Another week come and gone, soon it will be Christmas. Our kitchen renovation is finally done, I will try to take a couple pictures for the curious. The only thing remaining is to remove the layer of dust that seems to have accumulated in every imaginable corner of the house, I have my doubts that we will ever manage to get it all...
At the beginning of the January 2010 I will begin training for a 100K race in June. I have worked out a training plan that calls for a weekly base mileage of around 60 km (37 miles) when I begin the training. To meet this goal I have started running four times a week and will gradually increase my two weekend runs until I am running about 2/3 of the base mileage on Saturday and Sunday. I will then gradually increase the runs until I am running up to 36 km (22 mi.) on Saturdays and 32 km (20 mi.) on Sundays by the end of May. Also planned are a marathon in mid-April and a 50K race in May.
Tomorrow night is the last night of my swim class. The crawl class has definitely improved my crawl swimming, but not as much as I would have liked. I plan on continuing my swim training at least twice a week throughout the winter, hopefully this will bring me up to the level of swimming I am trying to achieve. A sprint Triathlon is planned in July, 2010.
Jack
Given your long runs will be a good 20 miles, may I suggest you not do two in a row? You are asking for injury, and as a LR is deemed a "hard" workout you should have some time between them.
I would suggest increasing your LR up to 50k, and include walk breaks. This will allow your body to complete your desired race, just make sure your pace is such that mostly fats are being burned. Meaning, a 65%-70% max heart rate or so aerobic pace. Beyond that you will hit one nasty wall.Good luck!
HI Dave,
Thanks for your comment. I used the double long runs while training for a 100K in June of 2009, I found my body adapted quite well to the mileage. I would not recommend this technique for everyone, as it is quite demanding - I run 7-8 marathons/ultras a year, so am a bit more extreme than many. I think my success lies in part to the fact that I built my mileage slowly (increase every 2 weeks), kept the pace down, ran mostly flat routes and didn't get to ambitious with the pace of my shorter runs during the week.
During my 6 month training cycle I also ran 2 marathons and a 50K as prepatory runs for the 100K - the first marathon in March and the 50K in May for time, the other in April as a training run. The weekends following these events I cut back to just one long run.