40x40 totals for w/e 4.06.08

Dennis · Mar 31, 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. Alan Fletcher - 106.96 miles. Simply Not Human. Coach Craig - 79 miles, with a 20 miler on a Tuesday and a lot of 2 a days. Dennis - 52.6 miles including the ORRRC Half Marathon. Paul - 47.9 miles with a weekend 16 miler and a mid week 11.5 mile run. Peter - 40.43 miles with a couple 10 milers over some hills. SLOjim - 45 miles with a 14 mile long run. Wa5yom - 51.5 miles - 10 VO2 max miles. Love that work out. Winejunky - what he terms an "ugly 41"

wa5yom · Apr 1, 2008

Dennis, 51.5 miles for last week... 
Thanks... 
Week beginning March 31 
Week 3 of Pfitz (modified 24 week/55 mpw) Schedule 
Mesocycle 4, Taper and Race 
Goal Race - Boston Marathon, April 21, 2008 
Weeks to Goal Race - 4 
Short Term Goal – Red Bud Classic, 10K, OKC., April 6. 
Weeks to short term goal - 1 
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. 
Monday Rest – Complete, Rest. 
Tuesday 8 VO2Max miles + [email protected] pace; jog 90 seconds in between – Complete, 8 GA miles. 
Wednesday 5 Easy miles – Complete, 5 Recovery miles, it rained and hailed during part of this run, shin is re-aggravated. 
Thursday Rest – Complete, Rest. 
Friday 4 Easy with 6X100m strides – Complete, resting my shin. 
Saturday 8-10K Tune up race – Complete, 16 MLR. 
Sunday 16 MLR – The Redbud Classic, Oklahoma City 
Weekly Mileage Plan – 39 miles. Weekly Mileage Actual – 35 miles 
This week’s goal – Train injury free, so I need to pay special attention to my right shin. Keep the ice coming. Again, I will have to re-arrange my schedule which seems to have been the case throughout this training session. The main goal is to have a solid LR and maybe a MP run at Red Bud. Weekly Summary – Wednesday, my right shin flared up again and throbbed all evening, not painful, but uncomfortable. So, I decided to skip Friday’s run. Saturday’s MLR was slow and sluggish but considering my shin: slow was a good thing for the body but not the mind. I considered skipping the 10K race on Sunday as I was concerned that I would not be able to hold back. I told myself to run the race slow, but none the less I ran much faster that I would have recommended. It turned into another “almost” all out effort. Luckily my shin feels fine today.

winejunky · Apr 1, 2008

monday-5 
tuesday-10 
weds off 
thursday-6 
saturday-4 
sunday-16 
an ugly 41

alan fletcher · Apr 1, 2008

Planning to keep it under 100 this week..... 
Plan (Actuals) 
M: AM 5ez - PM 5ez (AM 6.88m at 7:56 - PM 6.53m at 8:52 ) 
T: AM 7 Tempo, 9 overall - PM 5ez (AM 6m at 6:30, 8.0m overall - PM 4.6m progressive 7:40->6:10->7:30 ) 
W: 7ez (10:08m at 7:49 ) 
T: 13ez w 10xStrides (AM 11.9m at 8:27, PM 9.06m at 8:23 ) 
F: AM 6m Pace, 8 overall - PM 5 ez (AM 7.3m at 8:10, PM skipped ) 
S: AM 6ez - PM 6 ez (AM skipped, PM 7.3 at 8:14 ) 
S: 23 w 5 at M pace (22.4m at 7:34 w 4.5m at 6:43 ) 
Total 92 miles (94.02m )

Coach Craig · Apr 2, 2008

I'm putting on a race on Sunday, so my whole week is a mess. I would call this a recovery week, only it isn't likely to be restful at all. 
Mon - AM 5 ez, PM 5 ez (AM 5 ez, PM 4 ez) 
Tues - AM 5 ez, PM 9 pace (AM 5 ez, PM 8 pushing measuring wheel) 
Wed - AM 5 ez, PM 5 ez (AM 5 ez, PM 13.2 at 6:19 pace) 
Thurs - 17 solid (AM 5 ez, 7:05 pace, PM missed run) 
Fri - AM 5 ez, PM 5 ez (AM 5 ez, PM missed run) 
Sat - 6 x 1 mile (5 ez, 7:00 pace) 
Sun - 5 ez (5 ez) 
Total 77 miles (60.2 actual) Week Summary - Putting on a race ended up being a huge amount of work, and completely messed up my training the last 4 days of the week. I've come down sick, which doesn't help. I'm going to try to crank it back up for 2 weeks before starting to taper for Eugene.

Paul · Apr 2, 2008

Once again Dennis thanks for the thread. Life will get in the way of running this week, so no plan and hopefully I'll make 40 miles. 
M.................rest day - done 
T.................5.1 miles - done @ 9:25/mile 
W................rest day - done 
Th...............rest day - done 
F..................8.1 miles - done @ 9:16/mile 
Sa...............20.0 miles - done @ 10:06/mile 
Su...............10K race- done @ 8:31/mile (+1mile warmup jog) 
__________________________________________________ ____________ Total...........40.4 miles - DONE 
Paul

Dennis · Apr 2, 2008

Mon - 4 M recovery jog. 
Tues - 9 M progressively increased pace over each mile. 
Wed - 9.5 M. 5 M outside followed by 4.5 M on TM. 
Thur - 6 M. 
Fri - 8 M. 
Sat - 11.5 M. 
Sun - 6 M. 
Total - 54 M. 
To sum up this week - 54 garbage miles. It seemed like each and every mile was a struggle.

alan fletcher · Apr 4, 2008

i love that PM run - planned 5m EZ, but ran 13.2 at 6:19 pace...... i guess the plans changed slightly! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

Coach Craig · Apr 5, 2008

Now that I've done another update, you can see why. I though I might have a schedule problem the next day, so I just wanted to get in something decent. As it turns out, I did have a problem the next day and only did 5 instead of 17 miles.

winejunky · Apr 6, 2008

Mon-off 
Tuesday-9 
Weds-5 
Thurs-7 
Fri-off 
Saturday-20 
week total-41 
Not an UGLY week..maybe my best week of runnning in a year.

SLOjim · Apr 7, 2008

Sun. 8.75 progressive run 
Mon. rest 
Tues. 14 long run 
Wed.- 8.25 easy 
Thurs. rest 
Fri- 6.5 easy 
Sat. - 4.75 easy 
Total 42.25 
This was suppose to be a 35 mile step back week in preparation of Sunday's 5K.

40x40 totals for w/e 4.06.08

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