40/40 Club for Week Ending Dec. 29/30 w/Tally

Doctor Wu · Dec 25, 2007

I'm sorry for the belated posting but it's been a busy few days with the holiday and all. Thank you guys for coming over and helping to get this going. I've been slacking lately and won't get into a regular training program again until probably January 5. That will still give me plenty of time until Boston. But enough about you. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Let's hope that we can keep this 40/40 thing going and grow it as big as it was over at the late Cool Running. <img alt="" src="http://www.rwforumites.co.uk/images/MassOfSantas_tcm56-29731.jpg" style="border:0px solid;"> The tally: 
rbbmoose - 90.13 @7:34 pace, huge total for singles, mid distances seem EZ rasmussemp - 57 no off days, highlighted w/ mid-long tempo-intervals Dennis (naphtali) - 46 MP runs, 18 long run, takes Sunday off after 13 straight wa5yom - 46 another marathon in 4 weeks, 5 X 600 and 17 long run Paul (pfriese) - 40.5 in 4 days, 17 mile LR Free pass: 
Doctor Wu - 4.1! R&R and nursing slight hamstring pull

Ileneforward · Dec 25, 2007

I may need a free pass too, Doctor Wu. 
Mon - nada 
Tues - 7 miles 
Wed - 6.5 miles 
Thu - 7 miles 
Fri - 3 miles 
Sat - 10 miles 
Sun - 3 miles 
total = 36.5

Dennis · Dec 26, 2007

Thanks Dr Wu for starting this over here. It was very inspiring for 2007 and led to a solid year. 
Monday - 5 mile town jog. 
Tuesday - 5 mile town Christmas Lights jog. 
Wednesday - 7 miles afternoon run. 
Wednesday - 3 miles on TM evening run. 
Thursday - 6 mile run. 
Friday - 6 miles. Was alternating speeds to test heart rate. 
Saturday - 9 miles. 
Sunday - Day off due to holiday gatherings. 
Weekly Total - 41 miles. 
47 weeks in 2007 >= 40 miles.

Paul · Dec 26, 2007

Thanks Dr. Wu. 
M------------> 14.1 miles - done 
T------------> rest day - done 
W-----------> 5.5 miles - done 
Th----------> rest day - done 
F------------> 7.6 miles - done 
Sa-----------> 8.2 miles - done 
Su-----------> 10 miles - done 
Total---------> 45.4 miles - DONE 
Paul

wa5yom · Dec 26, 2007

Thanks Wu.... Week beginning December 24 Week 2 of Pfitz (24 week/55 mpw) Schedule Mesocycle 4, Taper and Race Goal Race - Chevron Houston Marathon, January 13, 2008 Weeks to Goal Race - 3 E Pace - 9:26 - 11:12 (1-2 minutes slower than MP) 
LR pace - 8:26 - 9:12 (110%-120% of MP) 
MLR pace - 8:26 - 9:12 (110%-120% of MP) 
GA - 9:00 (Getting in the miles) 
MP - 7:40 (Based on current VDOT), revised 7:48 
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30 VO2Max – 6:46 (5K race pace) 
Monday Rest – Complete 
Tuesday 7 GA plus speed miles with 8X100 strides – Complete, rest, no time to run in Dallas since it is Christmas Day. Wednesday – 8 GA miles – Complete, 8:37 pace. Thursday Rest – Complete, 4 easy miles. 
Friday 4 Recovery plus speed miles with 6X100 strides – Complete, with 5X100 strides, legs feel great, overall pace, 8:53. Saturday 8 Tempo miles (4 @ Tempo) – Complete, 9 miles, tempo splits, 7:03, 7:21, 7:26, 7:50. This run was more tiring than I would have preferred. Sunday 16 MLR – Complete 17 LR, 8:49 pace, legs were tired and sore. 
Weekly Mileage Plan – 43 miles. Weekly Mileage Actual – 42 miles. 
This week’s goal – I may have to skip Tuesday’s run since it is Christmas. The key runs for the week are Saturday’s Tempo and Sunday’s MLR. Weekly Summary – Saturday and Sunday’s runs were more tiring that I would prefer but even so, this was a good week. As usual, during the taper, I feel so unprepared. This is madness...surely.

Doctor Wu · Dec 27, 2007

Ilene, are those 36.5 for the week ending Dec 23 or is it your plan for the current week? Cause I'll be happy to edit and put you in the tally.

Doctor Wu · Dec 27, 2007

After almost no running since the Philly Marathon on Nov 18 I'm trying to get a minimal base started up. Work will be a problem until Jan 5 so I won't be back up to 40MPW for the next two weeks... 
Mon: off. 
Tue (Xmas): 4.1 EZ 
Wed: 6.2 hilly, moderate pace. 
Thu: off. 
Fri: 6.2 hilly, EZ. 
Sat: 
Sun: 
TOTAL =

rasmussenmp · Dec 27, 2007

My thanks again Dr Wu. 
Seven weeks till the Mercedes Marathon on 2/10 
Eight weeks till the Pensacola Marathon on 2/17. 
Swap a few runs around and added a few extra miles due to vacation this week. 
Mon: rest - 10.5 miles (8:03 pace) aerobic 
Tues: 4 am, 6 pm - 11.0 miles (8:06 pace) aerobic 
Wed: 11 miles including 4m @ tempo - 12.0 miles (7:55 pace) 2 x 2m (14:48, 14:39) 
Thurs: 15 miles aerobic - 11.0 miles (8:15 pace) aerobic 
Fri: 10 miles aerobic - 16.5 miles (7:50 pace) including 12 miles @ MP (7:41 pace) 
Sat: 6 miles recovery - 3.0 miles (8:37 pace) recovery 
Sun: 16 miles with 12m @ MP - 16.0 miles (8:15 pace) including hills, 4x1/2m @ 4% @7.0mph and 4x 1/2m @5% @ 7.0mph with 1m @ 7.5mph recovery. 
Total: 80.0 miles

40/40 Club for Week Ending Dec. 29/30 w/Tally

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