MORNING! Let’s all get it out of our system– "BOOO MONDAY!" šŸ™‚ 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!

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I treated myself to not ONE but TWO pineapple rings.  It’s double the tropical goodness. šŸ™‚

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From above, with coffee (Half and Half + Vanilla Stevia):

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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 weekI 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)

 

Week M T W TH F S S
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

Notes: 

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!

{ 27 comments }

 

  • Balance, Joy and Delicias! October 20, 2008, 4:26 am

    oh~~~ that looks amazing!!! I just bought frozen pineapple to try to tropical oatmeal too!!!!

  • *Andrea* October 20, 2008, 4:31 am

    mmmmm love the tropical bfast! makes me feel ike i’m on an island vacation šŸ™‚ good luck with your 10k training – the modified version sounds perfect for you!! i just ran the tufts 10k (without hardcore training which was so stupid lol) but i did it in under 1hour and was so happy!

  • Caitlin (see bride run) October 20, 2008, 4:34 am

    andrea – thats AWESOME!! good job!

  • VeggieGirl October 20, 2008, 4:47 am

    Oh yes, this week is going kill me as well – we need to stick together, hang in there, and get through it!! Are you with me?!?!?!?! ;0)

    That oatmeal is perfection. Period.

    Love the new training plan!! Best of luck, Caitlin!!!

  • Holly October 20, 2008, 5:04 am

    I am a little late chiming in on the injury, but hang in there! Grrr…doctors who immediately say “Don’t run” irritate the crap out of me. šŸ™‚ Sounds like you are not only being very proactive, but cautious as well. I think people (myself included) get into trouble when they let things go for too long…

    An ortho doctor once told me, “It’s okay to run if you don’t have pain.” Sounds obvious, but I’ve always kept that in mind. And since you said you’ve run with no pain at times, I think you are good. I will cross my fingers that this silly thing will go away!

  • MizFit October 20, 2008, 5:34 am

    Im with you on the BOOOO MONDAY (ooh and it’s almost a shoutout to halloween! :))

    that which does not kill us…makes us (me?) whine on our blogs šŸ˜‰

  • whatiateyesterday October 20, 2008, 5:58 am

    The oats look great!

    Good luck with your new training plan!

  • Gina October 20, 2008, 5:58 am

    sounds like a great plan and i can’t wait to hear about the water run!
    have a wonderful day!

  • just me October 20, 2008, 6:16 am

    new plan looks good hun!

    and i still say booo monday because my boss is out of the office all week which means everyone will be farting around doing nothing. geez.

  • lauren October 20, 2008, 6:32 am

    Your new plan looks great – you are so organized!

  • Meg October 20, 2008, 6:42 am

    You have totally been the queen of oatmeal lately! So many lovely flavors and combinations!

  • Erin of Care to Eat October 20, 2008, 6:45 am

    Nice plan Caitlin!

  • Lacey Nicole October 20, 2008, 6:46 am

    Hi Caitlin!

    A few things–
    1. thanks so much for the knee exercises, I am always looking for help / ideas for this, b/c I need to be more consistent strenthening my knees (had acl surgery in college and have had pain for a few stretches since running)

    2. soooo looking forward to the webiste you and the future husband are launching!! i am a HUGE fan of alternative medicine and want to investigate supplements, natural healing, etc.

    3. i really want to try acupuncture. but do you need to have a specific presenting problem, like pain? or does it benefit you if you just want an overall session for wellness…

    4. can i add you to my blog list?

    šŸ™‚

    thanks!!! i really love your blog, you’re so positive, upbeat, and energetic, and you give me some great food ideas. also. your chin-table pic was hilarious and so cute:) sorry for the long comment!!!

  • Rose October 20, 2008, 6:46 am

    You just reminded me that I MUST use pineapple in oatmeal soon – this looks so delicious!

  • Caitlin (see bride run) October 20, 2008, 6:51 am

    lacey – of course you can add me to your blog roll. thanks for reading MY blog! šŸ™‚

    knee exercises are no fun, but they must be done sometimes, huh!? it’s good in the long run, i suppose!

    and no, you dont need to have a compliant to visit an acunpuncturist. they can definitely treat you for general harmony of the body! it’s GREAT, and i highly recommend it!

    the website will be launching VERY VERY soon hopefully! thanks for your interest!

  • Tina October 20, 2008, 7:27 am

    Haha! Your comment just now on my blog cracked me up! I hear ya, sista! šŸ™‚

    Your pineapple breakfast looks yummy! šŸ™‚

  • bitesoflife October 20, 2008, 7:32 am

    Pineapple and oats, never would have thought to put the two together. Looks yummy! And good luck with your new training plan, I hope it all works out for you!

  • BOBBI McCORMICK October 20, 2008, 7:40 am

    good job on revamping your plan, you need to do what’s best for your body. I love those Oats, what a great idea! Have a HAPPY MONDAY!

  • Justine October 20, 2008, 7:46 am

    I like the new/revised 10k plan…hopefully it’ll get you where you want to be without the pain! Since my hip and shin have been bothering me for a while now, I’ve decided to take the week off from running and hope that next week I’ll be back to normal! Cross-training only this week for me! Guess we just have to listen to our bodies so we don’t break them down!

  • Girl on Top October 20, 2008, 7:55 am

    Sorry to hear about the diagnosis. Hope it goes well.

  • magpie October 20, 2008, 7:59 am

    Yes BOO Monday!

    But awesome oatmeal šŸ™‚

  • tfh October 20, 2008, 8:49 am

    Looks like a smart plan. I hope to see you continue to be upbeat about cross-training, selfishly, because it helps ME be upbeat about it. We did deep water running once a week during high school cross country without any flotation belts– made it very tough, esp. since we runners don’t have a lot of body fat to keep ourselves up. Where will you do your deep water running? Let us know how it goes!

  • lighterportions October 20, 2008, 9:04 am

    Oh my gosh that oatmeal looks so good. SO good. I really need to try mine with pineapple.

    Good luck with the new training plan! It sounds like it’ll be a good one. Especially with the water running, that sounds exciting haha

  • jenngirl October 20, 2008, 9:25 am

    Great job, you wasted no time in rearranging your training schedule to something that is going to work for you, and keep you at your healthiest! That’s what it’s all about.

    Good luck at water running tonight, I can’t wait to read all about it!

    Have a great day! šŸ˜‰

  • fodie818 October 20, 2008, 9:48 am

    hey caitlin!
    just wondering… is there a reason you don’t take any rest days in week 3 or 4? isn’t at least one rest day a week supposed to be beneficial?

  • Caitlin (see bride run) October 20, 2008, 10:28 am

    tfh – eck! no belt! that would be hard!

    fodie – i consider yoga a rest day. its good to mix up the type of exercises you do so you dont get overuse injuries (like me right now with my knee), but it’s not really necessary to take legitimate rest-rest days if you’re physically fit. i get antsy if i dont move a little everyday!

  • runningwithfood.com October 20, 2008, 11:55 am

    Your revised plan sounds great! I love Tropical Oats … can you hear me “oohing and aahing” from there??

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