Couch to 50K Plan

When I  moved west I was very excited about the trail running/ultra community that is present in Olympia.  There are a ton of great trails minuets from our house, for both running and mtn. biking.  We also have an abundance of options if you want to run an ultra.   I have yet run one, however, I have it in my head that I REALLY want to do one.

That being said I (Mel) have signed-up for the Cle Elum Ridge Run 50K on September 18th.  The course should prove to be challenging, there is 6000' of elevation gain.  My current running status can be summed up in two words - couch potato.  Meaning I have 3.5 months to go from 0-50k.   For anyone interested this is my training plan:

50K Training Schedule
Week Of	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
21-Jun	1 CD	0	2	2	2	0	8	6	20
28-Jun	2 CD	0	2	2	4	0	10	6	24
5-Jul	3 CD	0	2	2	4	0	12	8	28
12-Jul	4	0	2	4	6	0	14	8	34
19-Jul	5	0	4	4	6	0	16	10	40
26-Jul	6	0	4	6	6	0	18	10	44
2-Aug	7	0	4	6	8	0	20	10	48
9-Aug	8 CD	0	4	8	6	0	10	8	36
16-Aug	9	0	4	8	8	0	22	10	52
23-Aug	10	0	4	10	8	0	22	10	54
30-Aug	11	0	4	10	8	0	24	10	56
6-Sep	12 CD	0	4	10	6	0	10	8	38
13-Sep	13	4	3	2	0	0	50K ultra	0	55

As you can see I will be taking Monday and Friday's off while doing longer back-to-back runs over the weekend.   I have a history of getting stress fractures when increasing my mileage during road runs,  my hope is that doing all the long runs on trails will allow me to train injury free for this event.

Goal: To train for and finish the race injury free