| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| 27 | 28 | 29 | 30 | 31 | 1 | 2 | |
| 18 miles @7:49 average | 10 miles @6:19 average + Core | WU + 4 miles threshold (19:48 through 4 miles then called it) | Off | 70 minutes @7:18 average + Core | 10 miles @6:47 + 6x30 second hill sprints + Core | 12 miles @6:16 pace | 67 |
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |
| 15 miles @6:45 on LA River Bike Path | 10 miles @6:42 + 4 strides + Core | 6 mile threshold (29:54) + 400(57), 300(43) - 12 miles total + Core | Medium Long (90 minutes @6:30 pace) + Core | AM: 70 minutes | Hard run up Brown Mountain (12 miles) | 10 miles @7:00 pace + 4 strides | 90 |
| | | | | PM: 5 double + Core | | | |
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |
| 18 miles @6:14 pace + Core | 10 miles @6:51 + 4 strides + Core | WU + (Track) 8x600m w/ 200m jog recovery (1:40.8 average) + 4x400m @ mile pace w/ 90" recovery (60,60,60,61) + CD --> 10.54 miles total | Medium Long Run (85-90 minutes) Actual: 14.38 miles @6:15 pace + Core | AM: 70 minutes (9.4 miles) + 4 strides | 70 minutes (10 miles) + 8x30 second hill sprints --> 12 miles total + Core | 70 minutes Actual: 10.13 miles @7:36 average --> 1:17:04 | 90 |
| | | | | PM: 5.22 double --> 14.62 miles total + Core | | | |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |
| Long Run (2 hours or 18 miles, whichever comes first) Actual: 18 miles in 2:09:04 (7:10 average --> Brown Mountain) | Day Off + Core | WU + 6 mile threshold (29:43) + 4x150m (20,20,20,19) + CD Total = 12.35 miles + Core | Medium Long Run (85-90 minutes) + Core | AM: 70 minutes + 4 strides | Hard run up Brown Mountain- cut short, legs very tired- 8 miles | Easy 4 miles- knee very tight | 68 |
| | | | | PM: 5 double + Core | | | |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 | |
| Modified Long Run (15 miles) @ 6:52 pace w/ Vahagn. Limping afterwards | Rest Day. Difficulty getting out of bed and walking. | 7 mile bike ride from the house. Knee almost healed up, cupping and compression helped a lot + Core | 8 miles easy - 6:50's + Core | AM: 3 miles from the house | AM: 10 miles @6:22 average PM: 3 miles @5:58 average | 15 miles @5:25 average. Really good day. Something just clicked. Body also probably appreciated a little downtime. | 63 |
| | | | | PM: 7 miles @5:38 average from the house. | | | |
| 31 | 1 | 2 | 3 | 4 | 5 | 6 | |
| AM: 10 miles @6:48 average | AM: 3 miles @6:07 average | AM: 2.5 WU, 2x mile reps (4:36, 4:34, 1400m of the next rep @4:32 pace, then called it. Wimped out. Helped pace Mom for the rest of her workout. 10 miles for the day | Off | 9 miles @6:49 average | AM: 3.76 mile shakeout run | AM: 8 miles @6:50 average | 70 |
| | PM: 8 miles @6:46 average | | | | PM: 2.5 WU, 4x mile: 4:36, 4:35, 4:35, 4:27, 2.5 CD. Good workout. Modified Tuesday's session and gave it another go. Training is difficult but you have to keep your head on straight through the downs, give your body the rest it needs, and keep showing up. | | |
| Monthly Total: | 369 miles | <-- I'm not too sure how many of those were running, it's more of an all-purpose mileage number. | | | | | |
| Average Miles Run per Week | 85, or something like that | | | | | | |
| | | | | | | | |