I've been looking forward to this time all season long. Currently I am nursing a nagging hamstring injury, sleeping and eating a ton, and savoring time with my family and time off the trails. In fact, I am looking froward to getting a out of shape, doing some skiing and re-charging the batteries. I know that sounds weird but it's true. There's plenty of time to get in shape. Right now, it's rest...and planning!
In thinking about that, of course, I am focusing on what I need to do to get ready for Western States. As anybody who knows me clearly understands Western States is the focus of my entire season every year going into 2008 I am directing all my energy into an attempt to break 17 hours if conditions allow. With a 17:07 in 2005 and a 17:20 in 2007 I think I can get there. It will just require total focus.
So, my plan is channeled into three areas:
1. Weekly Long runs on Western States type terrain
2. Once a week hill repeats both up and down (on an 800 meter hill with 300 ft of climb)
3. Speedwork in the form of long 1200-1600 meter intervals on track or bike trail.
All other runs will be easy runs on trails between one and three hours.
Assuming I can have a foundation in place by the beginning of February I'd like to follow the following program leading up to the Big Day:
Week 1 - Feb 3 - 15 miles hilly trails, 3x1200, 2xhill
Week 2 - Feb 10 - 17 miles hilly trails, 4x1200, 3xhill
Week 3 - Feb 17 - 20 miles hilly trails, 5x1200, 4xhill
Week 4 - Feb 24 - 18 (Sun) and 12 (Sat) miles hilly trails, 6x1200, 5xhill
Week 5 - Mar 2 - 12 miles flat (Sun), NO SPEED OR HILLS THIS WEEK, Way Too Cool 50K (Sat)
Week 6 - Mar 9 - NO SPEED OR HILLS THIS WEEK - 16 miles hilly trails (Sat)
Week 7 - Mar 16 - 10 miles flat, 3x1600, Coyote Two Moon Ultra 100 Miler (Sat)
Week 8 - Mar 23 - Recovery week
Week 9 - Mar 30 - 14 miles hilly trails (Sun), 3x1600, 3xhill, 22 miles hilly trails (Sat)
Week 10 - Apr 6 - 18 miles hilly trails (Sun), 4x1600, 4xhill, 24 miles hilly trails (Sat)
Week 11 - Apr 13 - 20 miles hilly trails (Sun), 5x1600, 5xhill, 26 miles hilly trails (Sat)
Week 12 - Apr 20 - 22 miles hilly trails (Sun), 6x1600, 6xhill, 28 miles hilly trails (Sat)
Week 13 - Apr 27 - 20 miles hilly trails (Sun), Recovery week
Week 14 - May 4 - 52 miles "Ice Cream Sandwich Run" Cal 2 to Swinging Bridge and back , 4x1600, 4 x hill
Week 15 - May 11 - 30 miles hilly trails (Sun), 3x1600, 3xhill, 20 miles hilly trails (Sat)
Week 16 - May 18 - 14 miles hilly trails (Sun), 4x1600, 4xhill, 38 miles hilly trails (Sat)
Week 17 - May 25 - 32 miles hilly trails (Sun), 24 miles hilly trails (Mon), Recovery week.
Week 18 - June 1 - 20 miles hilly trails (Sun), 6x1600, 6xhill
Week 19 - June 8 - Western States Training Camp 124 miles in four days:
June 10 - Michigan Bluff to Last Chance and back (24 miles)
June 11 - Foresthill to Last Chance and back (38 miles)
June 12 - Foresthill to Driver's Flat (18 miles)
June 13 - Placer HS to The River and back (44 miles)
Week 20 - June 15 - 2x1600 (Wed), 12 miles hilly trails (Sat)
Week 21 - June 22 - Race week!
It'll be fun to see how it all pans out!