2018 Loony Challenge - The Plan

Year 4 of running the TC Loony Challenge.  Here's year 1 in 2014, year 2 in 2015, and year 3 in 2017.

Things that have worked well in the past are back to back long run days, weight lifting for strength, and proper nutrition.  New this year will be adding plyos 2/week and more targeted ab workout.

Running:
Build 3 Weeks; then 1 step back week.
Building Weeks:
Sunday: 6-10 Miles at MAF, Sunday Kettlebell Workout, Sunday Abs
Monday: 6-10 Miles at MAF, Plyos
Tuesday: 4-6 Miles at MAF, Lift Weights
Wednesday: 1 Mile Run,
Thursday: 4-6 Miles at MAF, Lift Weights
Friday: 1 Mile Run
Saturday: 4-6 Miles at MAF, Plyos.  Maybe walk with Dungeon Master?
Step Back Week reduces mileage but keeps the cross training.

Nutrition: Mostly Whole30, which I've done a few times.  This year, I'm not writing up a report of what I wrote every day.  That got to be too much.  The longest I've kept up the nutrition in the past was for about 40 days. This time, I’m trying for a Whole100 or so, to see what life can be like with proper nutrition.

Cross Training:
Sunday Kettlebell Workout, all 5 sets of 5 reps
Single bell shoulder press (stand on one leg)
Squats, two bells in rack position
High pulls

Sunday Abs: 35 second of work, 25 second of rest (increase to 40/20 or 50/10 at some point?)
Superman
Bird dog (left leg out)
Superman
Bird dog (right leg out)
Toe taps in imprint
R side, side laying leg lifts
L side, side laying leg lifts
Toe taps in imprint
R side single leg raise
L side single leg raise

Tuesday Weights
All: 2 sets warm up weight, 3 sets working weight.  5 reps each.
Heavy Squats
Barbell Rows
Dumbbell Bench Press

Thursday Weights
2 sets warm up weight, 3 sets working weight.  5 reps of:
Assisted Pull Ups (I can’t wait until I can do a real one) 
Dynamic Squats
Overhead Press
Dead Lift 1 set warm up weight, 1 set working weight, 5 reps each

Plyos: Build to 3 sets of 15 each
Side to side hops
Front to back hops
2 leg hops (up onto curb/step)
Toe taps