Masters Running

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40/40 Thread for Week Ending 1/17/10 (Read 707 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 I am off.

     

    Who

    Miles

    Commentary

    Rasmussenmp

    73

    Nice speedy LR there

    CNYrunner

    67.1

    Nice speedy LR for you, too!  Where do you put your speedy miles in a run like this?  In the middle, or more near the end?

    BCMorant

    60

    New age group!

    MrPHinNJ

    46.4

    What’s your next race?

    Slimbo

    46

    Coming out of the closet – we all heard it – NJ Marathon!

    Holly

    44

    Cut back week runningwise, if not life-wise

    DfromBG

    44

    I’ve been on the TM a lot lately, too

    ResurrectedRunr

    42.5

    Hopefully the hurting parts don’t hurt anymore

    Seilerts

    41.5

    Nice negative splits

    Runhikebird

    40

    Right on the nose

    Mainerunnah

    40

    800 squats?  At one time?  Way to go!

    Buckeye

    Free Pass

    2 feet of snow – yikes!  Indoor track running could be helped with an MP3 player.  Do you ever listen to audiobooks?  At my library you can download them for free.

    Pfriese

    Free Pass

    Still struggling with the crud

     

     

     

    Here’s my tentative plan for the week.  I may rearrange a bit, depending on the weather.

     

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3

    2 miles

     Plus core and weights

    Tuesday

    6-8

    7.25 miles

     Intervals on the TM

    Wednesday

    5-6

    5 miles

     Easy pace on TM

    Thursday

    6-8

    8 miles

     6 x 1/5 mile intervals, plus hills

    Friday

    1-3

    3.7 miles

     Plus weights and abs

    Saturday

    6-7

    6.6 miles

     Easy pace

    Sunday

    18

    15 miles

     Long run

    Total

    ?

    47.55 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."


    I Can Go The Distance

      Holly, thanks for keeping us going in the midst of all you have on your plate right now.

       

      Mon: 8 mi easy Done

      Tues: 6 mi- 3 mi wu; 3 mi intervals (6x400m w400m recoveries) Done

      Wed: 10 MLR Done

      Thurs: 6 mi- 3 mi wu; 3 mi tempo run Done

      Fri: 8 mi easy Done

      Sat: 16 mi LR Done

      Sun: 4 mi recovery run Done

       

      Total: 58 miles

      "Don't give up, don't ever give up." Jim Valvano

      Slo


        Not quite ready for 40 yet but I'm getting close !

         

         DAY  PLAN  ACTUAL  COMMENTS
         Mon  5  5.2

         Easy

        AM Swim

         Tue  5  5.35

         15 min tempo @ HM pace

        PM Stationary Trainer

         Wed  5  5.93

         Easy

        AM Swim

         Thu  Rest    Evil-lipticle   AM Swim, PM Stationary Trainer
         Fri  5  5.23

         Easy

        AM Swim

         Sat  5  8.0

         Frosty Footrace 8k (Don't race it idiot)

        PM Stationary Trainer  Swim

         Sun  6.5  5.24

         Easy

        PM Stationary Trainer

         TOTAL  31.5  35  Friggin Eh !!!!  Feelin Fine !!!!

          Thanks Holly

           

           

          Day

          Plan

          Actual

          Commentary

          Monday

          3 Miles

          3  

          23:06 (7:42) - 8:17 - 7:49 - 6:58

          Week 6 Day 1 of my challenge:

          Push ups - 45-55-35-30-55
          Sit ups - 70-85-52-45-100
          Squats - 800 - (20:16)

          Tuesday

          8 Miles

           11

          (Wave Run) - 1:26:41 (7:53)

          8:39 - 8:37 - 7:32 - 8:09 - 7:32 - 8:08 - 6:49 - 8:09 - 6:44 - 8:03 - 8:13

          Wednesday

          4 Miles    

           4

          32:53 (8:14) - 8:22 - 8:22 - 8:21 - 7:46

           

          Week 6 Day 2 of my challenge

           

          Push ups - 26 - 33 - 26 - 22 - 60

          Sit ups - 39- 50 - 39 - 33 - 105

          Squats - 850 - (22:51)

          Thursday

          9 Miles

           9

          Progressive - 1:08:22 - (7:36) - 8:24 - 8:12 - 8:01 - 7:41 - 7:18 - 6:59 - 6:28 - 7:11 - 8:04

          Friday

          5 Miles

           5

          39:46 - (7:58) - 8:27 - 8:22 - 8:13 - 7:47 - 6:55

           

          Week 6 Day 3 of my challenge:

           

          Push ups - 26 - 33 - 26 - 22 - 60

          Sit ups - 39 - 50 - 39 - 33 - 105

          Squats - 900 - (25:17)

          Saturday

          3 Miles

           8.04

          1:07:36 - (8:25) - 9:25 - 8:46 - - 8:35 - 8:16 - 8:07 - 8:16 - 8:07 - 7:48 - :13

          Sunday

          18 Miles

           16.79

          2:36:56 - (9:21)

          Total

          50 +/-

          56.83


          Florida

            Thank-you Holly.  Should hit 40 again this week if all goes well.  Took Monday off to meet a work deadline.  Temps might crack into the 70s this weekend...but last night's freeze was not good for the orange crop.



             

            Day

            Plan

            Actual

            Commentary

            Monday

            ?

            0.0

            Day of rest

            Tuesday

            ?

            5.1

            7:48 per mile @ 42 degrees

            Wednesday

            ?

            5.1

            7:45 per mile @ 45 degrees

            Thursday

            ?

            5.1

            7:46 per mile @ 52 degrees 

            Friday

            ?

            5.1

            7:41 per mile @ 67 degrees

            Saturday

            ?

            10.2

            7.1 - 8:00 per mile @ 73 degrees and WINDY

            3.1 - 7:54 per mile @ 74 degrees 

            Sunday

            ?

            11.4

            8:08 per mile @ 70 degrees and windy 

            Total

            ?

            42.0

            Good week.  Looking to hold steady now in the 40s with a steady increase to 1st of two 20-mi long runs 4-wks from now .. 9-wks out from Bataan 


            Every Mile is a Gift

              Thanks for all your work, Holly!

               

              Here's my plan for the week:

               DAY

               PLAN  ACTUAL  NOTES
               Mon  10 mi
               10 mi
               easy pace
               Tue  7 mi
               7 mi
               rolling hills (dirt/gravel trail)
               Wed  6 mi
               6 mi
               easy (with a 7:25 mile thrown in)
               Thu  5 mi
               0 mi
               easy oh boy...feeling under the weather. Bad timing.
               Fri  off  off  planned day off
               Sat  13.1 mi
               13.1 mi
               RACE - Nookachamps Half Marathon - PR!
               Sun  3.5 mi
               4.5 mi
               recovery
               TOTAL  44.6 mi
               40.6 mi
               

              Often injured, NEVER giving up.

                Thanks Holly.

                 

                Tempo Tuesday and a 15 miler on Thursday.

                 

                 

                Day

                Plan

                Actual

                Notes

                Monday

                5

                5

                 

                Tuesday

                7 Lactate Thresh

                 7.5

                20 mins at 7:45 pace 

                Wednesday

                0

                0

                Rest

                Thursday

                15

                 15

                EZ

                Friday

                5

                0

                Another optional day 

                Saturday

                6

                8.5 

                 

                Sunday

                6

                7

                 

                Total

                44

                 43

                 

                 

                Another week of 40+. All systems are go...only soreness lately was from bowling last night.  I am so stoked!!!

                  Thanks Holly -

                   

                  M - 6.2m

                   

                  Tues - 6.2m [tempo in the middle]

                   

                  Wed - 6.5m

                   

                  Th - 13.26m

                   

                  Fri - off

                   

                  Sat - 5.5m

                   

                  Sun - 6.4 [striders / hills]

                   

                  Total = 44.2 actual

                  2012= under-goaled


                  usandtoto-2@msn.com

                    Thanks Holly, don't know how you are keeping up your busy schedule.  take care.

                     

                    Mon:  6 miles (travel to Japan) - 6.0 miles, recovery pace (8:35 m/m), legs actually feeling pretty good.  Long flight to Japan, I arrived safey.

                     

                    Tues:  8 miles - 14.5 miles at a nice aerobic pace, 37 degrees with some pretty stiff winds.  woke up at 3:30 am and was wide awake, so what to do.  I went for a 2 hour run.  Then worked 10 hours on the ship.

                    Wed:  13 miles - 8.0 miles recovery pace.  a little colder this morning, had to put on the long pants, good run at 4 am.

                     

                    Thurs:  6 miles -  8.0 miles recovery pace, nice easy run

                     

                    Fri:  11 miles - 4.0 miles, no motivation this morning, windy and cold, turned around after two miles and called it a day.

                     

                    Sat:  6 miles - 21.2 miles (8:02 pace)  6 good hills, nice run along Tokyo Bay and through Yokosuka and Kurihama.

                     

                    Sun:  17 miles - 10.0 miles recovery pace, windy this morning, but a good run, legs feeling pretty good. 

                    total:  71.7 miles

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

                     

                      It appears I might reach the 40 mile plateau again starting this week.  I almost had it last week but not quite.  Here's the plan for this week.

                       

                       

                       

                       

                      Monday 5 miles light fartlek; including 5 x 1 minute at 10K effort, jog 3 minute recoveries) ... 5 miles cooold

                       

                      Tuesday 7 miles including 2 miles at HM pace .... 7 miles. Fast parts at 7:54, 7:51

                       

                      Wednesday 5 miles very slow .... 5 miles at 10:25 pace

                       

                      Thursday 7 miles including 8 x 2.5 minutes at 10K effort, jog 1 minute recoveries .... 7 miles. Repeats run at 8:03, 7:58, 7:40, 7:30, 7:36, 7:41, 7:33, and 7:38. Average was 7:42 so pretty much right on track.

                       

                      Friday 4 to 5 miles slow jog .... 4.5 miles slow 9:59 pace

                       

                      Saturday 12 miles easy .... 13.3 miles at GA pace 8:51.  I ran with a group and couldn't run "easy" today.  Felt good throughout though.  I slowed down to about 9 minute miles for the last 5.

                       

                      Sunday Rest ... 2 miles slow 10:06

                       

                      Total so far = 43.8 miles

                       

                      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


                      Prince of Fatness

                        Thanks Holly.

                         

                        Day Miles Comment
                        Mon 7.29
                        Easy
                        Tue 2.42 Yoga
                        Wed 8.47 40 minutes tempo
                        Thu 6.60
                        Easy
                        Fri 2.77
                        Yoga
                        Sat 15.20 Steady 
                        Sun 7.85
                        Easy
                        Total 50.6


                         

                        What’s your next race?

                         

                        Good question.  My next scheduled race is a 10 miler on March 27.  I don't think that I'll be able wait that long, though.  There are some 5K races over the winter that I have my eye on.

                        Not at it at all. 

                        pfriese


                          Thanks Holly.

                           

                          Easy runs all this week with the possibility of a 5K race on Saturday

                           

                          M - 8 mile run @ 9:53/mile

                          T - 8 mile run @ 9:40/mile

                          W - 8 mile run @ 9:31/mile

                          Th - 8 mile run @ 9:36/mile

                          F - rest day

                          Sa - 1.8 mile warmup run, 5K race 23:31

                          Su - 8.2 mile run @ 9:47/mile

                          __________________________

                          Total - 45.1 miles

                           

                          Paul

                            Thanks again for all this Holly. I still don't see how you find time to post amidst all you do. Amazing.


                            This week's plan is more of a reflection of what I've been able to do with work demands right now. I am still running and happy, just on the road tons and this will be the case for the next many months.


                            1/11-----3 easy pace

                            1/12-----8.2 at 8:00 pace

                            1/13-----6.6 pushing hills

                            1/14-----6.6

                            1/15-----8

                            1/16-----16.2

                            1/17-----12 with miles 5-8@7:30----12.3  with 7:30 miles 8:05 pace overall


                            60.9 for the week


                            as to your question about where I put speedy miles in a long run, it really depends on the goal of the workout. Right now it's more important for me to pick up the pace in the middle of the long run to feel the pace groove again. Later in this marathon training cycle I'll move the speedy miles to the second half of the long runs to work on fast finish runs and running at MP when I am already tired. 




                            MM #7877

                              40 this week. Includes runs of 8 and 9 miles.

                              Philippians 4:13.