Dan's plan was to save me from myself. The primary goal was to prevent me from over-training and increasing risk of damage to knees and joints, but at the same time, prepare me for that added cardio-vascular impact that a back-back 40K trail run and 50K road ride is going to have on me.
His plan initially cut out one of my favorite 5 mile recovery runs. We negotiated. I begged. He relented some what. We have a Plan(tm).
Monday is a rest day. Tuesday's alternate with strength training plus a bike ride one week and a medium intensity cardio/strength routine plus bike ride. Wednesday's I get my 5 mile run. Thursday's alternate between a 20 minute ramp-up ride or a 20 minute sprint interval on the stationary bike. Friday's I'm running small hills with a rest on Saturday. Sunday is a big training day: big hill runs back to back with a bike ride.
Scheduling time on Tuesday is going to be a challenge. Sunday is going to be asking for some family sacrifice as I eat into their time. This may be bigger than I thought. It is a Beast.
And now.. the Plan:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Jan 15 | (off) | ME+JR+B8 | run 5 flat | RU | run 7 h | (off) | run 7 H+B10 |
| Jan 22 | (off) | S20/5+B10 | run 5 flat | SI | run 8 h | (off) | run 8 H+B10 |
| Jan 29 | (off) | ME+JR+B12 | run 5 flat | RU | run 10 h | (off) | run 10 H/B10 |
| Feb 05 | (off) | S20/5+B15 | run 5 flat | SI | run 12 h | (off) | run 15 H/B15 |
| Feb 12 | (off) | ME+JR+B15 | run 5 flat | RU | run 6 h | (off) | run 8 H+B10 |
| Feb 19 | (off) | S20/5+B20 | run 5 flat | SI | run 8 h | (off) | run 10 H+B15 |
| Feb 26 | (off) | ME+JR+B20 | run 5 flat | RU | run 10 h | (off) | run 16 H/B20 |
| Mar 05 | (off) | S20/5+B25 | run 5 flat | SI | run 12 h | (off) | run 18 H/B25 |
| Mar 12 | (off) | ME+JR+B25 | run 5 flat | RU | run 10 h | (off) | run 20 H+B20 |
| Mar 19 | (off) | S20/5+B25 | run 5 flat | SI | run 8 h | (off) | run 22 H+B25 |
| Mar 26 | (off) | ME+JR+B30 | run 5 flat | RU | run 10 H | (off) | run 16 H+B15 |
| Apr 02 | (off) | S20/5+B10 | run 5 flat | SI | (off) | (off) | run 4 H+ B5 |
| Apr 09 | (off) | ME+JR | run 5 flat | (off) | (off) | (off) | Ohlone Run |
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