40/40 For Week Ending Dec 22/23 w/Tally (I hope)

Doctor Wu · Dec 21, 2007

I've left Cool Running / Active for good, except for the occasional guerilla attack in the Clubhouse. So I'd like to start this 40/40 thing over here. Basically anybody over 40 years old who runs or strives to run 40+ miles per week can join. If you occasionally drop below 40 you should still post. We give you a "free pass" for the week. The members post their daily runs and a weekly total with any highlights. The following Monday the secretary (me for the time being) posts the totals for the previous week. Since we're starting out fresh I don't have any totals to post for last week, thus the fantasy thread which I just thought up and posted. 
It would be nice if I were currently running over 40MPW so I could get this sucker underway, but right now I'm being a couch potato and probably won't get to 40 per week until early January. So let's see if we can make a go of it over here. If nobody posts anything I'll try again next week. 
Thanks.

Dennis · Dec 21, 2007

Monday - 7 m. 1 m warmup, 6 m at MP. 
Tuesday - 7 m. sluggish, need a recovery day. 
Wednesday - 3 m. recovery. 
Thursday - Lunch - 2 m. run. 
Thursday - PM - 7m. 1 m warmup, 6 m at MP. 
Friday - Ran 2 hard miles for lunch on a scheduled off day. 
Saturday - 18 m. LR 
Sunday - 0. 13 consecutive days of running, taking today off. 
Weekly Miles: 46 
2007 Miles: 2256.95 
2007 40x40: 46th week. * CR poster formally known as naphtali *

Paul · Dec 21, 2007

I guess it's time to join the 40/40 group. I've always posted in the other weekly thread (cross-training and running) as my mileage hovers in the upper 30's to lower 40's and I do ride my bicycle a bit. With colder weather, the bike riding has stopped, but my weekly mileage should consistently be above 40 miles per week until warmer weather. Anyways, here goes:
<ul><li>M.....................rest day - done</li>
<li>T....................5.5 miles - done</li>
<li>W....................rest day - done</li>
<li>Th.....................7 miles - done</li>
<li>F.....................17 miles - done</li>
<li>S.....................rest day - done</li>
<li>Su.................11.1 miles - done</li>
</ul>
Total......................40.5 miles - done 
Paul

wa5yom · Dec 21, 2007

Thanks Mr. WU... Week beginning December 17 Week 3 of Pfitz (24 week/55 mpw) Schedule Mesocycle 3, Race Preparation Goal Race - Chevron Houston Marathon, January 13, 2008 Weeks to Goal Race - 4 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 8 VO2Max miles + [email protected] pace; jog 90 seconds in between – Complete, 600 meter splits in pace per mile, 6:50, 6:48, 6:58, 6:53, 6:48. Wednesday – 8 GA miles - Complete. Thursday Rest – Complete, 9 miles. 
Friday 4 Recovery plus speed miles with 6X100 strides – Complete, Rest. Saturday 9.3 Race miles – Complete, 4 with 5X100 strides. Sunday 17 LR – Complete, MP average 7:41, splits, 7:48, 7:43, 7:44, 7:42, 7:58, 7:44, 7:47, 7:40, 8:01, 7:33, 7:54, 7:35, 7:41, 7:31. 
Weekly Mileage Plan – 46 miles. Weekly Mileage Actual - 46 miles 
This week’s goal – This week calls for a race on Saturday. I will modify my schedule and replace the race with a MP run on Sunday. Weekly Summary – After my VO2Max workout on Tuesday, my legs felt dead, thus the slow paces until Saturday morning. Sunday’s MP run went great: the only issue is I was not able to home in on my pace, thus I was all over the place. 
Thanks, 
Tim, 
Ardmore, OK.

rbbmoose · Dec 21, 2007

I've been running higher mileage with (even) less speed work for last couple of weeks - Week Ending 12/16 - 85.9 miles @7:49 pace. - All single runs - generally a dozen at lunchtime. 
I believe I'll end up with about the same for this week. 
Thanks for doing this Dr. Wu. 
Ray

Peter · Dec 21, 2007

Thanks for starting this up again here Dr. Wu, 
I hope to be back posting in this thread soon again.

millbot · Dec 21, 2007

Hey Dr Wu, how is this thread different from Sans Souci's weekly thread? There are a bunch of folks running 40+ mpw who post on that thread. 
Don't get me wrong. I'm not saying you shouldn't do 40/40 here, but I never understood the reason for the separate threads on CR either. This is an honest question.

Doctor Wu · Dec 22, 2007

The difference between San Souci's weekly thread and a 40/40 thread is that 40/40'ers strive to run 40+ miles every week. It's a damn good motivator. Everybody who runs 40 or more gets put in order of mileage with a brief description of their highlights. Those who fall short (and that will be me until early January) can get a "free pass" for the week or ask to be taken off the list temporarily. So the difference is that basically we're a bunch of 40+ YO runners who run 40+ per week. Simple, right?

millbot · Dec 22, 2007

Okay, got it. Thanks. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

rasmussenmp · Dec 23, 2007

Thanks Dr. Wu.. 
I too have left Cool Running/Active.com for good. I will be posting here from now on. 
Mon: 2.0 miles (8:45 pace) recovery 
Tues: 9.0 miles (8:13 pace) aerobic 
Wed: 13.0 miles (8:15 pace) aerobic 
Thurs: 6.5 miles (8:22 pace) recovery 
Fri: 12.5 miles (7:46 pace) tempo (3 x 2miles) with 1/12m recovery 
Sat: 3.5 miles (8:34 pace) recovery 
Sun: 10.5 miles (8:06 pace) aerobic 
Total: 57.0 miles 
Happy Holidays everyone.

rbbmoose · Dec 25, 2007

90.1 miles for the week... all singles. - 12 miles is starting to feel like a real easy run for me.... 
Date Distance Time Pace 
12/23/2007 18.03 2:20:38 7:48 
12/22/2007 16.09 2:06:18 7:51 
12/19/2007 12.08 1:28:09 7:18 
12/18/2007 12.0 1:28:58 7:25 
12/20/2007 11.97 1:29:02 7:26 
12/21/2007 11.96 1:28:01 7:22 
12/17/2007 8.0 1:00:49 7:36 
Total (7) 90.13 11:21:55 7:34

40/40 For Week Ending Dec 22/23 w/Tally (I hope)

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