This morning I did a one hour easy/long run on the ditch bank. It was lovely. The plan was 5 x 10:2 min walk:jog. I ended up going 5.04 miles for an overall avg of almost exactly 12 min/mi (11:55 to be exact). That's within McMillan's calcualtions for my target easy/long pace, but I think the actual running pace was about 11:15 min/mi when I wasn't walking. Not sure if that's too fast or not. In any event, I think a run/walk is a good strategy as I try to ramp up distance toward a half-marathon while protecting the knee. Yes, I realize 5 miles isn't all that far, but I've missed enough long runs that I'm starting over. No worries though, I have plenty of time.
Tomorrow's schedule calls for w/up, 2x10mins steady with 4min recovery between, then c/d. McMillan says my steady pace should be 10:38-10:52, so I'll target 10:45 and hope for the best! Normally, I would meet Tuesday evening with the group for this run, but I think it's best if I go solo and run in the morning. So that's what I intend to do.
I think Thursday is a tempo run. My tempo pace is currently somewhere around 10min/mi, and Coach wants me to start running this progressively faster week on week as the month progresses. Eek!