Masters Running

12

40/40 Thread for Week Ending 8/17/08 (Read 475 times)

Holly S.


Marathon Maniac #957

    posted: 8/11/2008 at 2:05 PM
    modified: 8/15/2008 at 9:33 AM
    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. Some serious mileage being put in here.
    WhoMilesCommentary
    TomD92.75 Okay, now THAT is a lot of running!
    Ultrachick83 Weekly mileage PR!
    CNYrunner80.9 Yowza! That’s a lot of running!
    Slowgino70.8 Lazy? Who? Not you!
    Hermosaboy70.1 Good quality mileage.
    Perch66.6 I think I would have had to run another .1 mile...Smile
    Twocat65.3344.4 miles in three days – big start to the week.
    Busiman60 Increasing the mileage.
    Mainerunnah58 Awesome speed work and progression running (as usual).
    Slojim57.25 Heading into serious marathon training.
    Sprklp55.5 Another welcome addition to the group – hello!
    BCMorant54 Another weekly mileage PR!
    Biketm52.6 I’m hoping your shoe problems get resolved.
    Jim2431550 Strained groin – oh no!
    PeterNC45.53 Jury duty this week.
    Evenflein43.2 PR HM – woohoo!
    Halllar41 Jump right in, Larry!

    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: 8/11/2008 at 2:35 PM
      modified: 8/18/2008 at 2:49 AM
      Another big week, not just running but soccer, work and other stuff all piling up. We'll see how I keep any sort of plan... Here's the "least" I'm planning on:
      Day Plan Actual Comments
      Monday4 Miles4.6 MilesToo hilly to be a Recovery Run, but EZ pace
      Tuesday5 miles6.05 milesTempo run, 7:59 avg pace
      Wednesday10 miles10 MilesRan home from soccer fields, 8:29 avg pace, bonked at 7...
      Thursday5 miles5.22 milesEZ Pace w/ 3x.25 mile spurts at 7:30
      FridayRest Day0 milesFeels like it's been a long week...
      Saturday10 miles10.8 miles10k race with warmup and 4 miles after
      Sunday20 miles20 Miles8:23 avg pace, not a very good wave run example; .5 mile walk c/d
      Totals:50 Miles56.7 milesIn a perfect world, this would've been more miles than two weeks ago, but considering all that was going on this week, I'm good with it.
      HermosaBoy


        posted: 8/11/2008 at 2:52 PM
        modified: 8/17/2008 at 1:58 PM
        Well, the week didn't go quite as planned, but no use complaining. Thanks for keeping this going Holly!!!!
        DayPlanActualCommentary
        Sun – AM1818.05 in 2:07:40 GREAT RUN!!! Miles 9 – 15.57 in, 6:15, 6:10, 6:06, 5:58, 5:56, 6:53 and the last .57 in 3:13 (5:39/mi.). Legs felt REALLY good…
        Sun – PM00 Weight lifting for the first time since Rotator Cuff injury
        Mon – AM3.254.25 in 33:18 GREAT morning for a run!!!
        Mon – PM7.5 7.81 in 55:38 HR Average: 129 / Max: 139
        Tues – AM3.253.3 in 26:24 HR Average: 119 / Max: 126
        Tues – PM10 10.05 in 1;10:25 HR Average: 128 / Max: 147 -- Fartlek
        Wed – AM3.250:mad:
        Wed – PM128 in 57:03 HR Average: 127 / Max: 140 – got home late from work, just wanted to eat and watch the Olympics.
        Thu – AM3.250 :mad:
        Thu – PM7.59.4 in 1:06:49 HR Average: 130 / Max: 150 – Hilly dirt road run to drop off a check for CamScam’s braces…
        Fri – AM3.250 Decided to take today as TOTAL rest – I deserve it.
        Fri – PM6 0 Forgot about the Twins game…
        Sat – AM104.2 in 29:36 HR Average: 130 / Max: 142 -- Supposed to have company, so I cut this short…
        Sat – PM0 5.0 in 36:55 Nice run with KeeMan. Left out the HRM information cuz it was all jacked up. Must have been reading something wrong...
        Total87.2570.1 Considerably less than planned for -- Oh well, on to a new week!!!

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

         

        Rob

        Mariposai


          posted: 8/11/2008 at 4:06 PM
          modified: 8/17/2008 at 8:07 PM
          Since my schedule calls for some 40+ miles a week until the Portland marathon I should try to post my miles here. I hope that is OK with you folks. Last week: 49 miles plus 20 miles of biking This week: Monday= 4 hills+4 miles bike to work done Tuesday=8 miles +4 miles bike to work done Wednesday=10 miles done Thursday= Blessed Rest Friday= 16 LR done Saturday= 9 done Sunday =3 eze done Total= 50 miles plus 8 miles bike, half hour swim and half hour hulahoop... and I feel great!!!

          "Champions are everywhere; all you need is to train them properly..." ~Arthur Lydiard

          perchcreek


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

            posted: 8/11/2008 at 4:07 PM
            modified: 8/18/2008 at 6:52 AM
            Thanks Holly. make it a smooth transition back into running!
            Day Plan Actual Comments
            Monday4 miles recovery0 milesREST day?? ..up too late
            Tuesday15 miles m-LR15 miles..8:20 OA..with the hilly 13 mile loop at 8:12 pace!IRC
            Wednesday6 miles recovery6 mileseasy with Tory
            Thursday11 miles with 6@LT11.2 mileswith 8 mi Tempo avg 7:41 with hills
            Friday8 miles GA w/ strides 8 milesat 8:12 pace
            Saturday18 miles LR18 mileswith a few MP's 8:48 hills
            Sunday6 miles recovery6 milesEZPZ 8:34
            Totals:64 Miles64.2 mileswith a rest day!

            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

            BCMorant


            I Can Go The Distance

              posted: 8/11/2008 at 5:06 PM
              modified: 8/17/2008 at 1:03 PM
              Thanks Holly, glad to see you are finally able to do some running. Another 54 mile week is my plan: Mon 8 miles easy Done Tues Track workout: 9 miles w/6x1000m + 200m recoveries Done Wed 4 mile recovery run Done Thur 8 miles easy Done Fri 8 miles easy Done Sat 13 mile LR/Wave run Done Sun 4 mile recovery run Done Total: 54 miles

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

              halllar


                posted: 8/11/2008 at 5:46 PM
                modified: 8/17/2008 at 7:47 PM
                Here's my plan it includes a 19 mile long run that should be next week but I have the Crim 10 miler next Saturday and did not think 19 the day after was wise so I traded. Next Sunday will be 12 as a step back instead of this week. Thanks for including me . Plan........................... Actual.............................Comments Monday .....off...... Tuesday.....5 miles...........5 easy...................worked on form Wednesday..9 miles..........9 MP.....................kind of tired so only last 4 @ MP Thursday.....5 miles..........5 easy Friday.........Rest Saturday......9 miles..........9 GA Sunday.......19 miles.........10......................wasn't gonna happen (sick) Totals.........47...............38.....................maybe next week will be better

                Chumbawamba: I get knocked down But I get up again You're never going to keep me down

                busiman


                Running out of mistakes!

                  posted: 8/11/2008 at 8:12 PM
                  modified: 8/16/2008 at 3:45 PM
                  Thanks for the work Holly! This is recovery week, more speed, but fewer miles. M - Rest done T - intervals 2 x (1200m/800m/1200m) at 10k pace 12x hill repeats W - 4mi ez 5.5mi ez T - 14mi hills <>10mi with hills F - 5mi ez 4 very foolish miles in the middle of thunder boomers S - 9mi @ pace 11.5 miles at sub marathon pace S - 17mi long run w some fast miles Total mid-50s
                  -2009 running goals - sub-3 after Boston (probably VCM), 3 PRs, 2009 miles for the year, and no untreated injuries
                  also on Twitter
                  Twocat


                    posted: 8/11/2008 at 8:35 PM
                    modified: 8/17/2008 at 11:07 AM
                    Mariposai welcome to the 40/40 thread! Of course you are welcome! I hope you can stay awhile too. Holly it is good to see that you are recovering. Also, my weekly thanks for continuing to run this thread despite your injuries. I am also impressed you noticed my rather compressed early week running schedule. I fear that will remain the pattern for the next couple of weeks due to the Saturday races. This week I am starting on my plan to throw in some sort of tempo run during the week. So far so mediocre, but that is the point! Hopefully, I will go from mediocre to, er, really good for me at least. Big grin
                    DayPlanActualForecastReality
                    Monday1515.19 Will try doing this with a 5 mile tempo run built in. Managed miles 9-14 at MP.
                    Tuesday1113.08 Run with TP. Her route selection was a bit off today!
                    Wednesday2121.35 Run with TP. Whew! Glad this one is done.
                    Thursday68.47 Run with friends. One wrong turn and . . . oh well! Big grin
                    Friday00 Ahh . . . rest! Success!
                    Saturday8.448.44 Yes, another local race at another inexplicable distance. Nearly 2 full minutes off last year’s time. I guess that means that I just have to keep working on my speed!
                    Sunday88.27 Run with DW.
                    Total69.4474.8

                    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/

                    TomD


                      posted: 8/12/2008 at 1:40 AM
                      modified: 8/19/2008 at 10:19 AM
                      Monday 10.85 Tuesday 20.40 Wednesday 8.60 Thursday 20.75 Friday 11.30 Saturday 13.70 Sunday 10.10 Total Miles 95.70 TomD
                      Runrtim57


                      Marathon Maniac #3309

                        posted: 8/12/2008 at 7:44 AM
                        modified: 8/18/2008 at 7:33 AM
                        Thanks Holly and sooo happy you can run "some" now. Wow, some super high miles posted here by others Shocked Mon - 8.3 easy miles Tues - 4.5 easy / recovery miles Weds - Mid - Week long with 6 - 1000 M repeats - 12 miles - 1:33:57 - 7:50 overall pace - best workout in a while Thurs - 7 easy miles on "zippy"legs - 8:43 pace, but felt like going faster. Fri - Rest Day Sat - 15 Mile wave run - 3 @ 8:00 pace and 2 @ 7:30 pace Sun - 7 easy miles Total - 53.8 miles - best quality week in a while 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!

                        mainerunnah


                          posted: 8/12/2008 at 4:07 PM
                          modified: 8/18/2008 at 8:08 AM
                          Monday - 5 miles - 5.02 - 41:43 - (8:18) Avg HR 123 Max HR 139 Tuesday - 7 miles - 7.02 Miles - 54:15 (7:44) - 68 degrees, showers and 77 % humidity. I changed todays regularly scheduled speed workout and did a warm up then 1 mile at about 7 min pace 1 mile recovery 1 min at about 7 min pace etc. Then a nice little cool down. Warm Up 1 Mi - 8:24 Avg HR 118 Max HR 119 1 Mi - 6:52 Avg HR 140 Max HR 144 1 Mi - 8:27 Avg HR 129 Max HR 142 1 Mi - 6:55 Avg HR 143 Max HR 146 1 Mi - 8:16 Avg HR 136 Max HR 145 1 Mi - 7:01 Avg HR 145 Max HR 153 Cool Down - 1.02 Avg HR 137 Max HR 153 The rest of the week will be fairly easy as I rest up for Saturday's 5K. Wednesday - 4 miles - 6.25 miles - relatively easy (avg pace just about 1:30 over projected race pace Saturday) 47:42 - (7:38) 1 mile - 7:55 - Avg HR 125 Max HR 136 1 mile - 7:51 - Avg HR 135 Max HR 140 1 mile - 7:48 - Avg HR 139 Max HR 145 1 mile - 7:36 - Avg HR 140 Max HR 149 1 mile - 7:21 - Avg HR 144 Max HR 148 1 mile - 7:16 - Avg HR 149 Max HR 155 .25 mile - 1:52 - Avg HR 151 Max HR 155 Tomorrow I'll do a very easy 8 - 10 miles at about 8:30 pace +/- - (Discipline Bob Disciple)!! Thursday - 10 miles - 0 miles - unplanned rest day on the advice of my "unofficial coach" in preparation for Saturdays 5K Friday - 3 miles Saturday - 6 +/- miles (5K Race) - 3.11 Mile Warmup - 26:41 (8:35) DW met me at the end of my warmup and the first thing she asked me was "where's your hat?" ... I forgot it and would come to really regret it during the race...OOB 5K - 19:36 (6:19) legs just didn't have it today...no real issues except for sweat getting in my eyes! Temp was nice and cool about 70 degrees but still pretty humid. Sunday - 16 +/- 16.02 miles - 2:13:55 (8:22) I did about half of this run with one of my running buddies and then we split off as I continued on to get my miles in and he had to head off to get ready for work. Total 51 miles - 43.5 Miles
                          slowgino


                            posted: 8/13/2008 at 12:44 AM
                            modified: 8/18/2008 at 8:09 PM
                            Thanks again for the thread, Holly... good to hear that your injury rehab/recovery is progressing. Plan - get in some easy runs and avoid the high temps (high 90s F) toward the end of the week. Mon - off Tue - 16.5 miles easy, nature park trails; 1 hr walk w/dog afterward Wed - 8.5 miles easier (HR 108 ), roads+hs track; 1 hr walk w/dog, wilderness trails. Thur - 17 miles easy (HR 112), nature park trails; 1 hr walk w/dog, roads+paths Fri --- off (hi temp 104 F) Sat -- off Sun -- off Total - 42 miles
                            ultrachick


                            Ultrachick

                              posted: 8/13/2008 at 1:33 PM
                              modified: 8/17/2008 at 10:16 PM
                              Glad to see you back out Holly! Nice mileage last week Tom Smile What are you training for? Here's my plan...
                              DayPlanActualCommentary
                              Monday44 Easy day, 30 min weight class, 15 min abs class
                              Tuesday88.15K trail race, warm-up & cool down, 1 hr circuit class
                              Wednesday1212.2Slow moving this afternoon
                              Thursday88.2Trails are drying up but the mosqitoes almost carried me away!
                              Friday66.1
                              Saturday2017.25Ran on the roads to remind myself I like being inthe woods better
                              Sunday2023.8Up and over Mt Mansfield twice today
                              Total7879.6
                              Kelly
                              If you never go fast, you'll never go fast.
                              CNYrunner


                                posted: 8/14/2008 at 3:43 PM
                                modified: 8/18/2008 at 7:57 AM
                                Hi there Holly and fellow 40/40ers! Weird week for me and well timed with some reduced mileage. I am so happy for you Holly and just in time for our run together in September. 8/11-----12.7 miles---felt peppy 8/12-----off/travel to Marietta, OH 8/13-----10.2 including 3x20 (5) in Vienna, WV (dodging cigarettes thrown out of windows and trucks) 8/14-----19.9 long at 8:35 pace with one of the Js 8/15-----8-10 then fly to Dallas,TX to see J and T----4 miles pressed for time 8/16-----? girlfriends weekend----who knows!----3.2 miles with T 8/17-----? as above and flying home----8 miles sub 8 with some super Texans Total----50-60----58 plus weights, abs, yoga, core stuff 3xweek Karin
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