Well this is the plan, its a modified Hal Higdon Comrades' Ultramarthon plan. I have shortened it by six weeks to avoid over-training, something that I flirted with earlier this year, and much of what I have read has advised that it is better to be undertrained than overtrained. I have also increased the cross training to focus on my ITB and avoid any repeat injury.
The shading is not only to make it look pretty it will allow me to periodize the training and compare period vs. period in terms of power output on both the weights and the bike, I have been looking at CrossFit as a means of cross training so where it reads weights this will not be a pure play on lifting but will build in other exercises as well.
Not mentioned but built in is the stretching routine that I have developed, this is done pre and post run and ideally one other occasion per day. The final thing is the nutrition and hydration plan; I am 90% through reading the Paleo Diet for Endurance Athletes and a lot of what I have read sits very comfortably with me so I will be following the guidelines of that diet and see where it takes me with a review of things after a month.
A race-pace of 9:30 will seem a bit slow compared to the road miles pace I usually run; around 8:30, but I hope to actually be training on terrain similar to that on my 'A' race (American River or Leona Divide, probably the latter due to geography; I can drive to the start line in a hour), that is hills, hills and more hills, and given that the pace at the Pt Mugu was north of 13:00 per mile I am actually looking for a considerable increase in speed!
At least that's the plan...