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<p>This is the 40x40 thread for those who run at least 40 miles per week and are over 40. This is a great motivational thread and free passes are given out generously. If you do run a race and post a RR, I'll try to link it in here.</p>
<p><br><span style="color:rgb(178,34,34);"><span style="text-decoration:underline;"><b><span>40x40 for the week:</span></b></span></span></p>
<div style="text-align:left;"><strong>Dove</strong> - 51.2 m. - Includes a 26.2 (Skagit Flats Marathon)!!!</div>
<div style="text-align:left;"><strong>Econo</strong> - 49.3 M. - 7 days running and a 15 mile LR.</div>
<div style="text-align:left;"><strong>OrangeMat</strong> - 42.35 m. - 7 days running including a 13.25 mile LR.</div>
<div style="text-align:left;"><strong>Paul</strong> - Ran <a href="http://www.kickrunners.com/forum/thread/70121/chicago-half-marathon">Chicago Half Marathon</a></div>
<div style="text-align:left;"><strong>Peter</strong> - 40.25 m. - Awesome. 3 runs is all Peter needs to break 40. LR over 20 miles!</div>
<div style="text-align:left;"><strong>Plugging Along</strong> - 46.6 m. - 20 mile pr, 5k season pr!!!</div>
<div style="text-align:left;"><strong>Rassmussenmp -</strong> 75.5 m. - Includes long runs of 15 & 20 miles.</div>
<p> </p>
<div style="text-align:left;"><span style="color:rgb(178,34,34);"><b><span><span style="text-decoration:underline;">FREE PASSES:</span></span></b></span></div>
<p><strong>Dennis</strong> - 35 m. - Backed off due to some knee discomfort.</p>
<p><b>Ripvanracer -</b> On the Disabled List.</p>
<p><br><span style="color:rgb(0,0,205);"><span><span style="text-decoration:underline;"><b>Waiting Update:</b></span></span></span></p>
 

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<p>Thanks Dennis</p>
<p> </p>
<p>Continuing on with the mid week slow mileage built up</p>
<p> </p>
<p>Mon:  deep tissue massage  <em><strong>- done, feels soooo gooooodddddd.</strong></em></p>
<p> </p>
<p>Tues:  11 miles <em><strong>- 12.0 miles including 12 x 800 @ MP (7:30 pace) with 12 x 1/4 @ 8:00 pace, just to say its wasn't a MP run.  legs feeling very good today.  now about tomorrow????</strong></em></p>
<p> </p>
<p>Wed:  14 miles <em><strong>- 15.0 miles at a nice aerobic pace (8:20 pace) with nothing faster than 8:00.  Just got a foot pod for my garmin 310 and today was the first time using it on the TM.  although it does need to be calibrated the best part is that it provides your foot cadence for the run.  Mine was 170 steps per minute, they say 180 is optimal.  So I have some work to do - shorting my stride slightly and increase my leg turnover rate.  Looks like I am over striding somewhat.  Will be interesting this weekend when I'm on the road to see if there is any difference.</strong></em></p>
<p><em><strong>   </strong></em></p>
<p>Thurs:  10 miles <em><strong>- 11.0 miles at 8:00 pace, good run, legs getting stronger.</strong></em></p>
<p> </p>
<p>Fri:  7 miles <em><strong>- AM  7.0 miles recovery pace, legs a little tired this morning</strong></em></p>
<p><em><strong>                         PM 4.0 miles just to stretch out the legs some</strong></em></p>
<p> </p>
<p>Sat:  11 miles <em><strong>- 7.0 miles slow and easy recovery</strong></em></p>
<p> </p>
<p>Sun:  20 miles <em><strong>- 21.0 miles, legs felt flat for the first 5 miles, then got better and better as the pace got a little quicker.  ended up being a progession run from long run pace (8:30) to aerobic pace (8:00).  lots of hills (1200 ft up and down).  turn over rate was slightly faster on the road vice TM (86.5 ave (road), 85 ave (TM)) </strong></em></p>
<p><em><strong> </strong></em></p>
<p><em><strong>total:  77.0 miles</strong></em></p>
 

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<p>Hi Dennis!  49.3 for me last week.  Whew...getting pretty tired.</p>
<p> </p>
<p>Mon:  0</p>
<p>Tue:  5.6, cut short.  My foot hurts quite ominously.</p>
<p>Weds: 0</p>
<p>Thurs: 9.4</p>
<p>Fri: 8</p>
<p>Sat: 6</p>
<p>Sun: 18</p>
<p> </p>
<p>Total:  <strong>47.0</strong>, woot!</p>
 

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<p>Thanks Dennis,<br><br>
I won't need a pass for last week..... I tallied 51.2 miles<br><br>
This week is a big cut-back week. Some easy running and a little cycling to keep the legs lose.</p>
<p> </p>
<p><strong>Monday: rest</strong></p>
<p><strong>Tuesday: 3 easy</strong></p>
<p><strong>Wednesday: weights and 5 tempo</strong></p>
<p><strong>Thursday: rest</strong></p>
<p><strong>Friday: rest</strong></p>
<p><strong>Saturday: 4 miles</strong></p>
<p><strong>Sunday: 5 miles</strong></p>
<p> </p>
<p><strong>Total 17 Miles (I think I need a pass this week)</strong></p>
 

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<p>Thanks Dennis. Looks like I'm redeeming my free pass early on in my career here. With my last three weeks being in the low 40s, and my calf starting to talk quite loudly at me, I think this needs to be a cutback week. If I can manage it, I'll continue to run every single day (last day off was August 30), though I know for sure I won't be running on Saturday, since it's a holiday. Hopefully my mileage won't drop off by that much, maybe lower 30s.</p>
<p> </p>
<p>Mon.... 4 miles</p>
<p>Tues... 5 miles</p>
<p>Wed.... 8 miles</p>
<p>Thur.... 4.5 miles, deep tissue massage</p>
<p>Fri....... 7 miles</p>
<p>Sat..... rest</p>
<p>Sun.... 6 miles AM, 3.5 PM</p>
<p> </p>
<p>totals: 38 miles</p>
 

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<p>Most of my miles will come in a marathon on Saturday, assuming I make it to the starting line.</p>
<p> </p>
<p>monday - 2 easy</p>
<p>tuesday - 2 easy morning, 4 easy night</p>
<p>wednesday - 2 easy morning, 2 easy night</p>
<p>thursday - 3 easy morning, 4 miles easy</p>
<p>Friday - morning - 1 mile carbo depletion sequence</p>
<p>Saturday - Trail marathon - 26.2 miles in a 16 minute course pr. Yeah me.</p>
<p>Sunday - morning 1 recovery, evening 1 recovery</p>
<p>total 48.2, highest week this year.</p>
 

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<p>Thanks Dennis.</p>
<p> </p>
<p>M - 0 miles</p>
<p>T - 8.2 miles</p>
<p>W - 0 miles</p>
<p>Th - 11.1 miles</p>
<p>F - 0 miles</p>
<p>Sa - 5K race (21:54, 3rd AG) + wu/cd</p>
<p>Su - 18 mles</p>
<p>_______________________________</p>
<p><strong>Total - 43.7 miles</strong></p>
<p> </p>
<p>Paul</p>
 
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