Masters Running

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40/40 Thread for Week Ending 2/10/13 (Read 19 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 awhat I have for last week’s tally.

     

     

    Who

    Miles

    Commentary

    Tramps

    62.2

    Too warm is rough on Tramps

    C-R

    54.3

    Got to meet Ribs in Dallas!

    Orange Mat

    51.35

    Nice week!

    Opie

    43.7

    I have a hard time running in grass

    Mike E

    40.9

    Plus lots of planks

    Jeffdonahue

    40

    On the nose

    Fortunate One

    38

    Nice to see you!

    Holly

    31.6

    Just didn’t have it this week

     

     

     

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    0-3 miles

     3.6 miles

    Plus weights and core

    Tuesday

    4-6 miles

     4.5 miles

    Easy pace

    Wednesday

    4-6 miles

     5 miles

    Tempo or intervals

    Thursday

    0-3 miles

     2 miles

    Plus weights and core

    Friday

    4-8 miles

     4 miles

    Easy pace

    Saturday

    13-16 miles

     8.25 miles

    Long run 7 at 8:47

    Sunday

    5-7 miles

     16 miles

    Easy pace Long run

    Total

     

     43.35 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."

    C-R


      I'm in. Strategy. 50+ and two workouts.

       

      MTA: 49 and three workouts and a race.


      "He conquers who endures" - Persius
      "Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel


      MM #6177

        Thanks Holly. Still continuing to build....

         

        day plan actual comments
        Monday 9 aerobic (9:50) 9.72 miles, 10:00 core 9:46 avg
        Tuesday 6.5 easy w/fartleks (10:00) 6.67 miles, 10:20 core 10:04 avg
        Wednesday 10 aerobic (9:45) 10.08 miles, 9:25 core 9:36 avg
        Thursday rest/swim 11:45 core, performance fitness class demo class w/running club
        Friday 16 long (9:50) 16 miles, 6:30 core 9:42 avg
        Saturday 4 easy (10:30) 4.26 miles, 7:00 core 10:48 avg
        Sunday out & back (.5@10:20, 8@9:00, .5@10:20) nada decided I needed a complete day off; it happens...
        totals 54.5 miles 46.73 miles, 55:00 core got some sacrum stuff going on, need to attend to that

          Thanks!  Will hold at 44 this week because of increased speedwork.

           

          Day.......................Plan.......................................................................Actual

          Monday...Weights + Intervals-6 x 800m fast, 400m slow...........done-7.4

          Tuesday...7 miles easy.....................................................................done-7

          Wednesday...Weights.......................................................................done

          Thursday...6 miles easy...................................................................done-6

          Friday...yoga + 3 mi.@ HMP, 4 min. recovery, and 1 mi. @10K pace...done-4.3

          Saturday...6 miles easy...................................................................done-6.2

          Sunday.....13 miles easy.....................................................mostly done-12.1

           

          Total..................................................................................................43

          "Pain only hurts" -Scott Jurek

            Thanks, Holly.  Cut-back week with a fun-run race at the end.

            ETA: Change of plan.  Decided to do extra resting all week to see if I can shake a minor knee issue before it becomes a real problem.  I won't make 40 miles this week but hope to be back to normal next week.

            DAY GOAL ACTUAL DIFF STUFF
            MON 10 w/intervals 10   6x800 w/400 @ 5K'ish (sub-7)
            TUES 7 EZ rest -7  
            WED 10 w/7@MP  6 -11  4 MP miles (7:50's)
            THUR 7 EZ rest  -18  
            FRI 10 EZ 10.1 -17.9  good sproinky run @ 8:20
            SAT rest      
            SUN 4 race + 4 easy 8 -17.9  jogged the course, then ran it at about 7-pace
            total 52  34  

            Free pass please!

            Lowest mileage in quite some time, but my knee's happy so it's worth it!


            MM #5615

              Thanks Holly!  Here's my plan, for the week.  I'm "On-Call" at work, this week, and we've been getting a lot of calls for busted water pipes.  I'm hoping I can get to all my workouts.

               

              Day

              Plan

              Actual

              Comment

              Monday

                 6

                 6.2

               44:50 (Ran w/Ryan) + 48 minutes of weights + 3 minutes of planks

              Tuesday

               12

               12.2

               1:30:00 + 3 minutes of planks

              Wednesday

                 0

                 0

               46 minutes of weights + 3 minutes of planks

              Thursday

               12

               12.2

               1:35:59 + 3 minutes of planks

              Friday

                 0

                 0

               16 minutes of weights + 3 minutes of planks

              Saturday

                 8

               23.3

               2:56:45 + 3 minutes of planks

              Sunday

               22

                 7.1

               55:26 on the treadmill + 31 minutes of weights + 3 minutes of planks

              Total

               60

               61.0

               

                My plan, which looks a lot looks last week's plan

                 

                Day

                Plan

                Actual

                Commentary

                Monday

                5 miles

                 5 miles

                 On TM, plus weight machines

                Tuesday

                 rest

                 

                 

                Wednesday

                 6 miles

                 6 miles

                 3 @ 7:30 m/M on TM, plus weight machines

                Thursday

                 5 miles

                 5 miles

                 TM run

                Friday

                 6 miles

                 6 miles

                 TM run, 8:57 m/M ezpz

                Saturday

                 6 miles

                 5.75 miles

                 pub "crawl" fun run

                Sunday

                12 miles

                 12.25miles

                 on TM

                Total

                40 miles 

                 40 miles

                 


                10k in 1975

                  6

                  6

                  8 ... including 1 1/2, 1, 3/4, 1/2, 1/4 with 5' recoveries

                  6

                  0

                  6

                  8

                  40

                   

                  and 40 for week ending 2/03/13