I'm your self-appointed guest host. I figure Holly's got much more important things to pay attention to this 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...
Big cut-back week for me with a fun 5k on the weekend.
Day
Plan
Actual
Diff
Stuff
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Total
.
Be safe. Be kind.
MM #5615
Good thinking, Tramps!
Marathon Maniac #957
Thanks Tramps!
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."
So...here's the plan for the week...
Comment
Monday
7 (3 Speed)
10
Good workout tonight--4 x 1200 all under 4:20 + Lateral Step-ups + crunches and stretches
Tuesday
Rest
0
Just some squats
Wednesday
11 (7 Tempo)
11.5
1:23:06--7 @ an average of 6:34 pace + lateral step-ups + crunches and stretches
Thursday
6 B/Easy
10.3
1:25:55--I did 10 tonight so I could just do 6 tomorrow...got something else to do + squats + crunches and stretches
Friday
10 A/Easy
6.2
51:38 + lateral step-ups + crunches and stretches
Saturday
10 B/Easy
8.0
2 mile cc race in 12:08 + 2 mile wu + 4 mile cd + squats + crunches and stretches.
Sunday
6 A/Easy
6.0
50:13 + lateral step-ups + crunches and stretches
50
52.0
barefootin'
Sign me up.
My last 40 mile week was July 2012 then I got a stupid 13 month virus. I'm making up for lost time now.
6
heavy rain for the first mile
first 4-day cycle since February
40
first 40 mile week since July 2012!
Bill Wagnon / stl
Latent Runner
Yup, sign me up as well; I'm 56 and as of mid July I bumped my weekly mileage to roughly 56 as well.
Last week I had to cut my mileage a bit as I got Shanghaied into joining an "Ultra" relay team (i.e. a six person team) for the 2013 RTB - New Hampshire event. I ran my normal 8 mile training runs on both Monday and Tuesday, I deliberately didn't run Wednesday and Thursday due to my recruitment, my first two RTB legs Friday totaled 15.2 miles, and my final four RTB legs on Saturday totaled 17.6 miles. On Sunday I didn't completely rest; to help loosen up I kinda-sorta jogged the 5K race I had originally signed up for back in July. Total mileage 49.9.
Hopefully I'll be able to do my normal eight miles per day for the next couple of weeks.
Fat old man PRs:
I'm in. Here's this week's plan -- a short week with speed work ...
4.1
16 x 50m/50m windsprints (:09/:14)
5.5
Fartlek (chilly temps felt good!)
5.0
4.6
Time Trials (800m, 200m)(2:48,0:36)
8.5
8.6
Aerobic Pace
0.0
4.0
4.7
Time Trial (3K in 11:43 1.5 mi in 9:02)
9.5
10.4
Jog
36.5
37 .9
<40 miles, but lots of huffing/puffing
Kind of a mini taper for first race in over 6 months. More of a training run though on a mountain course
Effort
Result
0-4 miles
Recovery
6-8
6-8 miles
2-4 miles
Strides
13.1-15 miles
Try for a couple cooldown
4-6 miles
35-40 miles
Hi, Shipo!
Here’s my tentative plan for the week, for now. Everything is up in the air, with my mom’s illness.
Commentary
0-3 miles
0 miles
Weights and core
5.3 miles
Easy pace
7am ortho appt for DD, likely no run
6.1 miles
Tempo or MP
3 miles
10 miles
12-16 miles
Long Run
34.4 miles
MM #6177
Taper week #1. Thanks for stepping in Tramps. Thinking of you, Holly.
who says life doesn't have a soundtrack?
Thanks Tramps. This week is sharpening. Too early to taper.
Monday...............short, easy run............................................................done-4.56 miles
Tuesday.....Steady state stamina run (most sub-9 pace).......................done-6
Wednesday...14 miles with 2nd half @MP.............................................10
Thursday....6 miles easy.........................................................................5.3
Friday.........6 miles easy + 6 strides.......................................................done-6.4
Saturday....5k race so about 6 mi. with warmup & cooldown.................done-8.14 with a P.R.!
Sunday......10 miles easy.......................................................................done-10
Total.........52...........................................................................................50.3
"I didn’t run a race until I was 41 and that was a marathon! Let that sink in for a minute." -me
This week is sharpening. Too early to taper.
When is your race, Opie? I thought we were the same weekend, October 5/6. Wow, my coach really has me at a steep taper this time, she wasn't kidding....
We are, Esther. I haven't done a long taper in a long time.
I've been exhausted at the start line these past two cycles, so we're trying something different. I may be ready to climb the walls by next week though. Might actually be a good thing for me!
I didn't sign up this week but made 41 with a 5k race too. Finally thinking I may be back in the saddle.
"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/