Okay. You have 10 weeks to train for the Double Dipsea race. This is a 14-mile trail run with 4500 feet of cumulative elevation gain (and the same amount of elevation loss).
First question. Do you “only” run hills? Or will flat runs still do you good? My running group has 2 flat runs per week (one a medium-distance tempo run; the other, a track workout) that I could join - or not.
Some parameters.
You only have the time/patience to do 4 runs per week. One can be the long run. A second is a short, flat run off the bike. The other two are flexible. You can run the “flats” with your running group or you can head for the hills.
You are tri training at the same time. Thus the 4-run-per-week limit.
You currently can do a 14-15 mile FLAT long run without hurting. But you notice that you are a bit out of shape running UPHILL. The calves get stiff quickly.
You love trail running. If someone told you to just do 3 trail runs a week it wouldn’t take much to twist your arm. You have weekday access to plenty of trails, including some really nasty steep ones. You also have access to the race course itself.
You also love hiking. A couple of long, steep hikes wouldn’t be so bad.
You are not trying to PR the race. Your first priority is to stay uninjured, so as to do a half ironman a few weeks later. That means taking it easy on the downhills (to avoid IT band syndrome).
How would you structure your week?