RunningAHEAD - Topic: 40/40 Thread for Week Ending 2/15/09

Holly S.

Marathon Maniac #957

posted: 2/9/2009 at 10:35 AM
modified: 2/15/2009 at 3:07 PM

For those of you who are new, this is the 40/40 thread, for people 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. Let me know if I missed you.

Who	Miles	Commentary
Dopple Bock	141	Yikes! How do you have the time?
Rasmussenmp	77.5	Valentines Marathon!
Road Shuffler	73	Yowza! Err, I mean Welcome!
Diverdoc	64	BQ has an aroma?
Perch	63.8	With more than have at MP or better – wow!
JDMom3	60	Sure, easy pace for YOU...
WillRunForBeer	55.9	I just noticed almost all your runs end with “.1”
Holly	54.5	Including a tough 20-miler
Evanflein	52.5	Ready for a stepback week
Mainerunnah	52.07	Those 1-mile repeats – do you do those at your 5KRP?
Barefoot Rick	50.55	A little warm-up for your tootsies this week
BCMorant	50.1	I missed it – how’d you do in your race?
Slo_Hand	43.8	Tough 4-mile race in the wind
MrPHinNJ	40.6	Easy running is good
Hermosaboy	40.2	Back in the black already
Ileneforward	40.1	Are those really your cats?
Pfriese	39	Recovery week
TomD	34.5	You have a lot on your plate, Tom. Glad you’re able to get back to running. I find it really helps me in times of stress.
PeterNC	28.28	Came down with the flu – hope you’re feeling better

Here’s my plan for the week. CNYRunner is scheduled to come to town, so I hope to be blessed with 2 runs with that classy lady. Smile

Day	Plan	Actual	Commentary
Monday	0-2	1 mile	Plus weights and abs
Tuesday	7-9	8 miles	8 x ½ mile Intervals, 1 minute recovery
Wednesday	6-7	5.15 miles	Easy pace - with CNYRunner!
Thursday	7-10	4 miles	Easy pace, with CNYRunner!
Friday	0-2	3.15 miles	including 8 x 100m striders and 4 x 10 sec. hill-sprints, plus some weights and abs
Saturday	6-8	7.10 miles	Easy pace
Sunday	12+	14.05 miles	7 x 1-mile @ BQMP with 2 minute rests
Total	?	42.5 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."

mainerunnah

posted: 2/9/2009 at 10:48 AM
modified: 2/13/2009 at 5:17 AM

Thanks Holly: Monday - 3.01 miles - 23:48 - 7:55 Tuesday - 8 Miles - 1:00:35 (7:35) 1 mile w/up - 8 x .5 mile hills w/.25 mile recovery jogs - 1 mile cool down 8:24 - 3:30 - 2:05 - 3:27 - 2:05 - 3:26 - 2:06 - 3:24 - 2:06 - 3:23 - 2:05 - 3:21 - 2:05 - 3:20 - 2:05 - 3:15 - 2:05 - 8:22 Wednesday - Unplanned day off Thursday - 13 mile wave run - 1:42:36 - 7:54 8:43 - 8:44 - 7:35 - 8:16 - 7:30 - 8:16 - 6:47 - 8:16 - 6:43 - 8:16 - 6:30 - 8:15 - 8:45 Friday - 6 miles Saturday - 8 miles Sunday - 20 miles Total - 58 +/- miles so far - 24.01 miles

Slo

posted: 2/9/2009 at 10:51 AM
modified: 2/15/2009 at 3:10 PM

K.....here we go. This is the plan anyway.

Day	Plan	Actual	Commentary
Monday	5	5	easy….w/Swim
Tuesday	8	7.85	easy….some fartlek
Wednesday	6	5.81	easy…..w/Swim
Thursday	9	3.2 (am)	2 am 7 pm all easy
Friday	7	8.59	All easy
Saturday	7	6.6	easy
Sunday	12	13.38	Long
Total	54	50.4	Go Do It

WillRunForBeer

posted: 2/9/2009 at 11:07 AM
modified: 2/15/2009 at 12:30 PM

Holly - what fun to run with CNYRunner! Seems like you get more than your fair share of her -- send her down here to run with us sometime. Smile

MTA: looks like Meg, Erika and I are on the same schedule -- this is a cutback week. Good company I keep, huh? Smile

Day	Plan	Actual	Remarks
Monday	rest (or 3)	3.1	46:12,9:35/mi recovery
Tueday	5	5.1	1:04:51,9:02/mi recovery
Wednesday	8	8.1	w/ 5x600m 2:18(168),2:25(171),2:23(170),2:25(171),2:21(180) 1:37:20,8:00/mi overall
Thursday	rest (or 3)	3.1	28:32,9:07/mi recovery
Friday	11	11.1	1:37:20,8:44/mi
Saturday	7	7.1	w/ 8x20sec striders 55:56,7:54/mi
Sunday	13	13.2	1:55:42,8:48/mi miles@pace(HR) 5@9:16(136), 3@8:51(137), 5@8:18(149)
Total	44+	50.9

Quote from Holly S. on 2/9/2009 at 10:35 AM:

I just noticed almost all your runs end with “.1”

Some people like to finish right at the end of a mile. I like to go just a little bit more. No one knows why. Wink

Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com

Road Shuffler

posted: 2/9/2009 at 11:07 AM
modified: 2/15/2009 at 5:47 PM

Thanks HS.. Monday - 6 miles easy ..... 6 miles Tuesday - 12 miles easy .... 12 miles Wednesday - 12 miles easy .... 12 miles Thursday - 8/6 miles @tempo .... 9/ 7 miles @ tempo ( I don't count warm up / cool down miles) Friday - 10 miles easy ... 12 miles Saturday - 10 miles easy ... 12 miles Sunday - 19 miles easy .... 10 miles (morning run) 10 miles (afternoon run) Total - 75 miles ..... Actual - 81 miles

Holly S.

Marathon Maniac #957

posted: 2/9/2009 at 11:39 AM

Quote from WillRunForBeer on 2/9/2009 at 11:07 AM:

Holly - what fun to run with CNYRunner! Seems like you get more than your fair share of her -- send her down here to run with us sometime.

No way - she's the ONLY one who's ever come to run with me. You've had LOTS of visitors from CR and RA... Smile

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."

jdmom3

posted: 2/9/2009 at 11:49 AM
modified: 2/16/2009 at 11:01 AM

Lucky you Holly! This is a cutback week for me: Monday - 5 easy (40:30) Tuesday - 8 miles w/some fartlek (1:00:30) Wednesday - 6 miles easy TM/ weights (48:24) Thursday - 12 miles (1:33:56) Friday - 8 miles (1:04:33) / weights Saturday - 11 (1:26:30) Sunday - off Total: 50

Once a runner . . .

evanflein

posted: 2/9/2009 at 12:00 PM
modified: 2/15/2009 at 9:47 PM

Meg's cutback week looks like my peak week! Blush

Cutback for me, too. I'm more than ready for it.

Day	Plan	Actual	Comment
Monday	XT / EZ	3.3 miles	Recovery pace, plus weights and core, stretching, sauna (easy stuff)
Tuesday	4 miles	4.53 miles	Easy pace, plus .5 mile walk w/u and c/d
Wednesday	9 miles	10.2 miles	8:40 avg pace, including hill sprints @ 3F
Thursday	4 miles	4 miles	Lunchtime treadmill run
Friday	Rest or EZ	3.2 miles	Easy pace and bright sunshine!
Saturday	9 miles	9.5 miles	Snowy run with some MP miles
Sunday	14 miles	14.5 miles	8:40 pace on hilly trails with too much snow!
Total	40-44 miles	49.2 miles	Ok, not such a cutback week, but I feel good (unlike end of last week where I felt like carp)

Diverdoc

posted: 2/9/2009 at 1:14 PM
modified: 2/10/2009 at 6:22 PM

Last week I did some crazy mileage and broke 60 mpw for the first time ever Big grin

I plan to head up north to visit the DW and kids. I tend to miss runs when I am back at home. But I'll put my planned week in any how. Monday....umm...rest...run..rest... run...will flip a coin when I get to the gym (no run 5mi spin on bike) Tues - 6 miles smooth as a Bill Clinton Apology. (3 in the morning and 6 evening= 9) Wed- 11 miles (some tempo) Thursday 6 (maybe) traveling this day Friday: 11 Sat 4-5 Sunday. ?? This differs from my marathon training plan, less miles, but more realistic.

DoppleBock

posted: 2/9/2009 at 2:48 PM
modified: 2/9/2009 at 10:01 PM

Thanks Holly This week lunch meetings T/W and W pm - FR out of town will be a challenge Goal > 100 miles + 4x weights + 4x core M 7/6/5 + 11 minutes stairclimber + 1 mile walk + weights + core

Long dead ... But my stench lingers !

MrFinn

Prince of Fatness

posted: 2/9/2009 at 7:54 PM
modified: 2/15/2009 at 1:28 PM

Thanks, Holly. More of the same this week. Move along. Nothing to see here.

Day	Miles	Comment
Mon	3.49	Easy jog before yoga
Tue	6.02	Easy
Wed	8.15	Easy
Thu	6.01	Easy
Fri	0	Yoga
Sat	14.29	Easy
Sun	7.40	Easy

Total: 45.4

Not at it at all.

pfriese

posted: 2/9/2009 at 8:23 PM
modified: 2/15/2009 at 6:27 PM

Thanks Holly,

Day	Miles	Comment
Monday	7.75 miles running - done	9:45/mile avg pace
Tuesday	rest day - done
Wednesday	7.75 miles running - done	9:54/mile avg pace
Thursday	7.75 miles running - done	9:22/mile avg pace
Friday	7.75 miles running - done	9:51/mile avg pace
Saturday	7.75 miles runing - done	10:14/mile avg pace
Sunday	rest day - done

Total	38.7 miles running - done

Paul

Paul's blog

BCMorant

I Can Go The Distance

posted: 2/10/2009 at 7:52 PM
modified: 2/15/2009 at 10:57 AM

Thanks Holly. Check out this thread for week ending 2/01/09 for my 10k race results; thanks for asking. Monday rest Tuesday 8 easy Wednesday 8 easy Thursday 4 recovery Friday 8 easy Saturday 9 (6x1000m w/2min recovery jogs + 4.5 mi wu/wd) Sunday LR 11 Total 48 Bruce

"Don't give up, don't ever give up." Jim Valvano

rasmussenmp

usandtoto-2@msn.com

posted: 2/10/2009 at 11:10 PM
modified: 2/15/2009 at 3:55 PM

thanks mucho Holly 12 weeks till Eugene Marathon Mon: rest - no running, only biking Tues: 5 miles - 5.0 miles (8:34 pace) Ave HR 127, Max HR 140. Wed: 7 miles - 8.0 miles (8:22 pace) Ave HR 128, Max HR 141. Thurs: 10 miles - 11.0 miles (8:03 pace) Ave HR 132, Max 149. Fri: 11 miles - 13.0 miles (7:54 pace) Ave HR 135, Max HR 145, including 4 miles @ MP. Sat: 6 miles - 7.0 miles (8:39 pace) Ave HR 125, Max HR 136 Sun: 14 miles - 16.1 miles (7:56 pace) Ave HR 151, Max HR 169. Not as hilly a route today as my normal. 800 ft up and down, one long hill and lots of rollers. Ran the hills hard. Total: 60.1 miles

Marathon Maniac #530 Mike (My Indian name is "Runs for Beer")

mainerunnah

posted: 2/11/2009 at 8:09 AM

Quote from Holly S. on 2/9/2009 at 10:35 AM:

Mainerunnah52.07 Those 1-mile repeats – do you do those at your 5KRP?

Holly - I try to do those between 5 & 10K race pace - usually starting at the slower end and trying to end up on the faster end....not always an easy thing to do nor is it always successful! Wink

Masters Running

40/40 Thread for Week Ending 2/15/09 (Read 675 times)