I wanna be in Corey's butt

To post my goals, they're almost identical to Corey's. Having consistent QUALITY days 2-3 times a week with either ~10 mile uptempos, 6-8 mile tempos, bounding, intensive core and strength, and plyometrics. Along with a long run.
Here are some of my thoughts about building mileage (maybe 90-110? Mark has the second-to-last say) THROUGH the summer instead of hitting my peak in August like I did last year. Finish the build after Open NE's, maybe as late as NESCACs. I was thinking something like this in terms of % of highest mileage.

Rest of May - basically 0

June - start at 40% build up to 55%, down week into July 4th road race, going for the four-peat. start with nothing but easy jogs. Incorporate a 20-30% long run and 1 uptempo run at "best aerobic effort" (ex. 7 miles at 30-45 seconds slower than current 8k pace, maybe 20-30 slower than any of the in season tempo runs last year, so maybe 6:00?). Begin bounding and dynamic strength stuff. I'll post more about this in a few weeks I think. STRETCH.

July - 55% after the race, build to 70%, then another down week. Every 8-10 days, have 1 long run (~14-16 probably easy), 1 uptempo run (ex 8-9 miles at 6:15 down to 6:00 or whatever), and 1 somewhat short tempo run (4 miles at 5:35-5:45)

August - 70% after down week, build to 85%. Same set up as July, but adding a mile to the tempo every one or 2 weeks, but keeping these very relaxed so that I feel in control all the way to through the finish. I have to remember that summer is the time when we prepare for the work to be done in September and October, not the time when we prepare for the races in September and October. Those are the ones that don't count...

September - Treat September the way I wanted to treat August last year if I hadn't gotten sick going into River to Sea. Keep the tempos and uptempos, stay away from the track, continue to build mileage from 85% to 95%. Down week going into Opens.

October and November - Obviously all of this part is up to Mark and Ethan, but get 2 or 3 more weeks in at peak mileage going into NESCACs, run NESCACs on an up week, then taper a little bit for Regionals. I've been so worn down by NESCACs the last two years that I've had to take a huge taper going into regionals just to get through the warm up and to the line. I shouldn't need to taper all that much if I'm still running well off of aerobic workouts and a fuck-ton of miles in September and October.

"One Percenters"
I don't know where I heard that phrase, but I sort of like it although it sounds retarded. One percenters are the things you do every fucking day, every fucking day, every fucking day that each make you 1% faster. They are:

1) Flexibility/Range of Motion - my hips are so tight that it pulls my core way out of line and robs me of a lot of power and efficiency.

2) Core Strength - See above. Also good for injury prevention.

3) Barefoot running - No more mothertrucking soft tissue foot injuries.

4) Power Development through bounding - Longer strides with the same effort expenditure = much faster running.

5) Recovery (sleep, nutrition, hydration, cross training) - Why work out if you don't refuel and thus recover from and get stronger from the workout?


I gotta run, but I will come back to this post again. Post any questions or comments. Sorry for the inappropriate title.