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. Whole lotta marathon training going on......
Who
Miles
Commentary
Hermosaboy
91
Yowza!
CNYrunner
77.8
5@tempo, 5@MP, 1@ tempo – whoa, what a workout!
Rasmussenmp
75
Excellent hilly negative-split LR
Perchcreek
55.6
And the knee comes through the 20-miler with flying colors!
BCMorant
54
Very nice LR this week
Seilerts
52
Thanks for the Ultra List tip – I’ll check it out
MrPHinNJ
51.1
Cold season will soon be over (hopefully)
Holly
49.25
Another LR on the TM
Breger
45.25
Excellent LR with those speedy faster-than-MP miles – sounds like time to change your MP goals
Slimbo
43.7
A trip to sunny Mexico this week – nice!
Slo_Hand
41.4
4-mile race – excellent pace to me, but what’s your opinion?
Mainerunnah
41
Arizona sounds like wonderful idea!
DfromBG
40
Nice and solid, hanging in there for spring
ResurrectedRunr
Another one working through a cold
Evryday
29
Life got in the way this week
Pfriese
Free Pass
Stomach bug – bummer!
Here’s my tentative plan for the week. I’m hoping the bike path might be clear enough of snow for my 20-miler this weekend.
Day
Plan
Actual
Monday
0-3
3 miles
Plus core work and weights
Tuesday
6-8
9 miles
w/5 miles @ MP
Wednesday
5-6
5 miles
Recovery pace
Thursday
6 miles
Intervals on the TM
Friday
8 miles
Easy pace on TM
Saturday
2 miles
Sunday
20
20.05 miles
Long run, with hills at the end
Total
?
50 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."
Thanks Holly -- good to be back in the group...
Cut back week for me -- yippeeee!!!
Sunday -- AM
16
This one turned out much better than expected. Was a bit “dehydrated” from a dinner party the night before (pomegranate martinis and wine). Still avg pace of 7:17/mi. @ 132 HR.
Sunday – PM
Weights
First time in months -- ouch
Monday -- AM
REST
Rest
Monday -- PM
5
4
Running easy
Tuesday -- AM
Tuesday -- PM
6
Wednesday -- AM
0
Job interview
Wednesday -- PM
12
WOW – ran by HR and ended up @ 6:50/mi. with 129 AHR.
Thursday -- AM
5.5
Thursday -- PM
6.5
Friday -- AM
Friday -- PM
3.2
Enjoying the weather…
10
10.10
3 sets of 8 hill repeats in the middle
77
73.4
Backed it off a bit to give a better cut-back week. With 18 tomorrow, this will be my 3rd highest week month and it’s a short month.
And you can quote me as saying I was mis-quoted. Groucho Marx
Rob
Cutback week for me as well (although not quite hermosaboy style! :-)
2/22-----8 easy----8.4 easy 2/23-----15-16 with hill repeats----14.8 with 2x25@7:15-7:17---pushing all hills (11) hard on the way up and running hard down the other sides--8:05/6 pace overall 2/24-----4 easy----4 easy---sloshy, slushy, snowy, shoe soaker miles 2/25-----8-10 @ 8:00---8.4 @ 8:05 pace----rain on top of snow soaker run----feet were bricks at end, but felt strong throughout 2/26-----6 with 4@7:30----6.6 with 4 at 7:30-40 2/27-----4 easy----4 easy 2/28-----18 with 10 mile race----20.8 with 10 mile race in 1:12:27 core and weights 3x
67 for the week--not as much of a cut back, but feel good
I Can Go The Distance
Thanks Holly. Hope you can get outside for your long run this week.
Monday: 3 mi recovery run Done
Tuesday: 6 mi easy Done
Wednesday: Tempo run; 3mi wu, 4mi tempo, 2 mi cd-8 mi total Done
Thursday: 5 mi easy w/16x100m strides Done
Friday: 10 mi MLR last at MP Done
Saturday: 5 mi easy Done
Saturday: 18 mi Done
Total Miles: 55
push-ups x7 abs x6
"Don't give up, don't ever give up." Jim Valvano
Thanks Holly, my MP is 7:30 - 7:40 +/-
3 Miles
Stretches - 60 push ups - 60 sit ups - 53 burpees before the run.
25:13 (8:25) - 8:28 - 8:30 - 8:15
Stretches - 60 push ups - 60 situps - after the run.
10 x .5 Miles
9
Stretches - 60 push ups - 60 sit ups - before the run.
10 x .5 mile Intervals w/.25 mile recoery jogs - 9 miles - 1:06:00 - (7:20) - 1 mile warmup - 8:27 - 3:18 - 2:07 - 3:19 - 2:06 - 3:15 - 2:08 - 3:15 - 2:07 - 3:13 - 2:08 - 3:14 - 2:07 - 3:11 - 2:07 - 3:13 - 2:07 - 3:09 - 2:07 - 3:04 - 6:18 (.75 mile cool down).
Stretches - 60 push ups - 60 situps - 54 burpees after the run.
5 Miles
Stretches - 60 push ups - 60 sit ups - before the run. Wednesday - 5 Miles Easy - 40:14 - (8:03) - 8:26 - 8:21 - 8:11 - 7:57 - 7:20 Stretches - 60 push ups - 60 situps - 55 burpees after the run.
10 Miles
9 Miles
Stretches - 60 push ups - 60 sit ups - 56 burpees before the run.
9 Miles Progressive - 1:09:18 - (7:42) - 8:24 - 8:12 - 7:59 - 7:47 - 7:34 - 7:23 - 7:14 - 6:58 - 7:47
6 Miles
Stretches - 60 push ups - 60 sit ups - 57 burpees before the run.
Friday - 4 Miles - 31:30 (7:53) - 8:24 - 8:12 - 7:52 - 7:02
Stretches - 60 push ups - 60 sit ups - 58 burpees before the run.
Saturday - 5 Miles Progressive - 38:00 (7:36) - 8:24 - 8:11 - 7:44 - 7:12 - 6:29
20 Miles
Stretches - 60 push ups - 60 sit ups before the run.
Sunday - 20 Miles - 2:58:32 - (8:56)
Stretches - 60 push ups - 60 sit ups - 59 burpees after the run.
52 +/-
Every Mile is a Gift
Thanks Holly!
This week will be week 5 of 16 in my marathon training plan. The mileage bumps up just a little this week, but is still very manageable.
Often injured, NEVER giving up.
Thanks for the free pass, Holly. This week should be a much better week.
M - 7.7 miles @ 9:44/mile
T - 10.6 miles @ 9:59/mile
W - 8.2 miles @ 9:36/mile
Th - 8.0 @ 9:38/mile
F - rest day
Sa - 25K race @ 8:29/mile, 2.1 mile warmup @ 9:47/mile
Su - rest day
______________________________________________
Total - 52.1 miles
Paul
Paul's blog
usandtoto-2@msn.com
Thanks again Holly,
This week is a little more demanding. Increase in the mileage and working 10 hour days.
Mon: am - 4 miles - 5.0 miles slow recovery pace (8:40) max HR 136
pm - 6 miles - 7.0 miles nice and steady run (8:20 pace) max HR 144
Tues: 9 miles - 10.0 miles including a few at MP, max HR 148 so a nice aerobic run.
Wed: 15 miles - 7.0 miles recovery pace. work got in the way (10 hr days).
Thurs: 7 miles - 15.0 miles overall aerobic pace including 4 miles @ 7:30 pace.
Fri: 12 miles w/ 6 miles @ tempo - 12.0 miles with 7 miles @ 7:03 pace, overall pace with 1.5 miles wu and cd (7:35)
Sat: 7 miles - 4.0 miles, very slow and easy. except easy was hard. so cut the run short. its off to Seattle for the night and my long run tomorrow along Lake Washington, starting in Seward Park.
Sun: 22 miles - 22.0 miles with 20 miles @ 8:04 pace plus 1 mile wu and 1 mile cd. overall average HR 145. Beautiful day along the Lake Washington, just a hint of a breeze, partly cloudy and temps warming to the low 50's. Great day for a run.
Total: 82 miles
Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")
Thanks Holly -
My week thus far:
M - 11 miles [w/ 3.5 @ tempo]
T - 4 miles [w / 6 x 20 sec strides]
W - 11 miles [7 @ MP]
Th - 13.25 miles [easy heart rate never over 145] -- swapped out my long Fri b/c of snow storm today into Friday.] / 3 days in the rain or snow this week --- el stinko ... running with lead boots after about 45 minutes
Fri - 5 miles easy
Sat - full day of skiing @ bromley [12-18 inches new -- great day with the kids -- brutal on some underused muscles.]
Sun - 5 miles [w no strides -- rear end is killing from all the skiiing yesterday]
Total = 49.2 total
2012= under-goaled
Prince of Fatness
Thanks Holly. This may be a cut back week because of the weather. We're supposed to have blizzard conditions the end of this week. I never thought that I would say this but I wish I had a treadmill.
Not at it at all.
Thanks for keeping this going for us Holly!
Here's my plan for the week.
Notes
8
6 x 800m @ 6:48 pace
19
5.75
Real life intervenes...
9.25
5 x 1 mile at 7:30 pace with 0.25 mile at 10:00 pace in between
50
44
Missed the weekend long run but did a nice set of mile repeats instead
This week is a bit easier, due to the HM I am running on Sunday. I'm planning to pull out all the stops for this one. Pray for me that I don't injure myself or crash and burn.
Bill
The plan is for 12 miles with 4 x 4 minutes at HMP, 4 minutes jog recovery between
A good solid run. Ran 6 miles into the stiff wind, then started the HMP repeats (with the wind). The finished it off with 2.5 miles cool down. 8:47 overall avg. pace.
Easy pace with 5 x 20 secs @ 3K pace, 40 secs jog recovery,
just to wake up the fast-twitch muscles for tomorrow's race..
Grrrr .....
"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
i'm lovin' it... MM#1949
(I like Hermosa's 77 mile "cutback week" )
Cut back week for me too from 55 to low 40's
Mon- 2 mi recovery (done)
Tues - 6 mi GA (done, 8:54)
Wed - 8 mi w/ some .5 mi repeats (done: 4 x 0.5 mi avg 7:28)
Thu - 4 mi recovery (done)
Fri - 4 mi GA (6 mi done.. carpy run though)
Sat - 4 mi recovery (done)
Sun - 16 mi m-LR (15 miles of hills, slow start, faster finish 9:47 OA.. easier and faster than 2 weeks ago!)
Total: 44 Actual: 45 miles (still 1 min slow for most paces ... meh)
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
Thank you, Holly. Giving it another go this week.
Monday.......rest...............no run
Tues...........6miles..........no run
Wed...........9miles...........6miles
Thurs...........rest..............rest
Frid..............12 miles......12miles
Sat..................rest............6miles
Sun..............18miles......18miles
Total....42miles