The Personalized Guide

I was somewhat tempted to skip a plan altogether because I think as long as I'm getting high mileage with bits of tempo and speed mixed in, that is good enough.  But then I counted my available weeks of solid training and I am looking at 14.  That doesn't seem like much.  Plus, I really enjoy coming up with a good training strategy and mileage plan, and I'm afraid if I don't, I won't get in the longer runs in time.  I want to be prepared for this thing. 

The plan below is simply a guide I have come up with to help me train.  I scheduled runs around dates/races/plans currently on my calendar, but more could show up (life happens, you know). It also depends on how I feel.  Certain weeks may have less or more mileage depending on what I (and the knee knob) can do.  I may need more long runs back to back, and more long runs period. I may need another rest day each week. For now, however, this is my guide and what I think my weeks should look like leading up to the 50 mile.  It feels somewhat ambitious, but why not push my limits a little?  I can scale back if and as needed.  For now, this is my guide for my next 50 mile ultra. 

Aug 28 - Sep 3
Sun - off
M - 7 miles
T - 10+ miles in the a.m./No Boundaries in the p.m.
W - 6-8 miles in the a.m./weights in the p.m.
Th - 6-8 miles in the a.m./3 miles in the p.m.
F - 4-6 miles in the a.m./weights in the p.m.
Sat - Monte Sano 10k and 5k - 10-11 miles total
Total: ~ 45 miles

Sep 4 - 10
Sun - off or light and easy run/weights
M - 7 miles a.m./3-4 miles p.m.
T - 6-8 miles a.m./No Boundaries in the p.m.
W - 6-8 miles a.m./weights in the p.m.
Th - 8 miles a.m./3-4 in the p.m.
F - 4-6 easy miles/weights in the p.m.
Sat - 10-12 miles
Total: ~ 48-50 miles

Sep 11 - 17
Sun - Jason's Ironman
M - 8 miles a.m./3-4 miles p.m.
T - 8 mile tempo a.m./No Boundaries in the p.m.
W - 6 miles a.m./weights
Th - 8-9 miles a.m./3-4 miles p.m. (10k pace)
F - 4-5 easy miles/weights
Sat - 12-15 miles
Total: ~ 55 miles

Sep 18 - 24
Sun - off or light and easy/weights
M - 8 miles a.m./3-4 miles p.m. (10k pace)
T - 8-10 miles a.m./No Boundaries in the p.m.
W - 8 miles a.m./weights p.m.
Th - 6 miles a.m./4-5 miles p.m.
F - 4-5 easy a.m./weights
Sat - 15 miles
Total: ~ 58 miles

Sep 25-Oct 1
Sun - off or light and easy/weights
M - 9 miles a.m./3-4 miles p.m.
T - 8 miles a.m./No Boundaries p.m.
W - 6 miles a.m./weights p.m.
Th - 6-8 miles tempo a.m./3-4 miles easy p.m.
F - 15 miles a.m./weights
Sat - 8-10 miles
Total: ~ 63 miles

Oct 2 - 8
Sun - off or light and easy/weights
M - 8 miles a.m./3-4 easy miles p.m.
T - 6-8 miles a.m./No Boundaries p.m.
W - 10 miles a.m./weights
Th - 8 miles a.m./3-4 miles p.m. (5k pace)
F - 5 easy miles
S - Jason's Half-Ironman
Total: ~ 41 miles

Oct 9 - 15
Sun - off or light and easy/Weights
M - 16 miles a.m./3-4 easy miles p.m.
T - 8 miles a.m./No Boundaries p.m.
W - 6-8 miles a.m. tempo/Weights
Th - 10 miles a.m./4 miles easy p.m.
F - 10-12 miles a.m./Weights
Sat - Liz Hurley 5k No Boundaries goal race
Total: ~ 65 miles

Oct 16 - 22
Sun - off or light and easy/weights
M - 10 miles a.m./3-4 easy miles p.m.
T - 8 miles a.m./weights p.m.
W - 6-8 miles a.m./5 miles p.m. (10k pace)
Th - 6 miles a.m./weights p.m.
F - 5 miles a.m.
Sat - 18 miles
Total: ~ 61 miles

Oct 23 - 29
Sun - off/weights
M - 10 miles a.m.
T - 8 miles a.m./weights p.m.
W - 8-10 miles a.m./3-4 miles p.m.
Th - 6 miles a.m./weights p.m.
F - 10 miles a.m.
Sat - 15 miles
Total: ~ 63 miles

Oct 30 - Nov 5
Sun - off/weights
M - 6 miles a.m./3 miles p.m. (5k pace)
T - 8 miles a.m/weights p.m.
W -  10 miles a.m./5 miles p.m.
Th - 6 miles a.m./weights p.m.
Fri - 6 miles
Sat - 20 miles
Total: ~ 64 miles

Nov 6 - 12
Sun - off/weights
M - 8-10 miles a.m./3 miles easy p.m
T - 6 miles a.m./weights p.m.
W - 10 miles a.m./5 miles easy p.m.
Th - 6 miles a.m./weights p.m.
F - 6-8 miles a.m.
Sat - Huntsville Half-marathon
Total: ~ 53 miles

Nov 13 - 19
Sun off/weights
M - 10 miles a.m./5 miles p.m.
T - 8 miles a.m./weights p.m.
W - 12 miles a.m./3 mile easy p.m.
Th - 6 miles a.m./weights p.m.
F - 10 miles a.m./5 miles p.m.
Sat - 10-12 miles
Total: ~ 71 miles

Nov 20 - 26
Sun - off/weights
M - 10 miles a.m./5 miles p.m.
T - 8 miles a.m./weights
W - 10 miles a.m./3-5 miles p.m. (5k pace)
Th - Thanksgiving/Turkey Trot 5k/5 miles
F - 20 miles
Sat - 10 miles

Nov 27 - Dec 3
Start rest days - short fast runs, or slower 6 milers

Dec 4-10
Rest days running 3-5 miles per day
Saturday December 10th - Race Day