.

WeekDatePurposeWorkoutOtherNotes

.

11/20/2014Recovery1 hour easyMYRTL

.

1/21/2014Hills1 1/4 hour with hillsMYRTL

.

1/22/2014Strength1 X Fraioli circuitStrength CircuitRest day

.

1/23/2014Endurance1 hourMYRTL

.

1/24/2014Endurance1 hour easy paceMYRTL

.

1/25/2014Cross train1 hour bike trainer workout

.

1/26/2014Endurance1 1/2 hour long run

.

21/27/2014Day OffRest day

.

1/28/2014Cross train1 hour trainer workout plus 1 X Fraioli circuit.Strength Circuit

.

1/29/2014Endurance1 hourMYRTL

.

1/30/2014Endurance1 hour plus 5 X 20 second stridersMYRTL

.

1/31/2014Strength1 X Fraioli circuitStrength CircuitRest day

.

2/1/2014Recovery30 minute easy paceMYRTL

.

2/2/2014Endurance2 hour long runMYRTL

.

32/3/2014Day OffRest day

.

2/4/2014Cross train1 hour trainer workout plus 2 X Fraioli circuitStrength Circuit

.

2/5/2014Endurance1 hourMYRTL

.

2/6/2014Endurance1 hour easy pace plus 5 X 20 second stridersMYRTL

.

2/7/2014Hills15 minute warm-up then 5 X 1 minute hill sprints. 15 minute cool-down.

.

2/8/2014Day OffRest day

.

2/9/2014Endurance2 1/2 hour finish fast long runMYRTLPush for last 30 mins of run

.

42/10/2014Day OffRest day

.

2/11/2014Cross train1 hour trainer workout plus 2 X Fraioli circuitStrength Circuit

.

2/12/2014Endurance1 hourMYRTL

.

2/13/2014Endurance1 hour plus 5 X 20 second stridersMYRTL

.

2/14/2014Hills15 minute warm-up then 5 X 1 minute hill sprints. 15 minute cool-down.MYRTL

.

2/15/2014Day OffRest day

.

2/16/2014Endurance1 1/2 hour long runMYRTL

.

52/17/2014Day OffRest day

.

2/18/2014Cross train1 hour trainer workout plus 2 X Fraioli circuit and single leg jumpropingStrength Circuit

.

2/19/2014Endurance1 hour easy paceMYRTL

.

2/20/2014Endurance1 hour easy pace plus 5 X 20 second stridersMYRTL

.

2/21/2014Hills15 minute warm-up then 2 X 5 minute hill repeats. Steady pace. 15 minute cool-down. 6 miles total.MYRTL

.

2/22/2014Day OffRest day

.

2/23/2014Endurance2 1/2 hour finish fast long runMYRTLPush for last 30 mins of run

.

62/24/2014Day OffRest day

.

2/25/2014Cross train1 hour trainer workout plus 3 X Fraioli circuit and single leg jumproping.Strength Circuit

.

2/26/2014Endurance1 hour easy pace.MYRTL

.

2/27/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

2/28/2014Hills15 minute warm-up then 3 X 5 minute hill repeats. Steady pace. 15 minute cool-down. 6 1/2 miles total.MYRTL

.

3/1/2014Day OffRest day

.

3/2/2014Endurance3 hour long runMYRTL

.

73/3/2014Day OffRest day

.

3/4/2014Cross train1 hour trainer workout plus 3 X Fraioli circuit and single leg jumproping.Strength Circuit

.

3/5/2014Endurance1 hour easy pace.MYRTL

.

3/6/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

3/7/2014Hills15 minute warm-up then 3 X 5 minute hill repeats. Steady pace. 15 minute cool-down. 6 1/2 miles total.MYRTL

.

3/8/2014Recovery30 minute easy pace or 45 minute easy spin if joints are hurting.

.

3/9/2014Endurance3 1/2 hour finish fast long runMYRTLPush for last 30-45 mins of run

.

83/10/2014Day OffRest day

.

3/11/2014Cross train1 hour trainer workout plus 2 X Fraioli circuitStrength Circuit

.

3/12/2014Endurance1 hourMYRTL

.

3/13/2014Endurance1 hour plus 5 X 20 second stridersMYRTL

.

3/14/2014Hills15 minute warm-up then 2 X 5 minute hill repeats. Steady pace. 15 minute cool-down. 6 1/2 miles total.

.

3/15/2014Day OffRest day

.

3/16/2014Endurance2 hour long runMYRTL

.

93/17/2014Day OffRest day

.

3/18/2014Cross train1 hour trainer workout plus 3 X Fraioli circuit and single leg jumproping.Strength Circuit

.

3/19/2014Endurance1 hour easy pace.MYRTL

.

3/20/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

3/21/2014Hills15 minute warm-up then 2 X 12 minute hill repeats. Steady pace. 15 minute cool-down. 7 miles total.MYRTL

.

3/22/2014Recovery30 minute easy pace or 45 minute easy spin if joints are hurting.

.

3/23/2014Endurance3 1/2 hour finish fast long runMYRTLPush for last 30-45 mins of run

.

103/24/2014Day OffRest day

.

3/25/2014Cross train1 hour trainer workout plus 3 X Fraioli circuit and single leg jumproping.Strength Circuit

.

3/26/2014Endurance1 hour easy pace.MYRTL

.

3/27/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

3/28/2014Hills1 hour hill fartlek.MYRTL

.

3/29/2014Recovery30 minute easy pace or 45 minute easy spin if joints are hurting.

.

3/30/2014Endurance4 hour long runMYRTLGet to the mountains

.

113/31/2014Day OffRest day

.

4/1/2014Cross train1 hour trainer workout plus 3 X Fraioli circuit and single leg jumproping.Strength Circuit

.

4/2/2014Endurance1 hour easy pace.MYRTL

.

4/3/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

4/4/2014Hills15 minute warm-up then 3 X 12 minute hill repeats. Steady pace. 15 minute cool-down. 7 miles total.MYRTL

.

4/5/2014Day OffRest Day

.

4/6/2014Endurance5 hour long runMYRTLPossible 9 Peaks Traverse or other mountain run

.

124/7/2014Day OffRest day

.

4/8/2014Cross train1 hour trainer workout plus 1 X Fraioli circuit and single leg jumproping.Strength Circuit

.

4/9/2014Endurance1 hour easy pace.MYRTL

.

4/10/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

4/11/2014Hills1 hour hill fartlek.MYRTL

.

4/12/2014Day OffRest Day

.

4/13/2014Endurance3 hour finish fast long runMYRTLPush for last 30-45 mins of run

.

134/14/2014Day OffRest day

.

4/15/2014Cross train1 hour trainer workout.

.

4/16/2014Endurance1 hour easy pace.MYRTL

.

4/17/2014Endurance1 hour plus 7 X 20 second stridersMYRTL

.

4/18/2014Hills45 min hill fartlek.

.

4/19/2014Day OffRest Day

.

4/20/2014Endurance1 hour long run

.

144/21/2014Day OffRest day

.

4/22/2014Cross train1 hour trainer workout.MYRTL

.

4/23/2014Endurance1 hour easy pace.MYRTL

.

4/24/2014Day OffRest Day

.

4/25/2014Endurance30 minute easy pace.MYRTL

.

4/26/2014Race50K

.

4/27/2014