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Discussion Starter · #1 ·
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>Dennis</b> - 40 miles with a PR at the <b><span>Shamrock marathon</span></b>.<br><b>Alan Fletcher</b> - 84.71 miles. The immortal one runs 7 days and incredible distances.<br><b>Wa5yom</b> - 51 miles with an awesome 20 miler at progressive paces.<br><b>SLOjim</b> - 44 miles with a 13.5 long run. (BTW, I'm a clydesdale too.)<br><b>Paul</b> - 50.6 miles - he logs one of my favorite training runs - a midweek 13.1 and a weekend 16.8 miler.<br><b>Winejunky</b> - 41 miles with a 10 miler and an 8K race.<br><b>Coach Craig</b> - 78 miles with an 18 mile long run. Welcome to the 40x40.<br><br><b><span style="color:#8B0000;">Passes Granted: 1 pass.</span></b><br><b>Peter -</b> Ran the <span><b>Shamrock marathon</b> <span style="color:#000000;">and <b>set a marathon PR</b></span><b>.</b></span>
 

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Cutback week for me this week - plans and <b>(actuals)</b><br>
M - off <b>(off )</b><br>
T - 3m tempo at 6:34, 6 overall <b>(3m at 6:30, 7.0m overall )</b><br>
W - 7m easy w 10x strides <b>(7.11m at 7:40, no strides )</b><br>
T - 10m easy - will try to do this as 2x5 <b>(AM 6.45m at 8:11, PM 3.76m at 8:29 on a ridiculously hilly trail )</b><br>
F - 3m pace, 6m overall <b>(6.45m all easy - lazy day )</b><br>
S - 10m easy - will try to do this as 2x5 <b>(6.91m at 7:53, skipped PM )</b><br>
S - 13m HM time trial - may skip this and just run easy <b>(10k TT 40:54, 5k TT 20:08, 15m overall )</b><br>
Total - 53 miles <b>(52.63 miles so far )</b>
 

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Thanks Dennis for running this thread....... maybe with steady 40+ weeks and not so much snacking I may lose my clydesdale status<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Sun. 8.5 easy done<br>
Mon. rest<br>
Tues. 10.5 med long done<br>
Wed. 8 easy done<br>
Thurs. rest<br>
Friday 7.5 easy done<br>
Sat. 8 progressive done<br><br>
Total 42.5
 

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Last week of base/strength before adding some speed. 5 weeks of hard training + 2 weeks of taper before the Eugene Marathon.<br><br>
Mon - 5+5 easy - <b>AM 5 very slow, PM 5 easy</b><br>
Tues - 5+5 easy - <b>AM 5 easy, PM 5 easy 34:59 (7:00)</b><br>
Wed - AM 5, PM 2 ez, 5 tempo (5:40), 2 ez - <b>AM 5 easy, PM 5K tempo 17:29, 8 total (not a good day)</b><br>
Thurs - 5+5 easy - <b>AM 5 slow/recovery (7:24), PM 5 easy</b><br>
Fri - AM 5, PM 9 marathon pace - <b>AM 5 ez (7:08 ), PM 1.5 ez, 8K of 800LT (2:49), 1600 pace (6:10), 1.5 ez</b><br>
Sat - 6 ez - <b>7 easy</b><br>
Sun - 20 ez - <b>1.5 ez, 6 x 1 mile LT (6:01, 5:45, 5:45, 5:43, 5:40, 5:35), 1.5 ez</b><br><br>
Total = 84 miles (too much, but I'll likely cut something to make it around 80)<br><br><b>Week Summary - 74 miles. I ended up doing more strength work and less pure base than I had planned. But I resisted the temptation to do any real speed work, so I think that is okay. Missing the long run was unavoidable, but was very unfortunate. Physically I wasn't ready anyway, so I'm going to try squeezing in a midweek long run this week to get back on track.</b>
 

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Discussion Starter · #5 ·
This will be a recovery week after last weeks Shamrock Marathon.<br><br>
Mon - 0. Travel Day back to Ohio.<br>
Tues - 5 M. 2 M in afternoon, 3 M TM evening.<br>
Wed - 7 M.<br>
Thur - 7 M.<br>
Fri - 10 M. 6 M in afternoon, 4 M TM evening.<br>
Sat - 8 M. 5 M in afternoon, 3 M TM evening.<br>
Sun - 9 M.<br><br>
Total - 46 M.
 

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Thanks Dennis,<br><br>
Day..................Plan......................... .Actual........................Comments<br>
__________________________________________________ _______________<br>
M....................rest day....................<b>rest day - Done</b><br>
T....................8 miles......................<b>8 miles - Done</b>............10:00/mile<br>
W...................12 miles...................<b>11.9 miles - Done</b>..........9:50/mile<br>
Th...................8 miles..................<b>3.5 miles EZ hiking - Done</b><br>
F....................rest day..................<b>7.75 miles - Done</b>...........9:17/mile<br>
Sa..................20 miles..................<b>19.9 miles - Done</b>............9:30/mile<br>
Su..................5 miles.....................<b>5.1 miles - Done</b>............9:14/mile<br>
__________________________________________________ _______________<br><b>Total</b>..............>50 miles................<b>52.7 miles - DONE</b><br><br>
Paul
 

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Thanks Paul,<br>
My week starts with Sunday, so I have an advantage this week......<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Sunday 26.2 miles <a href="http://www.kickrunners.com/forum/showthread.php?t=24410" target="_blank">Shamrock Marathon</a><br>
Mon ---<br>
Tue ---<br>
Wed 6.13<br>
Thur<br>
Fri<br>
Sat 10.14<br><br>
42.47 miles for the week
 

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Thanks Dennis<br><br><span style="font-size:small;"><b><span style="font-size:small;">Week beginning March 17</span></b></span><br><span style="font-size:small;"><b><span style="font-size:small;">Week 5 of Pfitz (<i><span style="text-decoration:underline;">modified</span></i> 24 week/55 mpw)</span> <span style="font-size:small;">Schedule</span></b></span><br><span style="font-size:small;"><b><span style="font-size:small;">Mesocycle 3, Race Preparation</span></b></span><br><span style="font-size:small;"><b><span style="font-size:small;">Goal Race - Boston Marathon, April 21, 2008</span></b></span><br><span style="font-size:small;"><b><span style="font-size:small;">Weeks to Goal Race - 6</span></b></span><br><span style="font-size:small;"><b><span style="font-size:small;">Short Term Goal – Red Bud Classic, 10K, OKC., Ap<span style="font-size:small;">ril</span></span> <span style="font-size:small;">6.</span></b></span><br><b><span style="font-size:small;">Weeks to short term goal - 3</span></b><br><br><i>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), <b><span style="text-decoration:underline;">revised 7:48</span></b><br>
Tempo - 7:13 - 7:24 (15K - 1/2 Marathon pace), <b><span style="text-decoration:underline;">revised 7:30</span></b></i><br><i>VO2Max – 6:46 (5K race pace)</i><br><br>
Monday Rest – Complete, Rest.<br>
Tuesday 8 VO2Max miles + [email protected] pace; jog 90 seconds in between – <b>Complete, 2 mile warm up 5 miles @Tempo (7:19), 1 mile cooldown.</b><br>
Wednesday 11 MLR – <b>Complete.</b><br>
Thursday Rest – <b>Complete, 6 mile Recovery run.</b><br>
Friday Rest 4 Easy miles – <b>Complete, Rest.</b><br>
Saturday 8-15K tune up race – Complete, 17 LR.<b><br>
Sunday 17 LR</b> <b>– Complete, 8 Easy miles.</b><br>
Weekly Mileage Plan – 50 miles.<br><b>Weekly Mileage Actual – 50</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. No tune up race this week.<br><br><b>Weekly Summary – Not a bad week, I had a strong Tuesday Tempo run, 5 continous miles at 7:19 with no shin problem, then a strong MLR on Wednesday followed by a reasonable LR on Saturday. My legs are generally very tired.<br></b>
 

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Sun 14<br>
Mon 3<br>
Tues 8<br>
Wed 3<br>
Thurs Rest<br>
Fri 12<br>
Sat 3<br>
Total 43<br>
Here's a first this year <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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