[Dennis]

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.<br><br><span style="color:#8B0000;"><b>40x40 for the week: 4 runners topped 40 miles this week.</b></span><br><b>SLojim - 41.6 miles</b> - A handful of 7's plus a midweek 12 miler.<br><b>wa5yom - 40 miles</b> - fighting shin splints & ran Cowtown Half marathon.<br><b>Dennis - 57.1 miles</b> - an 18 miler of ther weekend.<br><b>winejunky - 41 miles</b> - also ran an 18 miler over the weekend.<br><br><b><span style="color:#8B0000;">Passes Granted:</span></b><br><b>Paul - 28 miles</b> - Life interupts, but still ran a 13 miler over the weekend.<br><b>Alan Fletcher - 20 miles</b> - nursing an achillis.<br><b>Peter - 30 miles</b> - on just 3 runs.

 

[Paul]

Dennis,<br><br>
Thanks for the pass, tabulations, and comments.<br><br>
M--------->7.9 miles GA @ 8:47/mile pace<br>
T--------->3.0 miles R @ 10:00/mile pace<br>
W-------->10.5 miles MLR @ 9:30/mile pace<br>
Th-------->5.0 miles E @ 9:37/mile pace<br>
F--------->rest day<br>
Sa-------->2.1 mile warm-up run, 10K race @ 7:53/mile<br>
Su-------->14.0 miles LR @ 10:32/mile<br>
________________________________________________<br>
Total------><b>48.8 miles</b><br><br><b>New 10K race PR of 48:53</b><br><br>
Paul

 

[alan fletcher]

OK - hoping for a "normal" week this week...<br><br>
Daily Plan (Actuals)<br>
Mon - easy 6M (7.14M at 7:31 )<br>
Tue - tempo 3M at 6:34, 6M overall (3M at 6:24, 6.3 Moverall )<br>
Wed - easy 8M w 10xStrides (8.15M at 7:58 - no strides )<br>
Thu - Med 10M (7.64M at 7:28, w 9 strides, plus half mile in 3:00 )<br>
Fri - Pace 3M at HMP, 8M overall (6M at 6:29, 8M overall ) - ouch!<br>
Sat - Long 17M w 3 at MP (17.53M at 7:46, no MP )<br>
Sun - Easy 11M ( )<br>
Total 67M ( )<br><br>
- Alan

 

[SLOjim]

thanks for keeping this going Dennis <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
This week's plan...<br><br>
Sunday - 7.5 easy done<br>
Monday - rest<br>
Tuesday - 8.25 progressive done<br>
Wednesday - rest<br>
Thursday - 7 easy done<br>
Friday - 14 long done<br>
Saturday - 5 easy ....actual 4.5 easy<br><br>
Total 41 - 42 41.25 actual miles

 

[Dennis]

Inside of 3 weeks till Shamrock marathon. Starting to dial back the miles slightly...<br><br>
Monday - 0<br>
Tuesday - 11 M.<br>
Wednesday - 8 M tempo.<br>
Thursday - 9 M marathon pace.<br>
Friday - 0<br>
Saturday - 7 M on an icy path, followed by 8 M on a TM.<br>
Sunday - 7M<br><br>
Total - 50 M.

 

[wa5yom]

<b>Week beginning February 25<br>
Week 8 of Pfitz (modified 24 week/55 mpw) Schedule<br>
Mesocycle 2, Lactate Threshold + Endurance<br>
Goal Race - Boston Marathon, April 21, 2008<br>
Weeks to Goal Race - 9<br>
Short Term Goal – Beacon on the Bay 25K, OKC<br>
Weeks to short term goal - 2</b><br><br>
E Pace - 9:26 - 11:12 (1-2 minutes slower than MP)<br>
LR pace - 8:26 - 9:12 (110%-120% of MP)<br>
MLR pace - 8:26 - 9:12 (110%-120% of MP)<br>
GA - 9:00 (Getting in the miles)<br>
MP - 7:40 (Based on current VDOT), revised 7:48<br>
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), revised 7:30<br>
VO2Max – 6:46 (5K race pace)<br><br>
Monday Rest – <b>Complete, Racquetball.</b><br>
Tuesday 6 Easy with 6X100m strides – <b>Complete 6 GA miles</b><br>
Wednesday 12 Tempo miles (7 @ Tempo) – <b>Complete, skipped the Tempo, trying to get rid of these shin splints.</b><br>
Thursday Rest - <b>Complete</b><br>
Friday Rest 12 MLR – <b>Complete, 12 easy at 9:07 pace.</b><br>
Saturday 5 Recovery – <b>Complete, 5 easy at 9:08 pace.</b><br>
Sunday 20 LR – <b>Complete, 20 at 8:44 pace.</b><br><br>
Weekly Mileage Plan – 55 miles.<br><b>Weekly Mileage Actual – 55 miles</b><br><br>
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 Tempo run or eliminate it all together. Keep the ice coming.<br><br><b>Weekly Summary – Well, I managed to hold back this week, I am really tired of all this 9 minute pace training. I held back for a quality 20 mile LR at an average pace of 8:44. The right shin is showing slight signs of improvement.</b>

 

[winejunky]

Sunday-off<br>
Monday-7<br>
Tuesday-2m w/u, 8 hill repeats, 2m c/d....5<br>
Wednesday-5m<br>
Thursday-7.5m<br>
Friday....too much tasting<br>
Saturday-14<br><b>total-43.5</b>

 

[Peter]

Thanks Dennis.<br>
Running 4 days this week.<br><br>
Sun 20<br>
Mon<br>
Tue 10.05<br>
Wed<br>
Thur 10<br>
Fri<br>
Sat 10.14<br><br>
Total for the week = 50.2