Week 146: 10 hours 27 minutes in 8 runs so far. Tue 1 hr 45 mins with 9x hill, a little recovery, then 20 min at half marathon RP. Sat 2 hr 59 mins long slow run, 8 miles out in 1:14, back in 1:14, plus (on the back leg) 31 mins jogging on a forest trail. I did insert one sprint (old bad habit) against the red traffic light; there was really no reason for the car to beep at me, it wasn't that close in my opinion. Will run 1 hr on Sunday, winding up somewhat over my goal of 11 hours.
My training plan is inspired by the Lydiard base week, here is what an 11 hour week looks like.
(A) = Hilly loop 11.5km.
(B) = Flattish out-back 6.5km.
(C) = Hilly loop 8.0km (been doing this some on the shorter weeks, but not on this longest week).
Mon == AM (A) in 1:06. PM (B) in 0:38.
Tue == AM nothing. PM Hill workout 1:45 described above.
Wed == AM (A) in 0:59, cut out the park so less than 11.5km. PM no run, Ashtanga Yoga 1:30.
Thu == AM (A) in 1:21, inserted 12 mins (6 out, 6 back) so more than 11.5km. PM (B) in 0:35, Ashtanga Yoga 1:30.
Fri == AM nothing. PM (A) in 1:04.
Sat == AM Long run 2:59 described above. PM nothing.
Sun == AM (A) in 1:xx. PM Ashtanga Yoga 1:30.
All runs have a 15 minute walk before (not counted in the run time), begin at an outlandishly slow jog (counted in the run time), and most have 9 minutes stretch after.
Starting this week I had to give up Tae Kwon Do (PM Mon/Tue), because my right hip wasn't recovering from the kicking. So sad to be old and brittle. On the plus side, I moved the hill workout to the PM and really hammered it for once.
Two more weeks just like that, then two weeks taper. I've reached the "tireless state" Lydiard talked about, have really held back this week when it was tempting to double every day! We'll see if I feel so good next week.