40x40 totals for w/e 3.23.08

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

alan fletcher · Mar 18, 2008

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

SLOjim · Mar 18, 2008

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"> 
Sun. 8.5 easy done 
Mon. rest 
Tues. 10.5 med long done 
Wed. 8 easy done 
Thurs. rest 
Friday 7.5 easy done 
Sat. 8 progressive done 
Total 42.5

Coach Craig · Mar 19, 2008

Last week of base/strength before adding some speed. 5 weeks of hard training + 2 weeks of taper before the Eugene Marathon. 
Mon - 5+5 easy - AM 5 very slow, PM 5 easy 
Tues - 5+5 easy - AM 5 easy, PM 5 easy 34:59 (7:00) 
Wed - AM 5, PM 2 ez, 5 tempo (5:40), 2 ez - AM 5 easy, PM 5K tempo 17:29, 8 total (not a good day) 
Thurs - 5+5 easy - AM 5 slow/recovery (7:24), PM 5 easy 
Fri - AM 5, PM 9 marathon pace - AM 5 ez (7:08 ), PM 1.5 ez, 8K of 800LT (2:49), 1600 pace (6:10), 1.5 ez 
Sat - 6 ez - 7 easy 
Sun - 20 ez - 1.5 ez, 6 x 1 mile LT (6:01, 5:45, 5:45, 5:43, 5:40, 5:35), 1.5 ez 
Total = 84 miles (too much, but I'll likely cut something to make it around 80) 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.

Dennis · Mar 19, 2008

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

Paul · Mar 19, 2008

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

Peter · Mar 20, 2008

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

wa5yom · Mar 22, 2008

Thanks Dennis Week beginning March 17 Week 5 of Pfitz (modified 24 week/55 mpw) Schedule Mesocycle 3, Race Preparation Goal Race - Boston Marathon, April 21, 2008 Weeks to Goal Race - 6 Short Term Goal – Red Bud Classic, 10K, OKC., April 6. Weeks to short term goal - 3 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, Rest. 
Tuesday 8 VO2Max miles + [email protected] pace; jog 90 seconds in between – Complete, 2 mile warm up 5 miles @Tempo (7:19), 1 mile cooldown. 
Wednesday 11 MLR – Complete. 
Thursday Rest – Complete, 6 mile Recovery run. 
Friday Rest 4 Easy miles – Complete, Rest. 
Saturday 8-15K tune up race – Complete, 17 LR. 
Sunday 17 LR – Complete, 8 Easy miles. 
Weekly Mileage Plan – 50 miles. Weekly Mileage Actual – 50 
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. 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.

The Jogger · Mar 24, 2008

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

40x40 totals for w/e 3.23.08

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