Below, I give weekly mileage totals and the mileage of the longest run of the week for the period January 2013 onwards, during which I transitioned to "barefoot style" running in minimalist trail shoes.
Later on (further down) I give the mileage of all runs. Double workouts are written / 6 + 6/ meaning, 6 miles in the morning and 6 miles over the lunch hour typically. Dates are the Sunday at week end (my running week is Monday-> Sunday).
If you are interested in the training plan I've followed leave a comment.
12/31/12, 20 miles at Mt Brown & Arroyo, last long run in ASICs
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1/7, Week total 6 mile. Wed 3 mile run- Calf strain -walked home, last run in ASICs.;
Fri 3 mi walk in Trail gloves.. Mtn bike Sat & Sun.
1/13, Week total, 6 walk. M-W rest; Th 3mi walk, F 3 mi walk, Sat: on feet
all day, Mtn bike sunday
1/20, Week total 39 miles, long run/walk Mt Lowe 15.5 miles.
3mi walk/4 mi walk with 1 mi run /5 walk/4 walk plus 1 mi run /4.5 walk-run/15.5 Mt Lowe
walk up, run/walk down alternating every mile
Most of this mileage is walking in Trailgloves, with very short runs interspersed amids walking
1/27, Week total, 42 miles, Mt Lowe walk/run 15 miles.
4w/5 r-w/5r-w/5 run/6 r-w/15 walk up, run down/2 walk
Alternating walk/run (r-w) mostly; longest running segments 4 miles...all runs start w/ 1 mi
walk
2/03 Week total 16 miles; long run/walk 12 miles Inspiration point-
Monday-Thursday no mileage. Travelled to NJ first part of the week and got the flu, fever etc.
Friday 4 mi walk/run, sat rest, sunday 12 walk run up, run down
2/10 Week total, 40 miles; long walk up/run down 13 miles Inspiration point
Short runs extended to 5 miles w/ 1 mile warm up walk; long run 6 at Inspiration point.
2/17 Week total, 40 miles, long run Mt Wilson 19.2 miles- Still in walk up/run down mode
2/24 Week total 40 miles, long run Mt Wilson, 19.7 miles- Still in walk up/run down mode
3/03 Week total 23 miles, planned rest week; biked in place of long run
3/10 Week total 35 miles; long run Verdugos 20 mile, ran mostly
3/17 Week total, 51 miles; long run, Verdugos 24 miles, running!
3/24 Week total, 54 miles, long run Verdugos 29 miles
3/31 Week total, 41 miles, long run 15 miles (Mt Brown/Arroyo)- planned rest week;
Rt soleus tweaked at mile 13, walked out.
4/7 Week total, 12 miles w/ mountain biking in place of long run - Rt soleus tweaked !!
4/14 Week total, 35 miles, long run, 18 miles Mt Wilson- soleus "popped" and felt better- go figure
4/21 Week total, 54 miles, long run, Verdugos 24 miles
4/28 Week total, 66 miles, long run Leona Divide 50 miles
5/5 Week total 48 miles, long run 20 miles (Brown mnt + Pasadena roads): 3/4/5/4/6/6/20
5/12 Week total, 60.5miles; long run 27.2 miles (Mt Wilson loop). 4/5/6/4/6/27.2/8.3
5/19 Week total, 65 miles; long run 27.2 miles (Mt Wilson loop. 4/5/6+6/5+5/rest/7/27.2
5/26 Week total, 81.6 miles; long 27.2 miles (Mt Wilson); 5/4/6.2+5/6.2+4/6.2+4/27.2/8.3+5.5
6/2 Week total: 60.0 miles, long run 18 miles 5.5/11/5+4/1.5+13.5/18+1.5; Scheduled rest week. Calf injury in Japan.
6/9 Week total 0. REST: Rt medial soleus/gastroc strain. Total rest. Didn't do much good!
6/16: Week total 28 miles; 4/4/4/4/12/0 (last day mountain biked instead). Crewed Race Across the West, ran opportunistically, re-strained calf midweek while sprinting to do a water hand-off...and again on Friday in Durango while sprinting to unsuccessfully avoid a face plant.
6/23 Week total: 70 miles, long run, 20 miles. 4/4/4+6.2/5+3/4/19.7+1.5/ 19.0
6/30 Week total: 91 miles, long run, 27 miles. 4/3.5+5.5/4 +6/4+6/8+3/27/20
7/7 Week total: 103 miles; long run, 33 miles 4/4+6/4+5/3+14/10/33/20
7/14 Week total: 101 miles; long run 31miles 1.5/8.5+6+1/ 3+6 /8.5 + 6/6.2+4/31/20
Start tapering...
07/21 Week total: 72 miles; long run 30miles 4/rest/6.2+6/8.5+6/11/rest/30.2
07/28 Week total: 50.7; long run 15 miles (Baden Powell) 4/5/6/6/6/8.5/15.2
08/04: Race week: 109.5miles M 3(walk)/ T 2(walk)/ W 3(run)/Th rest/Fri Rest/S&S 101.53
8/11: Recovery week 16 miles; M walk 3mi/Tues rest/ Wed run 4/Thurs walk 4/Friday run 5/Sat & Sun eat like a pig with my family on vacation at the beach
8/18 Week total 30 miles M 2/T 6/W 5/Th3/F 5/S 0/S 8.8
8/25 Week total 17.7 miles M 5/T&W 0 (travel overseas)/Th 6.5/F 6.2/ Sat travel home, 15 hr flight/Sunday 17 miles on mtn bike
9/1 Week total 15, decide to rest the achilles. M 4/T 6/W5
9/8 Week total : 39, Long run 20. T4/W3/Th4/F 5/Sat 20/Sun 3 (walk)
9/15 Week total : 51, Long run 20. 5/3+1/6.2/5/5/20/6.2
9/22 Week total: 52, Long run 20 5/5(w)/5/6/6.2/1.5/20 + 4
9/29 Week total 59.5, long run 27 5/6/6/5/5/5.5/27
10/6 Rest week, 27 miles 4/5/5/5/5/3/0
10/13 6/5/5/5/5/20
10/20 Off to China for business; start of a rest and 12 week Achilles rehab progress using eccentric exercises
Pete Sercel's ultrarunning training blog --my experience with running injury prevention and recovery, and training for the Angeles Crest 100.
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