My workouts for last week are pretty paltry.
Monday - Stretching & foam rolling. 45 minutes.
My coach laid out a lovely recovery week program for me in spite of the fact that my 16 weeks were completed last week. Unfortunately I didn't do any of the recovery week work with the exception of the day of stretching and foam rolling. I woke up Monday with pain in my right knee. I'm pretty bummed about it because I've never had any significant injury or pain from running nor in my knee. When I was 11 or 12 I got my knee kicked out of place playing softball but that was a traumatic injury and I used crutches, did PT, and strengthened it. So this feels very out of the blue. My knee feels better than it did a few days ago but not as good as I'd like. I need to continue taking a few more days of NSAIDs and hopefully by the weekend I will be ready for some light activity.
I've been thinking about my HM training program and will probably be posting my plan this week sometime. I'm thinking of using a combination of the Runner's World Smart Coach plan, adding some core work, and doing the workouts with run/walk.