RunningAHEAD - Topic: 40/40 Thread for Week Ending 3/2/08

Holly S.

Marathon Maniac #957

posted: 2/25/2008 at 12:08 PM
modified: 3/2/2008 at 2:35 PM

For those of you who are new, this is the 40/40 thread, for those 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... Here's what I have for last week's tally. I think I got everyone, but if I missed you or got anything wrong, just let me know.

Who	Miles	Commentary
CNYrunner	69	Giving chocolate away? You are stronger than I.
Twocat	68.66	Nice running in Vancouver this week.
Hermosaboy	63	No days off, but at least no doubles this week.
Jim24315	61	Lots of track-time this week.
Breger	55.8	He’s back and looking good!
Ultrachick	54.5	Joining us in the table madness…
Perch	53.1	Including excellent 20K – 1st AG!
PeterNC	50.2	Snuck in a 20-miler to top off the week.
Carnivirus	50	4 nagging injuries? Careful now…
Holly	46.3	A step-back week to get over carpy cold.
Evenflein	45.6	Getting ready for the relay – you’re going to have so much fun!
Biketm	45.5	Does cycling really give your running legs a rest?
Tramps	44.5	Starting to get into that rainy season.
Btb1490	43.5	Training through sickness – hope your antibiotics work some wonders for you.
Slojim	41.65	LR on a Tuesday – that’s different.
Wa5yom	40	Nursing shin splints, wise choice in the Cowtown HM.
PJH	40	He’s back! Glad the Achilles is better.
Predawnrunner	33.3	Taking a step-back week.
Pfriese	Free Pass	Grandson wrestling gets my vote every time.
SirWalksalot	Free Pass	Kid-time and convalescing.

Here's my plan for the week for me:

Day	Plan	Actual	Commentary
Monday	0 miles	0 miles	Some ab stuff and carpet cleaning
Tuesday	8-11 miles	10 miles	Intervals on the TM
Wednesday	7 miles	7.15 miles	Easy pace
Thursday	8-11 miles	11 miles	Hill workout day, but in a half-hearted way
Friday	0 miles	0 miles	Weights and abs
Saturday	7 miles	8.25 miles	Easy pace with a few striders
Sunday	20 miles	20.10 miles	Easy pace
Total	50-56	56.5 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."

evanflein

posted: 2/25/2008 at 12:28 PM
modified: 3/3/2008 at 10:51 AM

Ok, I'll see your placeholder and raise you one! Here's my preliminary plan for this week. Getting excited about the Relay!!

Day	Plan	Actual	Comments
Monday	XT Day	0 miles	Sorting, cleaning, filing, packing...
Tuesday	5 w/2@10k pace	5.4 miles	2@7:30 w/.5@8:34 in between, other miles @8:49
Wednesday	10 miles w/5@MP	10 miles	4@8:49, 5@8:34, 1@8:20
Thursday	"Rest Day"	2,639 Miles	All day on a plane is rest?
Friday	4.7 Miles	4.7	First Leg of Ragnar del Sol Relay (Garmin said 4.5?)
Saturday	13 miles	13 miles	Legs 2 (6.8 miles) and 3 (6.2 miles) total
Sunday	20 miles	14.25	That was enuf, early afternoon flt home

Totals:	52.9 Miles	47.35 miles actual total	Remains to be seen...

CNYrunner

posted: 2/25/2008 at 2:32 PM
modified: 3/2/2008 at 2:37 PM

Hey Holly! Thanks for doing this with everything else you have going on---you amaze me. Erika---have a blast at the relay. You will have a super time and just go with it, no pressure other than to have a great time. I have no doubt you will more than contribute when it comes to speedy running. I can't get the table to work even when I enable macros, so here goes with my free-form structure....This keeps me going---Thanks everyone! 2/25-----11 mile choose your pace run----11.1 in 1:34--chose 8:30 pace 2/26-----Off-----Done! 2/27-----15 mile (1 mile wu, 2x12 minutes @ 7:40 pace with 2 minutes rest,10 miles at 8 pace, cd)----15.6 in 2:17:19 overall--12 min. segs at 7:45,7:43---10 miles at 8:03 avg. 2/28-----8 mile recovery run----8.8 in 1:21--9:13 pace 2/29-----10 mile hilly run with 6 at tempo----traded for Sat.--4 miles in 35:45 3/1------4-6 recovery or pace---22.3 ---1st 10 at 9:00 pace, next 10 at 7:50 pace, final part easy 3/2------22 fast finish run (last 3-4 progressively faster down to 7:30)----10.4 in 2 parts---9:00ish pace easy Weights and abs/core 3 x week----Done! SLEEP----much better this week, Friday and Saturday night not so much with so much knee hockey played in hotel hallways and yelling kids Total---70-72---72.2 miles!

Runrtim57

Marathon Maniac #3309

posted: 2/25/2008 at 3:39 PM
modified: 3/3/2008 at 7:12 AM

Thanks again Holly....it's soooo nice of you to do this for all of us Smile

Hope this bug of mine goes away quickly, so I can at least get 40 miles in... Mon - Sick Tues - Sick Weds - 10 mile progression run - good to be back out there Smile

Thurs - 6.7 easy miles - getting back into the groove Fri - Rest Sat - 16.5 Miles - felt better than my 16.5 a couple of weeks ago...brought water and gels with me this time. Sun -7.0 easy miles - little futher than planned to hit 40 miles this week Total - 40.2 - Whew, barely made it Smile

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!

breger1

posted: 2/25/2008 at 3:50 PM
modified: 3/2/2008 at 8:36 AM

Thanks Holly! This week is going to be much the same as last week, with a slightly longer LR. If this week goes like last week did, I'll be very happy.

Day	Plan	Actual	Comments
Monday	Planned Rest Day	0 miles
Tuesday	6 miles easy	6 miles	54 minutes with 5x100m striders
Wednesday	12 miles, 3 @ tempo pace	12 miles	Miles 8, 9, and 10 at continuous tempo. 7:50, 7:49, and 7:46 min/mile pace.
Thursday	6 miles recovery	6 miles	Recovery 9:44 min/mile. Avg. HR 127
Friday	10 miles negative splits	10.1 miles	Garmin lost signal, but this was a definite negative split run
Saturday	4 miles easy	4 miles	Treadmill, recovery pace.
Sunday	18 miles Pfitz Progression run	18.25 miles	1st 10 miles at 9:50 pace. Next 2 at 9:30. Last 6+ at 8:45.

Totals:	56 miles	56.45 miles	A very solid week!

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

Walt.RB

posted: 2/25/2008 at 6:18 PM
modified: 3/1/2008 at 10:29 AM

Thanks again, Holly. M--5.03, 52:04, a heavy-footed stomp begins the week....10:20's? Ugh...what a trudge. T--Rest (yippeee) W--0 T--0 F--7.56m, 1:17:37--a chilly, hilly, post-work run S--7.62m, 1:08:06, a couple of MP miles thrown in

btb1490

posted: 2/25/2008 at 7:31 PM
modified: 3/2/2008 at 7:08 PM

Thank you Holly for taking the time to do this, inbetween throwing out stuff and cleaning carpets! Nice runs last week gang! Week 5 of 12 of Boston training.

Day	Plan	Actual	Commentary
Monday	Rest	Rest	That was easy!
Tuesday	14	14	A bit sluggish, but still a great run
Wednesday	6 ez	6 ez	the pace said ez, the effort did not.
Thursday	10 w/ 6@mp	8 ez	swapping workouts around. Got lost in the trails
Friday	6 ez	10.3 w/ 6@mp	nice run, held mp pretty comfortably
Saturday	6 ez	7+ ez	just what the doctor ordered
Sunday	18	19	last 6 miles progressing to MP
Total	60	65	cutback week next week. Yay!

Running the 2016 Boston Marathon for Children's Hospital

HermosaBoy

posted: 2/25/2008 at 8:12 PM
modified: 3/1/2008 at 2:13 PM

Updated

So, I'll try posting the plan in advance...

Day	Plan	Actual	Commentary
Sunday	18	18 in 2:11	GREAT run! 5 fast miles in the middle!
Monday	4.1 6.0	0.0 8.0 in 1:01:40	Slept in Nice evening run
Tuesday	4.1 6.0	3.15 in 26:28 8.02 in 1:00:47	Running with the dog Just miles
Wednesday	4.1 0.0	0.0 0.0	Slept in AM and went to see the Fighters of Foo in the evening!!
Thursday	4.1 6.0	0.0 3.5 in 26:36	Sleepy time Snowing and windy – dog liked it!
Friday	4.1 6.0	5.05 in 43:05 5.00 in 37:43	Dog run TREADMILL – ARGH!
Saturday	12	11.92 in 1:23:10	A high quality workout! 1.25 wu/cd then 4 downhill half miles at a solid effort. 1/2-mile uphill recovery. Then, went into a two-mile tempo run. Mile one mainly uphill. Mile two mainly downhill. 3 more of the hill repeats to finish it off. Felt a lot better than the last time I did this workout!
Total	74.5	62.7

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

Rob

Runrtim57

Marathon Maniac #3309

posted: 2/25/2008 at 8:29 PM

Holly, cycling really does rest my running legs. Most here wouldn't know this, but I cycled a little over 8500 miles last year....which is more than I drive, I think, lol. And some of my best runs were after cycling 100 to 150 miles the day before....it's the triathlon thing. The main reason I am focusing on running right now is because I normally bonk on my runs in a 1/2 Ironman....my swim and bike are good, but I have little left on the 13.1 mile hilly run. I think I have made great strides in correcting that problem this off season....hope to do a full Ironman this coming fall...my first. Again Holly....thanks for the time you spend doing this...it does make a difference when we are out there pounding the pavement. 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!

Peter NC

Hill Runner

posted: 2/25/2008 at 8:43 PM

Holly, I didn't deserve to be on the 40/40 this week as my 20 miler starts THIS week..My week starts Sunday and ends Saturday... I WILL be on 40/40 this week Sun 20 Mon Tue Wed THur Fri

Upcoming Races:

Boston Marathon, Boston,MA 04/15/13
Grandfather Mountain Marathon,Boone NC 07/14/13
Thunder Road Marathon, Charlotte NC 11/13

Peter NC

Hill Runner

posted: 2/25/2008 at 8:44 PM
modified: 2/25/2008 at 8:46 PM

Holly, I didn't deserve to be on the 40/40 this week as my 20 miler starts THIS week off ..My week starts Sunday and ends Saturday... I WILL be on 40/40 this week Sun 20.02 miles Mon Tue Wed THur Fri Sat

Upcoming Races:

Boston Marathon, Boston,MA 04/15/13
Grandfather Mountain Marathon,Boone NC 07/14/13
Thunder Road Marathon, Charlotte NC 11/13

carnivirus

posted: 2/25/2008 at 10:40 PM
modified: 3/2/2008 at 9:47 PM

Thanks, Holly! It helps to have the plan for all to see . . . And I actually like to have 3 - 4 niggling injuries - then you're just about guaranteed to avoid any major ones Wink

The PF is the only one that has daily attention needs. My tight hammie is just that - a little too tight. But I'm recovering nicely from the HM effort and looking to recover this week with easier but longer running. The LR moves up to 19 this week, too. Good luck on the runs this week everyone! Hope you relayers have a nice time - it really does matter the people you have in your van. I did the Green Mountain Relay in Vermont a couple years ago and had a sleep-deprived blast! Steve

Day	Plan	Actual	Comments
Monday	5 - 6	6 recovery miles	Morro Bay Bluff Trail
Tuesday	11	11	Hearst Bluff Trail
Wednesday	5 - 6	6	Morro Bay Bluff Trail
Thursday	8 + XT	8	2.5m uphill/mountain
Friday	Rest	0
Saturday	19 LR	0	Wine tasting - family in town
Sunday	5-6 easy	19	nice long run on trails

Totals:	53-56 Miles	50	Good week

pfriese

posted: 2/25/2008 at 10:50 PM
modified: 3/2/2008 at 2:47 PM

Thanks Holly, Since last weeks plan went so well, I don't think I'll set up a plan this week.

Day	Miles	Comment
Monday	7.9 miles GA	8:47/mile pace
Tuesday	3 miles E	10:00/mile pace (treadmill )
Wednesday	10.5 miles MLR	9:30/mile pace
Thursday	5.1 miles E	9:37/mile pace
Friday	rest day
Saturday	2.1 mile warm-up, then a 10K race	7:53/mile avg pace for a 10K PR of 48:53
Sunday	14 miles LSD	10:32/mile pace

Total	48.8 miles	Done

Paul

Paul's blog

Twocat

posted: 2/25/2008 at 11:22 PM
modified: 3/2/2008 at 9:40 PM

If you actually have to work every now and then you wind up waaaay down the list! If I had the time tonight to post on the daily I would be on page 4! Page 4?! I can hardly believe it. In the interest of adding some variety to the tables I am tossing in a fourth column with a smiley that pretty much summarizes how I felt post-run. Not sure how long it will last but for this week at least . . . As always, thank you Holly for taking up the task of running the 40/40 thread.

Day	Plan	Actual	Day’s	Commentary
Monday	22	22.77		Longest run in the Pfitz torture plan over and done with!
Tuesday	6	8.07		Bad weather may kill this run. Made it out. See the daily for smiley explanation.
Wednesday	10	10.39		6 am, 4 pm. Changed plans to 5am, 5pm. Since some friends are running 5 this afternoon.
Thursday	12	12.26		Only 20 out! Needed a freezing smiley. This was the closest I could come up with.
Friday	5	5.21		This time it was only 14!
Saturday	0	0		It is only Friday and I already know I am going to make it!
Sunday	15.5	15.53		20K race. Tired but relatively happy with how I did. 1:48:49 for a 7:00 pace.
Total	70.5	74.23

hermosaboy the concert should be great! I love the Foo Fighters. What exactly is a Foo that they are fighting anyway?

Live like you are dying not like you are afraid to die.

Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/

perchcreek

i'm lovin' it... MM#1949

posted: 2/26/2008 at 8:54 AM
modified: 3/3/2008 at 9:28 AM

Thanks, Holly! Wierd week with 24 hr AZ desert race schedule Fri/Sat

Day	Plan	Actual	Comments
Monday	2 mi Recovery	2 mi	AHR 138
Tuesday	6 mi Recovery w/ 6x100m strides	13.0 mi	[swapped with Wed] first 5 mi @ 9:18, Next 8 mi @ 8:06 with AHR 152
Wednesday	13 mi m-LR	6 mi	with strides
Thursday	6 mi recovery	6 mi	AHR 148
Friday	6 mi recovery am, 5.2 moderate @ 5pm	12.6 mi	including 5.4 mi at 10K race effort in AZ at 5pm
Saturday	7.2 mi very hard@ 2am + 5.2 mi hard @ 9am	13.1 mi	incl 7.2 mi uphill at 10K race effort at 2 am and 5.2 mi at 10K race effort at 9:30 am
Sunday	6 mi recovery pm	3 mi	slooooow

Totals:	57	55.7	incl 3 x 10K race equivalents within 17 hrs

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

Masters Running

40/40 Thread for Week Ending 3/2/08 (Read 632 times)