 -Avg HR 122 Max HR 132 - Cloudy, humid & 63°

         

        Thursday - 5.02 Miles - 43:43 - 8:43 - Avg HR 130 Max HR 175 - Partly sunny, humid & 78°

         

        Friday - 6.10 Miles - 52:22 - 8:36 - Avg HR 137 Max HR 146 - Cloudy, 78° & humid!

         

        Saturday - 6.48 Miles - 51:25 - 7:57 - Avg HR 131 Max HR 163 - Overcast & very humid, 63° (5 x 1000 meter repeats w/1 min recovery - warm up and cool downs as well)

         

        Sunday - 10.58 Miles - 1:31:23 - 8:39 - Avg HR 124 Max HR 168 - Cloudy, rain & 63°

         

        Total - 47.26 miles

        TomD


          Finally feeling pretty good about running some serious miles again.  I hope to average 70+ miles each week to Labor Day weekend, when I start running marathons about every weekend again.

           

          Monday       16.40    miles

          Tuesday     13.60    miles

          Wednesday  1.95   miles

          Thursday     Rest     I am having some soreness in my right knee again.

          Friday           Rest    My knee is still bothering me.

          Saturday      12.30  miles

          Sunday          8.25  miles

           

          Total Miles  -   52.50

           

           

          TomD

          Slo


             

             Plan

             Act

            Comments 

             Mon  3  4.39  Run Swim
             Tue  6  6.17  Run Swim
             Wed  8  8.47  Run Bike
             Thu  6  6.29  Run Bike
             Fri  3  2  Run Swim
             Sat  5K  5.1  RACE
             Sun  14  13.77  Run

             

            Total 46.2 miles

              I love Seattle ... good luck and have fun!

               

              M - Off

               

              Tues - 6.8 [track work]

              Wed - 5.6 miles

               

              Thurs - 5 miles

               

              Friday - Off

               

              Sat - 8k race  -- sub 32:27 [PR] ... 18th overall ... 3rd place Masters

               

              Sun - 14 miles

               

              Total = 38.7 total

              2012= under-goaled


              Prince of Fatness

                Thanks Holly. Good luck this weekend.


                Day Miles Comment
                Mon 6.38 Easy
                Tue 5.17 Yoga
                Wed 12.39 60 minutes @ tempo pace
                Thu 6.26 Easy
                Fri 2.34 Easy
                Sat 16.22 Miles 11 - 14 @ MP
                Sun 7.57 Easy
                Total 56.3 This is a PR for weekly miles. Good week.

                Not at it at all. 

                pfriese


                  Thanks Holly. Have a great race in Seattle.

                   

                  M  - rest day - done
                  T  - 7.1 miles - done
                  W  - 4.5 miles - done
                  Th  - 9 miles - done
                  F  - 4.5 miles - done
                  Sa  - rest day - done
                  Su  - 13.3 miles - done
                  _________________________________________________
                  Total  - 38.4 miles - Done

                   

                  A little short this week.

                  Paul


                  i'm lovin' it... MM#1949

                    Thanks Holly.  There was no real plan, just hit 50 and mix speed, med and long runs.

                    Day Plan Actual Commentary
                    Monday 3 mi recovery 3 9:59 with dogs
                    Tuesday 8 mi w/LT 8 5 at 7:48
                    Wednesday 10 m-LR 10 8 at 8:28 (GA)
                    Thursday 4 Recovery 4 trails 10:33 pace with dogs
                    Friday 6 w/6x800 6.8 1x200 @ 37 secs, 3x800 at 3:35 (too warm/muggy for more!)
                    Saturday 4 Recovery 3.2 nice and easy for Sun LR
                    Sunday 17 17 Shirtless summer run in the hilly woods 8:48 pace. Nice!
                    Total 52 52.0 Feel good about Sunday's run!

                    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

                    GKA


                    GKA

                      Only got 28 miles in this week.  Will be back on track next week.
                      "Remember; no matter where you go, there you are."- B. Banzai


                      usandtoto-2@msn.com

                        Wow Holly, I can't believe I forgot to post my schedule.  Oh yea what schedule..  Well, on to the results

                        Hope you are feeling better.

                         

                         

                        Mon: 3 miles (8:28 pace)

                        Tues: 9 miles (8:06 pace) inclusing 2 miles @ 7:30 pace. legs felt sluggish until I picked up the pace.

                        Wed: 7 miles (8:10 pace)

                        Thurs: 6.25 miles (8:14 pace) including 2 miles @ 7:45 pace. Then packed up and headed over to Seattle a day early. Just couldn't wait.

                        Fri: 5 miles (8:04 pace) along the waterfront in downtown Seattle, dodging people as I went. Including 5 x 1/10 miles pickups to tempo pace.

                        Sat: 28.22 miles, Rock N Roll Seattle Marathon (3:38:44). including 1 mile warmup and 1 miles cooldown.

                        Sun: 4.5 miles (8:31 pace) along the waterfront in downtown Seattle, again dodging people. Very good recovery run, legs just fatigued, alittle tight but no soreness.

                        Total: 62.97

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