M/23    5                             
PM 5mi 52:51 (10:34) shakeout on riverpath.

T/24    11 total   
AM 3mi 30:59 (10:20) shakeout on riverpath.       
PM 3xMi{Mi rest} medium Tempo intervals [1mi warmup, 1mi cooldown]. On the riverpath. Last one was a far better effort than the first two but I went in the opposite direction and had a strong headwind.
       [8:54 1mi warmup]. {10:28} 6:17, {10:30} 6:13, {9:58} 6:22. [9:40 cooldown]

W/25    10 total
AM 3mi 23:34 (7:51) aeroobic run on riverpath. [0.5/0.5 warmup and cooldown]   
PM 5mi 37:50 (7:34) aerobic run on Emery. [0.5/0.5 warmup and cooldown]   
XT 90mins street hockey after dinner

T/26    11 total
AM 3mi 34:09 (11:03) shakeout on riverpath. legs really sore from the two runs + hockey   
PM 8total 12x400{400} [1 mile warmup, half mile cooldown, half mile jog to the bathroom and back in the middle of the workout]
  1:26 {2:38}, 1:34 {2:43}, 1:33 {2:44}, 1:27 {2:37}, 1:29 {2:43}, 1:37 {2:28}. pee. avgeraged 1:31
  1:34 {2:25}, 1:28 {2:37}, 1:25 {2:24}, 1:22 {2:08}, 1:17 {2:08}, 1:21 {2:27}. averaged 1:24
This was an easy workout. I was hurting from the hockey game. I was hurting a ton after this though.

F/27    10 total   
AM 4mi 39:33 (9:53) run on riverpath [0.5/0.5 warmup and cooldown]. was supposed to be aerobic but legs were dead.
PM 4mi 30:19 (7:35) aerobic run on Emery. [0.5/0.5 warmup and cooldown]. legs recovered a lot since the morning.

S/28    11 total
AM 4mi 41:34 (10:23) shakeout on riverpath       
PM 5mi 38:47 (7:30) slow tempo run on Rourke Loop [1/1 warmup and cooldown] Was supposed to be a tempo run but I didn't have much for it. Knee started hurting towards the end. Really hurt once I got up after sitting down at dinner. Hurt to take a long walking stride or a short jogging stride, running wasn't possible.

S/29    0    I hoped the knee would heal and allow me to finish off the week, which was scheduled to end with an 11 mile run, but the knee wasn't good enough.

Week Total= 58 miles

The week went exactly according to schedule (plus a long hockey game added into it), until Saturday evening when I felt the knee pain. I'm still happy with the week, I was able to go from running a 60mi week that was basically just mileage runs and whatnot without specific paces outlined, to this schedule, that has various components to it; long intervals, short intervals, aerobic runs, shakeouts, tempo runs, long runs. In addition, once my body gets used to this type of training and I can do it week after week, I will be changing the lengths of the intervals, adding in hills, doing progressions and kenyans alternating with the tempo, all of which will help attack every aspect of my fitness as a runner.