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Updating LSD Plan Yet Again

Monday, April 02, 2012

Thankfully, the sprained ankle only appears to have robbed me of two weeks of endurance training. Now need to figure out how to make due with the nine weeks I have left until Rock'n'Roll.

I'd still like to fit in 3 Galloway-method long runs of 3 hours or more, including the 26+ miler. I'm wary that that'll be too much too quickly, and there's not much room to leave 2 weeks in between each of those. Also complicating matters is the 8-day East Coast 8th grade field trip I'm chaperoning, during which I'm sure I'll not be able to any real running, if any at all.

One notional plan:
April 7th (Saturday) – Galloway 4:1 ratio for 3 hrs 15 mins; about 21 miles (Henderson Trail). Update: ran 22 miles on April 6th around Mission Bay instead.
April 14th (Saturday) – 15 at 9:00 pace (2 hrs 15 mins) (3xLake Miramar)
April 20th (Friday) – Galloway 4:1 ratio for 2 hrs 45 mins: about 18 miles (Mission Bay circuit)
May 1st (Tuesday) – Galloway 4:1 ratio for 3 hrs 45 mins; about 24 miles (TBD)
May 6th (Sunday) – 15 at 9:00 pace (2 hrs 15 mins) (3xLake Miramar)
May 12th (Saturday) – Galloway 4:1 ratio for 4 hrs 15 mins; 26+ miles (TBD)
May 19th (Saturday) – 13 at 8:45 pace (1 hr 54 mins) (Lake Miramar)
May 26th (Saturday) – 10 at 9:00 pace (1 hr 30 mins) (Del Sur)
June 3rd (Sunday) – Rock’n’Roll (under 4 hrs)

I don't know. Will have to think on it. I'll give 21 miles this weekend a try and see how it goes. Adjust from there.

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