former div1 runner,
The best coach I ever trained under believed in listening to the body. This is something we follow religiously even though he isn't our coach anymore. When my teammate and I did this, we didn't say in the beginning of the week "we are GOING to run 140," it just so happened that at no point during the week were we hurting. We ate a ton of food, slept a bunch, ran on grass and dirt for probably 100 miles, and on snow for 14 so we weren't pounding our legs on concrete every run. Speaking for myself, I had an IT band injury that kept me out from dec 12th of 04 until March 15th of 05 - At that point I was not listening to my body - getting an extra 2 miles to reach 90 was more important than stopping at 88, calling it a day and being able to train again the next day. There is a fine line between training to train and training to race. There is also a fine line between doing just "enough" and doing everything in your power to reach your potential.
On top of running on soft stuff, stretching was a major key. I was a bit skeptical of stretching as there are many conflicting ideas about it, but after that week, I swear by it. There was no run that my legs felt shitty on which I couldn't believe, however, when we were doing workouts during cross and I wasn't stretching, maintenance days were often a literal pain in the ass. I also swear by endurox, whether or not it works physiologically I haven't the faintest clue, but I believe it does and that's good enough for me.
Finally, strides made life easier too. Doing 4-6 after a run made the pace of the next run seem so easy, then by the end of each run, we were just vibing and not thinking.
There were only a few people on our team that knew what we were doing (all low mileage guys) this, and they usually give us flack for running a bunch, but they were behind what we were doing, and that made it cool too.
I have never posted on this board before, but I read nearly everything thats on it, and when I saw this topic, I thought my experience of running 140 would be useful - to let others know that it is possible to run that much, and do it intelligently. Whether or not it works we will see, but at least we know there was no stone unturned. No excuses No regrets...
Previous 2 weeks before 140 were:
80 - IC4A XC meet at vanny
114 - Local Turkey Trot 8k, strides, No workouts
140 - Progressions and strides
95 - With a fartlek and one track workout 3x(200,400,200)
95? - this week should be 95 ish - 2 workouts, 5 x k with 400 jog in 2:55, 10x 300 w 100 rec (tomorrow)