Cross Training

I just watched some clips from the Big Mazungo, a video about Craig Mottram, and does a wide variety of cross training. From what I understand he also runs about 85-120 miles per week year round. As a side note I also understand Lornah Kiplagat rides the bike a couple times a week to augment her running. I'm going to add some of this to my training - I have done it in the past and it seems smart.

2 x per week lifting as advocated.
1 x per week core in addition

Weeks 1-8 starting dec. 10
1. 1 x 30' Bike @ 130 HR, 1 x 45' Bike @ 135, 1 x 40' Bike @ 140

2. 1 x 45' Bike @ 140, 1 x 60' Bike @ 135, 1 x 40' Bike @ 140

3. 1 x 60' Bike @ 140, 1 x 75' Bike @ 135, 1 x 30' Bike @ 135

4. 1x 70' Bike @ 140, 1x90' Bike @ 135, 1 x30' Bike @ 140

5. 1x60' Bike @ 143, 1x 90' Bike @ 138, 1 x 30' Bike @ 140

From here until the end of indoors:

Race week:
1x 60' @ 140, 1x 30' @ 130

Non-Race week,
2x 60' @ 140

No Race for 3 + weeks
1x80 @ 140, 1x60 @ 140, 1x35 @ 135


And of course we will try to average 70 miles per week running from today until June. Lets see how it goes.