I ditched the training I was working on and come up with my own plan for the 10K because it is up a bridge with a grade of 5%. With my knee issues I have decided to work more on distance (including walking) and also do some cross training.
Sunday 9/2 - 32 minutes - 2 miles over the Kemah bridge (16:04 pace). Tried out a little downhill running but mostly walked.
Monday 9/3 - 34 minutes - walked 2 miles over the Kemah bridge (17:05 pace).
Tuesday 9/4 - 45 minutes - 3.06 miles on the treadmill (15:01 pace). Worked on uphill walking (#5 incline) and then downhill running. Also did 15 minutes on the elliptical (1.15 miles).
Wednesday 9/5 - OFF
Thursday 9/6 - 30 minutes - 2.03 miles on treadmill (14:46 pace). Incline walking and then running intervals - ran 1/2 mile straight for the first time in a really long time today!!! Also did 30 minutes on the elliptical (2.5 miles).
Friday 9/3 - 30 minutes - 2.03 miles on treadmill (14:46 pace).
Saturday 9/4 - 30 minutes - 2 miles over the Kemah bridge (16:04 pace). Ran both sides downhill,
I'm pretty proud of my progress this week! I think I did around 17 miles this week between running, walking, and the elliptical.
Until later, happy running!
Jamie
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