Training Plan 2012

I have developed my training plan for next year.  It may change a little, but I really want to focus on frequency.  From everything I have been reading the past few years, frequency is the key.  It stimulates more growth hormone/factors, promotes durability and strength, and helps with recovery.  The more my body gets used to cycling and running, the faster I will become.  Long workouts are great for endurance, but endurance is relatively easy to build up.  Speed, strength, and durability take longer.  Long sessions also require much more recovery time.  As a working athlete, I have additional stressors and less time to recover.  Therefore I am going short and freq until 3 months out from my A race then adding long rides (5hr) and runs (2hr).  During my base phase I will be doing 1hr rides with a 2-3 mile run Mon-Fri and twice a day on Tues, Wed, & Thur.  I will swim and lift legs twice a week.  On Sat, I will do a 3hr ride and 6 mile run.  When I start doing long runs, I use the run/walk strategy to speed recovery.  So far I have been doing 8min run/30sec walk.  Bobby McGee recommends 10min run/1min walk, but I want my walk to line up a little better with my gel consumption.