40x40 totals for w/e 3.30.08

Dennis · Mar 24, 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: 8 runners topped 40 miles this week. Dennis - 46 miles on 9 runs in a recovery week. Alan Fletcher - 52.63 miles. It looks like he ran a 10K & 5K time trial on the same day. Wa5yom - 50 miles with a 17 mile long run. SLOjim - 42.5 miles on 5 runs between 7.5 & 10.5 miles. Paul - 52.7 miles with a weekend 19.9 miler. Coach Craig - Confirms over 40 miles, waiting for a check in on Sunday 20 miler. Peter - 42.47 miles with a PR at the Shamrock marathon. Winejunky - 43 miles.

alan fletcher · Mar 24, 2008

I did run the 10k and 5k on the same day, but was supposed to be doing a half marathon time trial but wimped out after 10k, and I did them them closer to HMP than 10k/5k pace so it wasn't that impressive really. 
Back to normal training after last week's cutback. Here's the plan (and actuals)..... 
Mon - 7m easy (AM 7.5m at 8:08, PM 6.9m at 7:20 ) 
Tue - 7m tempo +12s, 9m overall (AM 7m at 6:41, 9.8m overall - PM 5.06m recovery at 8:32 ) 
Wed - 8m easy w 10xstrides (AM 9.35m at 7:43, PM 5.1m at 8:32 ) 
Thu - 12m easy (13.25m progressive 8:30->6:50, 7:32 average ) 
Fri - 5m at HMP, 8m overall (AM 7.33m at 7:33, PM 6.2m at 7:47 ) 
Sat - 11m easy (AM 6.5 at 8:03, PM 9.5m at 7:54 ) 
Sun - 21m w 10 at MP (21m at 7:34 ) 
Total - 76m (106.96m ) 
I guess I overdid things a little with those doubles.

wa5yom · Mar 25, 2008

Thanks Dennis... 
Week beginning March 24 
Week 4 of Pfitz (modified 24 week/55 mpw) Schedule 
Mesocycle 3, Race Preparation 
Goal Race - Boston Marathon, April 21, 2008 
Weeks to Goal Race - 5 
Short Term Goal – Red Bud Classic, 10K, OKC., April 6. 
Weeks to short term goal - 2 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 5 Easy with 6X100m strides – Complete. 
Wednesday 10 VO2Max miles + [email protected] pace; jog 2 minutes in between – Complete, 10 Easy miles. 
Thursday Rest – Complete, 10 GA miles. 
Friday 10 GA miles - Complete, Rest. 
Saturday 4 Recovery miles – Complete, 21 mile progressive LR. 
Sunday 20 LR – Complete, 5.5 Easy miles. 
Weekly Mileage Plan – 49 miles. Weekly Mileage Actual – 51.5 
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. I need to have a strong LR on Sunday, either a Pfitz progressive or MP. Weekly Summary – The shin splints are getting better, but not gone yet, so I am still backing off of speed work. Had to rearrange my schedule due to Sunday plans. Saturday’s LR went very well.

Coach Craig · Mar 25, 2008

My actual last week was 74 miles. 
The was supposed to be the start of a transition to 4 weeks of speed, and race specific preparation. But I missed my Sunday long run, so I'm doing a somewhat odd schedule this week to get in a 20 miler. 
Mon - AM 5 slow, PM 5 slow (AM 5 slow, PM 5 slow) 
Tues - 20 ez (20 at 6:35 pace) 
Wed - AM 5 slow, PM 5 slow (AM 5 slow, PM 5 slow) 
Thurs - AM 5 ez, PM 2 ez, 5 LT, 2 ez (AM 5 slow, PM 2 ez, 5 tempo @ 5:38, 2 ez) 
Fri - AM 5 ez, PM 5 ez (AM 4 ez, PM 4 ez) 
Sat - 2 ez, 6 x 1 mile @ 5:40, 2 ez (2 ez, 6 x 1 mile in 5:39, 2 ez) 
Sun - 10 ez (6 ez) 
Total: 85 miles (Actual 79 miles) Week Summary: I had a great long run, and a good tempo run this week. But then things went south the last 3 days. I hit the target for the mile repeats, but I struggled far more than I should have. Friday and Sunday, I was just extremely busy, and didn't have time to run as much as I expected. A lot of construction work, plus organizing a race have left me pretty tired, making it difficult to maintain the training.

winejunky · Mar 25, 2008

checkin in but not sure of mileage...was to busy selling wine last week....going backwards 
Sat-20 
Fri-OFF 
Thurs-8 
weds-6 
tuesday-5 
monday-4 
put me down for 43

Dennis · Mar 25, 2008

This week I pass 9,000 miles for my second running career, and I will be running a Half Marathon on Sunday (as a training / pacing run only). 
Mon - 12 M; 7 M followed by 5 M on a TM. 
Tues - 0 
Wed - 10 M; 5 M followed by 5 M on a TM. 
Thurs - 9 M. 
Fri - 8.5 M. 
Sat - 2 hours XT. (elliptical, bike, weights, swim) 
Sun - 13.1 ORRRC Half Marathon as a training / pacing run. 
Total - 52.6 M.

SLOjim · Mar 26, 2008

This week...... 
Sun. 8 easy done 
Mon. rest day 
Tues. 14 long run done 
Wed. 6.25 easy done 
Thurs. rest 
Fri. 8.75 easy done 
Sat. 8 easy done 
Total 45 miles

Paul · Mar 26, 2008

Dennis, thanks again for the 40/40 thread. 
A cut-back week for me. 
M..................rest day - Done 
T..................8.2 miles running - Done 
W.................11.5 miles running - Done 
Th.................7.0 miles running - Done 
F...................rest day - Done 
Sa.................16.2 miles running - Done 
Su..................5.0 miles running - Done 
__________________________________________________ _ Total..............47.9 miles running - DONE 
Paul

Peter · Mar 28, 2008

Thanks Dennis, 
Sun 6.01 
Mon 
Tue 10.17 
Wed 
Thur 10.15 
Fri 8.08 
Sat 6.02 
40.43 miles for the week

Coach Craig · Mar 31, 2008

Just bumping this up. Editing a post doesn't change the update date... 
Alan - That is a huge week. I took a look at your blog, and you have made impressive improvements over the last year or two.

40x40 totals for w/e 3.30.08

Top Contributors this Month