Here's the plan for getting that 100 finish I want this year:
Monday: 1-1.5 hours (Heart rate 132-149)
Tuesday: 1-1.5 hours at marathon pace (HR=149-161)
Wednesday: like Monday
Thursday: 1-1.5 hours, with 6-12 x 3 min. at 5K pace (HR 171-177)
Friday: like Monday
Saturdays and Sundays will be on a four week rotation.
Week one: Saturday 4-4.5 hours trails(HR 125-135), Sunday 1-1.5 hours hills
Week two: Saturday 5 hours trails, Sunday 3 hours trails
Week three: like week 1
Week four: Saturday 6-8 hours trails or 50K-50 mile race, Sunday 0-1.5 hours
If I were in 2:50 marathon shape, this'd be about 100 miles per week and would project to 100 miles under 16 hours and a 24-hour run of 140 miles.
Right now, I'm in 3:30-3:40 marathon shape and looking at 100 in 24 hours. Hope I get faster soon!
Favorite place to waste time this week: http://flirtyndirty.blogspot.com/
Going up the country
3 days ago