[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: 7 runners topped 40 miles this week.</b></span><br><b>SLOjim</b> - 40 miles on the nose.<br><b>Dennis</b> - 42.2 miles, backing off milage for Shamrock marathon.<br><b>Wa5yom</b> - 49 miles plus the Beacon on the Bay 25K. 1st in Age Group.<br><b>Winejunky</b> - 48 miles with a 30K race.<br><b>Peter -</b> 50.2 miles and he begins his taper for the Shamrock marathon.<br><b>Alan Fletcher</b> - 74 miles for the week.<br><b>Arrojo</b> - 48 miles with a 16 mile long run.<br><br><b><span style="color:#8B0000;">Passes Granted: 1 pass.</span></b><br><b>Paul</b> - 39.2 miles with a 19.7 mile LR.

 

[Dennis]

Taper & Marathon week...<br><br>
Mon - 4 M jog.<br>
Tues - 4 M jog.<br>
Wed - 5.8 M jog.<br>
Thu - Travel Day<br>
Fri - Travel Day<br>
Sat - 0<br>
Sun - Shamrock marathon - 26.2<br><br>
Total - 40

 

[alan fletcher]

managed 74 last week, just a few short of the plan. this week it goes up a little to 82....<br><br>
plans <b>(actuals)</b><br>
M - 7m easy <b>(4.91m at 8:34 )</b><br>
T - 7m T+12s 6:46, 9m overall <b>(7m at 6:50 - windy, 9.02m overall</b> <b>)</b><br>
W - 9m easy w 10xStrides <b>(9.56m at 7:40, no strides )</b><br>
T - 13m easy <b>(13.28m at 7:54 )</b><br>
F - 7m HMP 6:34 10m overall <b>(10.06m at 7:40, just 1m at 6:30<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> )</b><br>
S - 12m easy <b>(23.71m w last 1.7m at 6:39 )</b><br>
S - 22m easy with last 2m at T 6:34 <b>(14.2m at 8:01 )</b><br>
Total 82m <b>(84.71m )</b>

 

[wa5yom]

Thanks, Dennis...<br><br><b>Week beginning March 10<br>
Week 6 of Pfitz (modified 24 week/55 mpw) Schedule<br>
Mesocycle 3, Race Preparation<br>
Goal Race - Boston Marathon, April 21, 2008<br>
Weeks to Goal Race - 7<br>
Short Term Goal – Red Bud Classic, 10K, OKC.<br>
Weeks to short term goal - 4</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, Rest.</b><br>
Tuesday 8 GA miles – Complete, 8 Recovery miles.<br>
Wednesday 9 VO2Max miles + [email protected] pace; jog 2 minutes in between – Complete, 12 Recovery miles.<br>
Thursday Rest – Complete, 5 Recovery miles.<br>
Friday Rest 12 MLR – Complete, rest.<br>
Saturday 5 Easy – Complete, Pfitz 20 mile progressive miles.<br>
Sunday 17 miles with 14 at MP – Complete, 6 Recovery miles.<br><br>
Weekly Mileage Plan – 51 miles.<br><b>Weekly Mileage Actual – 51 miles</b><br><br>
This week’s goal – Train injury free, so I need to pay special attention to my right shin. Keep the ice coming. I will likely try to replace my VO2Max workout with a Tempo run if I feel recovered from Saturdays 25K race. Also, family plans for this Sunday may require me to rearrange my late week running schedule.<br><br><b>Weekly Summary – My legs were recovering all week after my 25K race. But Saturday's progressive run went great: first 10 miles mid 9's, miles 11-18, 8 8:40 pace, mile 19 about 8:00 pace, final, mile 20 low 7's.<br></b>

 

[SLOjim]

Thanks for running this thread Dennis <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Sun. - 13.5 long run done<br>
Mon. - rest<br>
Tues 8.25 mile easy done<br>
Wed. - 8.25 mile easy done<br>
Thur. - rest<br>
Fri. - 8 mile progressive done<br>
Sat. - 6 easy<br><br>
Total 44 actual miles

 

[Paul]

Dennis,<br><br>
Thanks again for the 40/40 thread summaries and tabulations.<br><br><br>
M----------> <b>rest day - Done</b><br>
T----------> <b>6.4 miles - Done</b> (8:50/mile avg pace with hill repeats)<br>
W----------> <b>13.1 miles - Done</b> (9:41/mile avg pace)<br>
Th---------> <b>rest day - Done</b><br>
F----------> <b>8.3 miles - Done</b> (9:34/mile avg pace)<br>
Sa---------> <b>16.8 miles - Done</b> (10:02/mile avg pace)<br>
Su---------> <b>6.0 miles - Done</b><br>
__________________________________________________ __________<br>
Total-------> <b>50.6 miles - DONE</b><br><br><br>
Paul

 

[winejunky]

mon-6<br>
tues-8<br>
weds-off<br>
thurs-10<br>
friday-off<br>
sat-5<br>
sun-12(8k race)<br>
total-41

 

[Dennis]

This weeks 40x40 will be delayed as I travel back to Ohio.

 

[Coach Craig]

I guess I can post here... I'm not clear on where Dennis is getting the totals or how this works.<br><br>
Mon - PM1 6 ez, PM2 4 ez<br>
Tues - AM 6 ez (7:03 pace), PM 4 ez<br>
Wed - PM1 2 ez, 5 tempo (5:41 pace), 1 ez, PM2 5 ez<br>
Thurs - 8 ez<br>
Fri - AM 5 ez, PM 8 progression to MP (6:33 overall avg)<br>
Sat - 6 ez<br>
Sun - 18 miles, 6:26 pace<br><br>
Total: 78 miles