40x40 for w/e 3.9.08

Dennis · Mar 3, 2008

This thread is for those that are at least 40 years old, and runs 40 miles a week. Passes are granted to those who are injured, in a taper, in recovery mode, or for just about anything else that get's in the way of running. 40x40 for the week: 7 runners topped 40 miles this week. Paul - 48.8 miles & sets a new 10K race PR of 48:53! SLOjim - 41.25 miles with a 14 miler on Friday. Dennis - 50 miles, backing off milage for Shamrock marathon. Wa5yom - 55 miles for Tim with a 20 miler on Sunday. Winejunky - 43.5 miles with a 14 miler and some hills. Peter - 50.2 miles, a 20 miler and 3 10 milers. Alan Fletcher - 65 miles for week. Passes Granted: None requested.

Paul · Mar 4, 2008

Dennis, 
Thanks again for the thread. Just a loose plan for the week. We'll see how it goes. 
..........................plan.................... actual...................comments 
__________________________________________________ _____________ 
M.....................rest day............rest day - done 
T.....................6 miles R............5.5 miles GA - done.........9:00/mile 
W....................8 miles E............8.0 miles E - done.........9:52/mile (treadmill) 
Th....................6 miles E...........6.0 miles E - done.........9:48/mile (treadmill) 
F......................rest day............rest day - done 
Sa....................25K race...........rest day - done............unplanned rest day 
Su....................5 miles R..........19.7 miles LR - done........10:23/mile 
__________________________________________________ _____________ 
Total..............~40 miles............39.2 miles - Done 
Not quite 40 this week unless you round up. 
Paul

alan fletcher · Mar 4, 2008

I managed 65 last week, so am officially back! 
this week is planned like this..... 
M - 7 recovery (4.51 at 8:38 pace) 
T - 7 tempo+0:12 at 6:46, 9 overall (7 at 6.52 - it was hot out there!, 9.34m overall) 
W - 8 ez, w 10xstrides (8.17 at 8:04, no strides ) 
T - 11 ez (10.94 at 7:55 ) 
F - 6 HM/6:34 pace, 8 overall (6m at 6:37, 8.07m overall) 
S - 13 ez 
S - 21, w 10 at MP/6:58 
total 77 ()

Dennis · Mar 4, 2008

Goal is to taper miles and get in just a couple middle distance runs. 
Monday - 5 M. 
Tuesday - 13.1 M on TM. 
Wednesday - 4 M recovery jog. 
Thursday - 7 M. Final 2 was at 5K pace. 
Friday - Rest. 
Saturday - 13.1 M on TM. 
Sunday - XT. 
Total - 42.2 miles.

SLOjim · Mar 4, 2008

Thanks Dennis <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
This week's plan ..... 
Sun - 8 easy done 
Mon - rest 
Tues - 10 med. long done 
Wed - 8 easy done 
Thur- rest 
Fri - 8 progressive done 
Sat - 6 easy done 
Actual miles ..... 40 miles

winejunky · Mar 9, 2008

Sunday-5m 
Monday-off 
Tuesday-6 
Weds-6 
Thurs-10.5 
Friday-off(champagne tasting) 
Sat-2mw/u 30krace(18.6) 20.6 
lets call it 48...most miles since last year at this time.....

wa5yom · Mar 9, 2008

Week beginning March 3 
Week 7 of Pfitz (modified 24 week/55 mpw) Schedule 
Mesocycle 2, Lactate Threshold + Endurance 
Goal Race - Boston Marathon, April 21, 2008 
Weeks to Goal Race - 8 
Short Term Goal – Beacon on the Bay 25K, OKC 
Weeks to short term goal - 1 
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, Racquetball. 
Tuesday 8 VO2Max miles + [email protected] pace; jog 90 seconds in between – Complete, GA, and 8:35 pace. 
Wednesday 11 MLR – Complete. 
Thursday Rest – Complete, 4 easy miles. 
Friday Rest 4 Easy mils – Complete, rest. 
Saturday 10 Race – Beacon on the Bay 25K, complete. 
Sunday 17 LR – Complete, 10.5 recovery miles. 
Weekly Mileage Plan – 50 miles. 
Weekly Mileage Actual – 49 miles 
This week’s goal – Train injury free, so I need to pay special attention to my right shin which probably means I will have to back off on my Race this coming Saturday. Keep the ice coming. Weekly Summary – I continued to skip speed session in order to allow my right shin to recover. It is still sore. I approached the Beacon on the Bay 25K with the mindset that I would run based on how my shin felt and perceived effort. The results were surprising. 7:49 pace and 1/3 in my AG, 24/101 Male and 26/154 overall. Race report to follow. AND, most of all my shin feels fine.

Peter · Mar 10, 2008

Thanks Dennis, 
I'll see you on Sunday...<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> 
6 days to go before Virginia Beach... time to taper. 
Mon 10.14 
Tue 6.51 
Wed 10.16 
Thur 10.14 
Fri 
Sat 13.25 
Toal for the week = 50.2 miles

Arrojo · Mar 10, 2008

I did 50: 
Tuesday - 4 miles + hockey 
Wednesday - 12 
Thursday - 10 
Friday - 6 
Sunday(today) - 16 
(I count hockey as the equivalent of 2. If you don't, I still get 4<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif">

40x40 for w/e 3.9.08

Top Contributors this Month