patipan

no running until monday.   went to a doctor...   got a sprain on medial ligament on my right knees...if monday i couldn' get a full range of motion....that means 10-14 days more....any suggestion for xtraining?

Tempo Run

8 miles, 1:27:--could have been 1:15 if my right knee didn't give in at mile 7.3

avg. pace 10:57--the best i've done so far....i'm a slow runner but this week training convinced me that i could do better...

hope my knee will recover by sunday!

warm up 20 mins @ 5.5mph

Interval 4 x 400 meter at 7.5 with 400 rest @ 5.5mph

Hill 2 x 400 meter at 5.5 / 8 incline with 400 rest @ 5.5mph

cool down 10 mins @ 5.5

8 Miles Treadmill 

 1:25:23    -4mins from last week

Speed 5.2 for about 50 minutes

Speed 5.5 for about 10 minutes

Then 6, 6.5, 7, 7.5, 8, 8.5 last 100 meters

Bikram Yoga 90 minutes