MORNING! Let’s all get it out of our system– "BOOO MONDAY!" 🙂 I have a sneaking suspicion this week is going to be hellish for me, as I’ve got to get not ONE but TWO major documents to print under a very, very tight budget.
Whenever I know a rough week is coming up, I always have a nice, leisurely Monday morning breakfast. Today I made DOUBLE Upside-Down Pineapple Cake Oatmeal, one of my favorite variations of oatmeal, EVER!
I treated myself to not ONE but TWO pineapple rings. It’s double the tropical goodness. 🙂
From above, with coffee (Half and Half + Vanilla Stevia):
REVISED 10K Training Plan
Two weeks ago, I posted my Advanced 10K Training Program with a goal to race my scheduled November 10K in 56 minutes or better (pacing approximately 9-minute miles). In light of my recent diagnosis of Chondromalacia and information I gathered about the condition, I am going to modify the original 10K Training Program to include more cross training and water running.
Summary of modifications:
- Instead of running 5 days a week + 1 day of cross training, I’m going to run 2 days a week and cross-train 4 days a week. I never run on back to back days.
- I’ve added water running. My first session will be tonight!
- I’ve eliminated tempo runs and will do regular easy fun runs on Sunday instead. Tempo runs seem to irritate my knee more.
- I will continue to do speed work because (1) the distance is short and (2) it will help increase my speed!
NOTE: The continuation of this plan, as well as the scheduled November and December 10K’s, is dependant on receiving a clean bone scan. If I have a stress fracture, my whole workout plan will need to be redesigned, if working out is even possible.
Revised 10K Training Plan (Weeks 3 – 5)
|3||Water Run, 45 min.||45 min. c/s||10 x 400 mile pace/s||Yoga||Water Run or c||45 min. c/s||4 m|
|4||Water Run, 45 min.||45 min. c/s||11 x 400 mile pace/s||Yoga||Water Run or c||45 min. c/s||5 m|
|5||Water Run, 45 min.||45 min. c/s||4 m||Yoga||Water Run or c||Rest||10k RACE|
Knee exercises will be preformed everyday.
water run = run in the pool with a buoyancy belt
c = cardio cross-training (i.e. elliptical)
m = miles (i.e. 4 m = 4 miles)
s = strength training
Speed work (Wednesdays) = 8 x 400 mile/pace indicates 8 sessions of 400 meter sprints (0.25 mile) at 8-minute mile pace). I’ll jog or walk in between.
Yoga = Power yoga class.
Have a WONDERFUL DAY! See you for lunch…. and later tonight, my first WATER RUN!