RunningAHEAD - Topic: 40/40 Thread for Week Ending 4/20/08

Holly S.

Marathon Maniac #957

posted: 4/14/2008 at 1:18 PM
modified: 4/24/2008 at 5:33 AM

For those of you who are new, this is the 40/40 thread, for people who are over 40 years old who run or aspire to run 40 miles/week. We give Free Passes to those who come really close or try really hard... I may not do a tally for the coming week, or otherwise I will be late with it, since I will be in Boston from Sat-Tues, and won't be bringing a laptop. If someone else wants to do the tally for next week, feel free to jump in. Let's see if I got this tally right.

Who	Miles	Commentary
Mainerunnuh	61.63	Wow – that’s a big week, one week out from Boston.
Breger	60.25	Amazing progression 20-miler!
Jim24315	60	Thanks for the kind words!
SirWalksalot	55	Yowza! That’s quite a jump!
Hermosaboy	50.1	Ready for Boston!
CNYrunner	49	Fewer miles but some tough intervals still.
Tallrunner	43	Coming back strong.
Slojim	41.7	10-lb weightloss last month – wow!
Pfriese	41.3	Solid running, Paul.
DfromBG	40.1	Course PR at Columbus HM – well done!
Perch	39.3	Fewer miles, but tough paces.
Ultrachick	38.8	Running coach workshop - excellent!
Holly	38.2	Tapering, hopeful
PJH	37	Another runner enjoying the taper...
Biketm	35.1	And 175 cycling miles.
Evenflein	34.7	Crazy travel week.
Wa5yom	29?	Just trying to stay healthy.
Twocat	26.3	Still healing up.
Predawnrunner	24.1	Another runner enjoying the taper.
Busiman	22	Heading into taper just in time to let the headcold heal up.

Here's my plan for the coming week - like many of you, I'll be needing a Free Pass this week.

Day	Plan	Actual	Commentary
Monday	0	0	Some core work, but not much
Tuesday	5	6	Easy
Wednesday	5	5.4	Easy, but with 10 striders
Thursday	5	6	All at MP
Friday	0	X	Rest
Saturday	0	X	Rest
Sunday	1-2	3	If time allows before the Olympic Trials.
Total	20.5	X

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."

HermosaBoy

posted: 4/14/2008 at 1:37 PM

I will definitely need a pass for this week! S – 8.4 including 5k race. M – 4 in AM and massage in PM T – 0 in AM and 6 in PM (includes 1 mile and ½ mile time trial) W – 0 in AM and 7 in PM (includes 2 @ MGRP) T – 0 in AM and 4 in PM F – 0 in AM and 4 in PM S – 4 in AM along the Charles and Sox in PM  Right around 37 total miles. The next week should get me back to 60 – but most will occur in one day. ;-)

And you can quote me as saying I was mis-quoted. Groucho Marx

Rob

mainerunnah

posted: 4/14/2008 at 1:51 PM
modified: 4/18/2008 at 9:15 AM

Ditto on the pass for this week! Big grin

M – Rest T – 5 Miles - 5.03 Miles - 36:37 (7:17) Avg HR 147 - 7:28 - 7:20 - 7:17 - 7:16 - 7:07 - :09 - Sunny & 59 Cool

W – 7 Miles w/2 @ MGRP - 7.07 miles - Easy with 2 miles at marathon pace - 59:04 - (8:22) Avg HR 130 T – 5 Miles - 3.1 (5K course) 24:02 - (7:46) Avg HR 138 - 2 Miles - 17:19 - (8:31) Avg HR 127 F – 5 Miles w/6 x 100 meter strides - 5.02 Miles w/6 x 100 meter strides - 9:08 - 8:51 - 8:40 - 8:40 - 7:35 - :09 (8:35) - avg HR - 131 S – 4 Miles Easy S – 3 Miles Easy Right around 29 total miles. -- So far -- 22.25 Miles The next week should get me back to about 60 as well – like Hermosaboy most will occur in one day! Wink

PJH

posted: 4/14/2008 at 2:06 PM
modified: 4/23/2008 at 9:45 PM

Actuals for the week ... will also need a pass.

Day	Plan	Actual	Commentary
Monday	6.0	5.7	Ez pace ~ 10:00
Tuesday	7.0	7.1	3 mi @ MP ~ 8:30 ...feeling okay
Wednesday	3.0	0	Decided not to run today
Thursday	5.0	6.2	Ez pace @ 9:57
Friday	0	0	Planned rest day
Saturday	0	0	Planned rest day
Sunday	3.0	3.0	Ez pace
Total	24.0	22.0

PJ

Walt.RB

posted: 4/14/2008 at 8:20 PM
modified: 4/20/2008 at 8:00 PM

Travel Plans later in the week, I'll see what I can do. M--7.64, 1:07:58, 144/156 T--6.2, untimed. AM run. W--13.88, 2:16:42, hilly, painful after-work MLR 162/136 Th--6.27, 1:03:21, easy AM run, 153/121 F--In Philly with the kids S-- 5.73, untimed, 'round the streets of West Philly. S--9.88, 1:27:10, 167/139, last 3 miles at MP, ave 148 Total: 49.6, just a wee shy of fifty Good luck on the 21st Everybody!

CNYrunner

posted: 4/14/2008 at 8:38 PM
modified: 4/18/2008 at 9:41 AM

My laptop is ailing so this will be the most I post for a few days....typing at the desktop terminal that also serves the needs of a pre-teen and a computer savvy spouse. Probably just as well as I get deeper into the taper...time to get quiet and into the zone. Have a great week everyone! 4/14--off 4/15--8 miles with 2 at mp---9 with 2 at mp 4/16--4 miles---4 mile pace run 4/17--off--travel and dinner with Kathrine Switzer and Roger Robinson---for real!---2.5 on treadmill and then amazing evening! 4/18--6 miles with strides---6 miles with strides---had to hold back on speed. Rockin'! 4/19--4 miles 4/20--not sure yet/3 if anything 21-25 miles for the week---need that pass too CNYrunner

Runrtim57

Marathon Maniac #3309

posted: 4/15/2008 at 7:36 AM
modified: 4/21/2008 at 1:36 PM

Thanks Holly - Have a good week preparing for the big race...you ARE going to do just fine Smile

Mon - 11 mile tempo run - last 5 miles at 7:30 pace - felt super strong Tues - 7 easy miles - had to hold myself back because of how good my legs felt Cool

Weds - 42 miles cycling, with some super hard efforts with roadies Thurs - 6 easy miles - Feeling yucky with a cold Angry

Fri - 3 easy miles Sat - 16 miles easy - felt a little better Sun - 7.5 easy miles Total - 50.5 miles Tim

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way - Run often and run long, but never outrun your Joy of running!

evanflein

posted: 4/15/2008 at 11:13 AM
modified: 4/18/2008 at 4:17 AM

Free passes all around... might not even make 20 this week! Having the race on Monday makes this week look really small!

Day	Plan	Actual	Comments
Monday	"Rest" Day	0 Miles
Tuesday	4 EZ	5 miles	On the treadmill to avoid the #*%! ice
Wednesday	6 miles w/3@MP	6 Miles	4 at or better than MP...
Thursday	4 miles Tempo	5.37 miles	All at MP, 2 miles @ 2% incline on TM
Friday	2 miles	? miles	Flight to Boston leaves at 12:45 pm
Saturday	Rest Day	0 miles	Boston stuff
Sunday	2 miles	? miles

Totals:	18 Miles	? miles actual running total

pfriese

posted: 4/15/2008 at 9:51 PM
modified: 4/20/2008 at 1:58 PM

Holly, Thanks for the 40/40 thread. I'll need a pass this week too as the taper has begun for the OKC Memorial Marathon on April 27.

Day	Plan	Actual	Comment
Monday	rest day	rest day - done
Tuesday	6-8 miles	6.0 miles - done	9:15/mile avg pace
Wednesday	7-9 miles	7.9 miles - done	9:25/mile avg pace
Thursday	rest day	rest day - done
Friday	3-5 miles	5.5 miles - done	9:29/mile avg pace
Saturday	5K race (?)	2.2 mile warm-up 5K race	9:30/mile avg pace 7:28/mile avg pace for a new PB of 23:10
Sunday	12 miles	10.9 miles - done	9:56/mile avg pace
Total	32-35 miles	35.6 miles	DONE

Paul

Paul's blog

busiman

Running out of mistakes!

posted: 4/15/2008 at 10:27 PM

Thanks Holly! I'll take one of those free passes too. Maybe you should print up a whole pad for this week. :-) M - rest - just core work T - intervals - 5 x 1k at 5k pace W - 2ez T - 4ez F - 3ez S - ? S - ? Total - not sure, don't care :-P

-2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
also on Twitter

ultrachick

Ultrachick

posted: 4/16/2008 at 9:34 PM

I hate tapering! It's highly overrated! Monday-4 Tuesday-3 Wednesday- 6 Thursday- Friday- Saturday- Sunday- I'm not going to follow my plan-As a coach, just do as I say, not as I do! Wink

Kelly

If you never go fast, you'll never go fast.

slowgino

posted: 4/17/2008 at 11:24 PM
modified: 4/21/2008 at 12:31 AM

Holly - I'm taking your advice and recording distance for a week. Park maps have trail mileages, it might be a bit low on routes where I had to estimate based on pace at known HR and erred on the conservative side. I'll need a pass for next week, though (travelling 3 days and recovering from this week...) Too much trouble recording distance until I get that capability on my HRM. All of you going to Boston make me envious. When I was 40, I ran my PR (2:57) by holding it right at my limit... but the BQ time for 40 year olds was 2:50, and I knew I had no chance of shaving off another 7 minutes, so I gave up ever even thinking about Boston. Good luck, and have a memorable experience. --------- my week (I did too much - but I'll take it easy next week) -------- Mon 4/14 14.5 easy , park trails Tue 4/15 5.2 easier , random route Wed 4/16 13.5 easy , park trails Thu 4/17 5.3 easy , roads+hs track Fri 4/18 15.7 easy , park trails Sat 4/19 8.0 easy AM roads+bridges; 6.7 easy PM park trails Sun 4/20 4.8 easier , recovery run - roads+hs track Week Total 73.7 miles Hey, would this qualify me for a 70/70 thread Smile

?

Tallrunner

posted: 4/19/2008 at 2:03 PM

The plan is: S - 21 (including half marathon racei in Montreal) M- Rest (spinning and light core) T - 8 (intervals) W - Rest T - 10 F - 8 tempo run with faster stuff sandwiched in the miiddle third S - rest Total - 47 Thanks Tall

Recent Best times: None recently

breger1

posted: 4/20/2008 at 2:00 PM
modified: 4/20/2008 at 2:01 PM

This is the first of three taper weeks. Planning on some MP runs and a 5K race Saturday.

Day	Plan	Actual	Comments
Monday	Planned Rest Day	0 miles	Done!
Tuesday	6 miles GA	6.1 miles	9:12 min/mile pace
Wednesday	10 miles GA	10.1 miles	8:50 min/mile pace, last 5 at MP
Thursday	5 miles	0 miles	Business trip to NY
Friday	3 miles	6.0 miles	56 minutes treadmill
Saturday	6 miles total with 5K race	6.15 miles	5K 22:53 2nd AG.
Sunday	2 Hours easy	13.55 miles	8:50 overall, last 4.5 at MP

Totals:	43 miles	41.8 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

DennisLey

MM #7877

posted: 4/20/2008 at 9:14 PM

The week after the Columbus Distance Classic Half Marathon and under 3 weeks to the Indianapolis Half Marathon... Mon - 6 M. Tues - 9 M. - Satisfied with the effort of this run. Wed - 6.5 M. - Persistant soreness in knee cut run short. Thur - 8 M. Fri - 12 M. Sat - Off Sun - 9 M. Total - 50.5 M.

Philippians 4:13.

Masters Running

40/40 Thread for Week Ending 4/20/08 (Read 498 times)