50k training plan/outline

Race: 
Superior Spring 50K
Location: 
Superior Trail starting in Lutsen, MN
Date: 
May 18th, 2013
Training time: 
13 weeks out (12 weeks of training, 1 week of taper)

Endurance:
I am going to go about this a little differently than in the past. I will have 3 planned runs that will be mandatory each week. If I run more, they will be short active recovery sessions or fast walk.

1 x interval session per week (this will be done at a high intensity and quality)
1 x 50-60 min LSD run per week (focus here is to get in hill repeats and uphill work)
1 x 2+ hour long run (LSD, long and slow. Focus will be on nutrition and hydration patterns)

Strength:
I will be using exclusively kettlebells and body-weight exercises to train for strength following an easy strength approach. Here are the movements that I am really going to focus on:

Push: 1 arm kb military press, double military press, pushups.
Squat: Goblet squat or double kb front squat, maybe hindu squats to help strengthen quads.
Pull: Pullups and chinups done very strict.
Hinge: Swings and snatches.
Core: Windmills and turkish get-ups.

The equipment that I have available are 2 x 45# kb and 1 x 30# kb. I am going to try to take a very minimalistic approach to this training cycle and try to focus on listening to my body vs. following a regimented weight and rep scheme. If I feel fresh for a day I will up volume and use double kettlebells, if I am feeling tired or worn down I will go low volume and low weights and treat the workout like a durability or recovery session. They key will be to hit the movements at least 5 times per week. I want to use these strength sessions to help with my running but to keep me fresh as well so my focus can be on getting in quality long runs.

Durability/Correctives:
I have been doing quite a bit of joint mobility as of late and also have been focusing on stretching at night before bed. I will continue to do this and really hit my hips hard. My hip flexors have been a problem area since college basketball so I will use this opportunity to work on them as a weakness. Walking and active recovery will count as durability work and not endurance work.

Nutrition:
I am not really going on a regimented diet but over the next 13 weeks but rather try to eat a healthy and balanced diet. The biggest issue will be finding out what works for me during the long runs. I have a pretty good idea from my last 50 mile race but I would like to make a conscious effort to continue to get to know how my body reacts under long endurance efforts.

Quiet time:
This will include a quiet time every day where I will do my devotional, prepare for teaching my BSF lesson every week, write in my journal and spend time in prayer. If this part of my training suffers or takes a backseat everything else typically will as well. This daily practice sets the tone for the discipline I need to train effectively. I have found a correlation in my own life between having a set quiet time and my physical training. I need discipline in my life in all facets  I cannot have discipline in one area and not in another. There is always a trickle down effect so if I can really continue to be disciplined about getting my quiet time in, my training will follow suit and I will be very prepared come May 18th.

Devotional: Streams in the Desert
Prayer: 10-15 minutes in complete silence, on my knees (helps me focus and clear my mind of distractions)
Journal: 10-15 minutes

Any comments or suggestions are welcome.