I've just finished reading "Born to Run" by Chris McDougall. This has got to be one of the best running books I've ever read. It's motivated me to the point of signing up with his coach Eric Orton. Over the next 20 weeks, I'll be using a couple of Eric's pre-canned beginner plans augmented with my weekend long-runs to get me in shape for completing the "Spirit of the Osage-50K" in Oct. After that, if the cost is reasonable, I'm going to be seriously considering working one on one with Eric to get me through my first 50 and 100 milers.
Here is last week`s training review:
Monday: Aerobic condition test to establish heart rate training zones. 20 min warm-up, 6 min sprint, 10 min cool-down on flat course.
Tuesday: Foot-Strength training - 45 mins, easy running in Vibram Five Fingers over slightly rolling terrain.
Wednesday: Hill training - 20 min warm-up, 12x 20 sec hill sprints w/ 40 sec recovery, 20 min cooldown
Thursday: Full rest
Friday: Endurance training - 10 min warm-up, 30 min alternating pace in Zones 2 and 3, 15 min cooldown
Saturday: Smacked my shin hard at work on Friday. No run, but spent 9 hours doing heavy yard work removing stumps in the yard.
Sunday: 3 more hours have yard work to finish stump removal.