Notes
Wanted to look at things in 10 day cycles. With the idea being that I'm focused on moving the LT curve right now, theoretically 2 WOs should be LT, and 1 should be "maintenance" of everything else (VO2, aerobic power etc.)
Dec 1 - 10
Dec 1 - Long Run (12.5 mi ez)
Dec 2 - ez workout, super light fartlek ~ M pace 3.5 miles
Dec 6 - 4 mi Tempo
Dec 8 - 10 mi Progression run
Summary - Long run, 3WOs focused on LT. == 66.5 miles
Dec 11- 20
Dec 11 - Moderate paced 10.5
Dec 12 - Moderate effort 12.5
Dec 14 - 2mi WU, 6.5mi Tempo effort at PCT w/ Piper
Dec 17 - 10 mi fartlek / light tempo
Dec 19 - 30 min up, 20min Mona Fartlek, 40 min moderate
Summary - long runs! mona to keep in touch w/ 5k and faster paces, 2 longish tempo / LT efforts. == 89.1 miles
Going forward -- be sure to do some more traditional LT stuff like 20 min close to LT (hurt) or 4x10 min. Keep up the occasional fartlek, strides & hill sprints to touch other paces and keep hitting the LT. Eventually try to add weight lifting back in.