Masters Running

12

40/40 Thread for Week Ending 5/2/10 (Read 798 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.   What a great week for RA Masters!

     

    Who

    Miles

    Commentary

    Rasmussenmp

    70

    That’s a nice round number

    Slo_Hand

    62.55

    Nice 21-miler!  When is your race?

    CNYrunner

    54.7

    Boston Marathon!

    Holly

    50.8

    Boston Marathon!

    Seilerts

    46

    OMG – just noticed you’re doing Leadville!

    Hermosaboy

    45

    Yay, he’s back!

    Pfriese

    43.8

    Paul – what did you run Sunday?

    DfromBG

    41

    Pretty nice average there

    ResurrectedRunr

    40.3

    One crash-and-burn doesn’t make a training cycle – we all have them...

    MrPHinNJ

    39.4

    What a bummer!  I hope you heal up quick – sounds painful!

    Slimbo

    38.3

    Tapering

    Mainerunnah

    Free Pass

    Boston Marathon!

    Breger

    Free Pass

    Boston Marathon!

    Perchcreek

    Free Pass

    Boston Marathon!

    Kimmie

    Free Pass

    Boston Marathon!

    TomD

    Free Pass

    Welcome back!

     

     

     

    Here’s my tentative plan for the week.  

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3

    3 miles

     Some core work and weights

    Tuesday

    6-7

    5 miles

     Easy pace

    Wednesday

    6-7

    6 miles

     Easy pace

    Thursday

    6-7

    5.35 miles

     Easy pace

    Friday

    0-3

    8 miles

     Easy pace

    Saturday

    5-7

    4 miles

     Easy pace

    Sunday

    12-16

    15 miles

     Easy pace

    Total

    ?

    46.35 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."


    Prince of Fatness

      Thanks Holly.  I am not completely on the DL, but will probably cut back a bit this week and will need a pass.  I need to get this rear end of mine healed.

      Not at it at all. 

        Hi Holly and thanks as always for doing this and everything else....full plate!


        So sorry Mr. PHinNJ---heal up well so this isn't chronic and you can get back into the great groove you had going. Hang tough Hermosaboy---better to heal up completely and come back much stronger for the summer racing season. It's know it's a downer though.


        Here's my plan:


        4/26----5-6 @8:00 pace-----6.6 @7:33 pace---didn't look at my watch until the end, whoops, felt great though.
        4/27----4 easy-----4.2 easy early and in the drizzle
        4/28----10 miles with 5@mp-----11.2 w/5@ 7:20-7:30
        4/29----4 easy----4.2 easy
        4/30----5-6 with strides------5 evening miles (3 with the kiddo)
        5/1------4----4 easy
        5/2------26.2 48th annual Walter Childs Memorial Race of Champions/Holyoke, MA-----26.2 in 3:26:51---first woman overall---hot, humid and hilly---feel awesome

        core and weights 3x

        61.4

        Tramps


          Hey folks.  Life's getting busy and I think I may be migrating away from the daily thread a bit.  But I'm hoping I can come and hang out here.  (I lurk frequently.)

           

          As I noted on the daily today, I'm going to try to focus on some shorter distance races for the remainder of the year, beginning with a 10K on Memorial Day.  It'll give me a chance to try out some interval running (which I never do) and maybe even drag my sorry butt over to the track.  But I'm also still in marathon-recovery mode, so it'll be modest.

           

          I've shamelessly cut-and-pasted the code for a table from Holly's post and hope this works:

           

          Day

          Plan

          Actual

          Commentary

          Monday

          5 easy

          5.3

           Easy; muggy

          Tuesday

          6 (3-4 tempo)

          6.7

           3 slowish tempo miles (7:24)

          Wednesday

          5 easy

          5.2

           easy

          Thursday

          6 (intervals TBD)

          9

           forgot I was traveling; no speed work but nice NYC Central Park run.

          Friday

          5 easy

          5.2

           feeling a little droopy from travel

          Saturday

          13 easy

          8.7

           decided to do a trail run for fun; very slow and huge hills

          Sunday

          0

          X

           x

          Total

          ~40

          40

           just barely made it for the week!

          Be safe. Be kind.


          Just a dude.

            Howdie all...


            I've been lurking around here, and I read at the top that you let people in who are really close...


            I'm good for the miles, but I don't turn 40 till next month... 


            Can ya give a kid a break?  


            -Kelly


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

            Slo


              Dang...Another week already ?

               

              I'm dropping the mileage just a hair and concentrating on getting the feel for my MP (marathon Pace....not marital points)

               

              Day   Plan  Actual  Comments
               Mon  5  5.2  Super Easy
               Tue  7  0  5 x 1k intvls
               Wed  8  8.1am  5.24 pm  5 x 1k am......
               Thu  10 - 12  6.52 2wu..4mp..2easy..4 mp Sucky Run
               Fri  5  5.24  super easy
               Sat  5k race  8.4  Mostly easy...no race, had to work
               Sun  18  16.97  15 @ MP
               Total    55.7  

                Thanks Holly - This is it for me -- full on taper time ... a whole week to get instead my head and evaluate all the short comings of the past 20-weeks ... plus I can check the long range forcast 10x's per day and generally drive my DW nutz!  Monday I plan to post my BQ time of sub 3:20!

                 

                My week as follows:

                 

                m - 3.4 easy

                 

                t - 3.2 easy

                 

                w - 4.1m with [6 x 30 secs on 1:30 easy]

                 

                th - 2.3 easy

                 

                fri - 2.3 easy

                 

                sat - off

                 

                sun - 26.2 race pace   13.1 [DNF marathon due to weather]

                 

                total - +/- 29 total

                2012= under-goaled

                  Thanks Holly.  Sounds like everybody had fun in Boston.  Feels like I am the only one not racing!  Last full week before starting to taper.

                   

                  Welcome Kelly!  Just jump in.  I turned 40 a few months ago.

                   

                  Here's my plan for the week.  Bleah, this week really turned to shit when my wisdom tooth abscessed!  Hoping for a free pass from the tooth fairy...
                   

                  Day

                  Plan

                  Actual

                  Notes

                  Monday

                  8

                  8

                   

                  Tuesday

                  5-7

                  5.2

                  10x strides

                  Wednesday

                  13-17 trails

                  8.8

                  Thursday

                  5-7

                  5

                   

                  Friday

                  7

                  0

                  Wisdom tooth abscess/extraction 

                  Saturday

                  7

                  0


                  Sunday

                  10 w/ 6x mile

                  0

                  Total

                  51-55

                  27


                  Every Mile is a Gift

                    Thanks Holly!

                    My taper for Windermere Spokane (May 15th) begins this week (after Monday's 16-miler), but because of Monday's run, I may still squeak in my last 40-mile week for awhile.

                     

                     

                     DAY  PLAN  ACTUAL  NOTES
                     Mon  16 mi
                     16 mi
                     First 8 easy, last 8 tempo
                     Tue  4 mi
                     0 mi
                     Recovery pace rest
                     Wed  6 mi
                     8 mi
                     Rolling hills - MP (a bit faster than MP)
                     Thu  4 mi
                     6.2 mi
                     Recovery pace 1st 4 easy, last 2.2 at MP
                     Fri  4 mi
                     0 mi
                     Recovery pace Rest day
                     Sat  8 mi
                     6.2 mi
                     MP
                     Sun  off  off  
                     TOTAL  42 mi
                     36.4 mi
                     Decided that wk 1 of the taper required less than 40 mi.

                    Often injured, NEVER giving up.

                      I was really proud of myself last week, in that it looked like I was going to run 40 miles the week of the marathon.  (Got rained out on Sunday so I didn't.)  But then I saw all you crazies running 50+ miles the week of the marathon.  Okay, I'll go quietly into my slacker-corner now.

                       

                      Time to get in the swing of things with Bayshore coming up the end of May.

                       

                      Bill


                       Day Plan   Actual  Plan Details and Comments
                       Monday 4 0
                      Rained out due to an early morning deluge.
                       Tuesday 5 5
                      GA pace of 8:53.  2 days off in a row lead to sproinky legs.
                       Wednesday 10 10.15

                      GA pace of 8:45.  7 miles at MP.  I didn't feel comfortable

                      running any striders or tempos yet.

                       Thursday 3 4
                      Recover pace of 9:53.
                       Friday 4 5 8:55 pace.  Sprinkled this run with fartleks and striders.
                       Saturday 13 to 15 0
                      Left for Gainesville too early.  No run today.
                       Sunday 3 15.25

                      Forgot the Garmin - ran by time - 2 hours 17 minutes

                      MapMyRun.com says 15.25 miles (9:00 min/mile pace)

                      Total 42 to 44 39.40

                      Not bad for 5 days running.

                      "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

                      HermosaBoy


                        Hey all, I am out for a while...

                         

                        As much as I think I can just run through this injury spate, I am going to use some discretion. The knee, while better is still not 100%.  I think that favoring it has led to hip flexor and hamstring trouble that I feel even while sitting

                        So, going to go on total rest (other than walking) for two to three weeks. Going to be diligent in stretching, doing my exercises and hitting the roller.

                        Anybody got some antidepressants?

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

                         

                        Rob

                        TomD


                          Holly, I am running much better already this week than last week.  I just might get 40 miles this week.

                           

                          Monday    -      5.0 miles

                          Tuesday  -      11.2 miles

                           Wednesday -   5.0 miles

                          Thursday  -       11.4 miles

                           Friday   -            Rest

                          Saturday    -       Funeral

                          Sunday      -         2.5 miles

                           

                          Total Miles    35.1

                           

                           

                          TomD


                          Prince of Fatness

                            Anybody got some antidepressants?

                             

                            If it makes you feel any better I'm there with you.  I'm going to try cutting back for a bit first and see what happens.  But it's a tough pill to swallow when training has been going well and racing season is swinging into full gear.

                            Not at it at all. 


                            Every Mile is a Gift

                              Hey all, I am out for a while...

                               

                              As much as I think I can just run through this injury spate, I am going to use some discretion. The knee, while better is still not 100%.  I think that favoring it has led to hip flexor and hamstring trouble that I feel even while sitting

                              So, going to go on total rest (other than walking) for two to three weeks. Going to be diligent in stretching, doing my exercises and hitting the roller.

                              Anybody got some antidepressants?

                               

                               I totally relate to what you're going through. At this point, I can't imagine being forced to take that much time off from running. BUT...you're doing the right thing. That's hard to do sometimes. Just stick with the plan, even when you start feeling better and think, "I bet I can get in just a little run". You'll come back strong and ready to go! Good luck with your recovery!

                              Often injured, NEVER giving up.

                                Hi Holly:  What a tough recovery week for me last week, my legs are finally really starting to feel better although I a fair amount of tightness in my ITB's which is causing a bit of an issue for my knees.  Still using that Foam Roller though so hopefully it will all work out.

                                Day

                                Plan

                                Actual

                                Commentary

                                Monday   

                                5    

                                5 44:28 - (8:54) - legs are feeling a bit sore still

                                Stretches - 116 push ups, and sit ups before the run.

                                Stretches - 60 push ups and sit ups after the run.

                                Tuesday

                                5     

                                5.01

                                42:27 - (8:29) finally my legs are starting to come out of it, although my ITBs are still pretty tight and I can feel that in my knees. Still using the foam roller!

                                Stretches - 117 push ups, and sit ups before the run.

                                Stretches - 60 push ups and sit ups after the run.

                                Wednesday

                                0

                                0

                                Rest Day - Race Committee Meeting

                                Stretches - 118 push ups, and sit ups took a little break then: 
                                Stretches - 60 push ups and sit ups.

                                Thursday

                                6

                                1.8

                                3.8    

                                16:22 - (9:06) - My ITB issues are really bothering me right now, very tight and some pain around my knees.

                                After that a very easy 3.8 miles - 34:22 - (9:03)

                                Stretches - 119 push ups, and sit ups before the run. 

                                Stretches - 60 push ups and sit ups after the run.

                                Friday

                                7

                                0

                                Saturday

                                8

                                0

                                Sunday

                                10

                                0

                                 

                                Total

                                41

                                15.61 The knee pain is just too much to run through so I've taken some time off to see if I can get a handle on it.
                                12