Masters Running

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40/40 Thread for Week Ending 4/28/13 (Read 22 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.

     

    Who

    Miles

    Commentary

    Orange Mat

    49.92

    Which race are you running?

    Tramps

    47.1

    Speedy!

    C-R

    43.8

    Tough HM

    Fortunate One

    39

    Close enough!

    Holly

    37.7

    Tapering

    Mike E

    35.7

    Tapering

    Opie

    34.7

    Awesome 5k!

     

    Here’s my tentative plan for the week.

     

    Day

    Plan

    Actual

    Commentary

    Monday

    3-5 miles

        4.2 miles

    Recovery   pace

    Tuesday

    0 miles

     0 miles

    Rest day

    Wednesday

    3-6 miles

     7 miles

    with 2 @ tempo (8:20, 8:24)

    Thursday

    3-6 miles

     0 miles

    Easy pace

    Friday

    0-3 miles

     2.5 miles

    With striders

    Saturday

    26.2 miles

     26.2 miles

    Kentucky Derby Marathon

    Sunday

    0-4 miles

     0 miles

    Recovery pace  Better to spend time with the family today

    Total

     

     39.9

     

    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."

      Woo hoo!  Go Holly!  Go Mike! Although I keep envisioning you two going around a dirt track over and over again. Wink

      Low-key base week for me while I get caught up on some work and start planning my summer schedule.

       

      DAY GOAL ACTUAL DIFF STUFF
      MON 7 EZ 7.2  +0.2 @ 8:26; nice cool morning
      TUES  5 EZ  5   @ 8:00, an MP RAL just to stretch out a bit.  Loose gravel made it tough.
      WED 7 EZ  7   @ 8:24; nice run, beautiful morning
      THUR 5 EZ  7.2 +2.4 @8:20; rare late afternoon run, another nice Spring day
      FRI 7 EZ  5.1 +0.5  @8:42; eating some dandelions seeds that are floating everywhere
      SAT 13  9 -3.5  Decided at the last minute to jump into a nearby 10K + warm-up/cool
      SUN rest      
      total 44 40.5    

        Holly, are you going to wear a fine hat and sip Mint Juleps?

         

        My plan:

        Day

        Plan

        Actual

        Commentary

        Monday

         6 miles

         6 miles

         Another TM run, plus weights

        Tuesday

         rest

         

         

        Wednesday

         6 miles

         6 miles

         On TM, including 3 M at tempo pace

        Thursday

         5 miles

         5 miles

         Recovery pace on TM, plus weight machines

        Friday

         5 miles

         4 miles

         

        Saturday

         18 miles

         18 miles

         On a rail-to-trail course:  9:25 m/M

        Sunday

         9 miles

         9.5  miles 

         Ran with a slower friend: 9:55 m/M

        Total

         49

         48.5 miles

         I'm happy with that


        MM #6177

          Go Holly! Go Mike!

           

          I'm going to need a pass this week, first week of taper is here....

           

          day plan actual comments
          Monday 8 aerobic @9:45 8 miles 9:36 avg
          Tuesday 5 easy w/fartleks @10:00 5 miles 9:41 avg
          Wednesday 16x 50m/50m (sprint/float) (6 miles total) 6 miles 20x 50/50, sprint avg = 13.9
          Thursday 8 aerobic @9:45 8.18 miles 9:38 avg
          Friday rest rest and lots of eating, yikes!
          Saturday 3.5 easy +strides

          3.8 miles

          10:28 avg
          Sunday 5k race +2 each w/u & c/d 7.35 miles 5k in 25:19, 1st AG
          totals ~37 miles 38.33 miles and off I go!

           

          Holly, it's the Colorado Marathon in Ft Collins.


          MM #5615

            Thanks Holly!  Hey--I'll see you on Friday!  Here's the schedule that I'm not following...

             

            Day

            Plan

            Actual

            Comment

            Monday

               0

               4

             30:07 + back extensions + planks and stretches

            Tuesday

               2

               0

             Just 30 pushups for me

            Wednesday

               0

               2

             14:17 + back extensions + planks and stretches

            Thursday

               2

               0

             20 push-ups

            Friday

               0

               0

             10 back extensions 

            Saturday

             26.2

             26.2 

             3:06:14 + 20 push-ups and some stretching

            Sunday

               0

               0

             50 push-up 

            Total

             30.2

             32.2

             


            MM #5615

              That's funny!  Do you think, as we're finishing, they'll say, "And down the stretch they come!"

              Woo hoo!  Go Holly!  Go Mike! Although I keep envisioning you two going around a dirt track over and over again. Wink

               

                That's funny!  Do you think, as we're finishing, they'll say, "And down the stretch they come!"

                Yes.  And you'd better be leading at that point; I've got money on you.


                MM #5615

                  Wow...going for a long shot...you're quite the gambler.

                    What are the betting odds, anyway?

                     

                    Mileage back up.  Funny how a marathon on the weekend will do that.

                     

                     

                    Day

                    Plan

                    Actual

                    Commentary

                    Monday

                    5 miles easy

                      5

                    Plus weights

                    Tuesday

                    0 miles

                      0

                    Rest day

                    Wednesday

                    6 miles

                     6.4

                    Plus weights

                    Thursday

                    7 miles

                     6.6

                    2 miles at HMP (8:50), 3-minute rest, 2 x 1

                    miles at 10K pace (8:21) with a 400m recovery jog between reps, and a 2-mile cool down, plus yoga

                    Friday

                    6 miles

                     3.6

                     Plus yoga

                    Saturday

                    3 miles

                     3

                     Celebrity Legends fun run

                    Sunday

                    26.2 miles

                     26.2

                    Part of Memorial Marathon 4:45 pace team

                             

                    Total.................53.....................50.8

                    "Pain only hurts" -Scott Jurek

                    C-R


                      In again. Lots of tapers and racers. Cool.

                       

                      I've started adding Insanity workouts and will reduce miles on those workout days. I hope it helps me get stronger and gain some tone.

                       

                      Mon - 7.1

                      Tue - 4.5

                      Wed - 6.2 hills

                      Thu - 6.8

                      Fri - 2.5

                      Sat - 8.7

                      Sun - 2

                      Total - 36+

                       

                      I need a free pass this week. Too much going on on Friday and Sunday. All I was doing was keeping the streak alive. 140 days now.


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