Monday: Rest day – This wasn’t planned but I needed a day to just relax with my husband and kids so that’s what I did.
Tuesday:
30 minute run – 3 minutes running/2 minutes walking
I’ve been consistently running for 4 weeks now and my pace has increased by about a minute per mile. It’s pretty awesome to see at the end of my run how fast my pace was. I can certainly feel I’m going faster but I’m not focused on the pace for this race, just on finishing with minimal pain.
Wednesday:
Complete the following for time: 11:33
50 cal Row
50 DB Snatch 15lb
50 Alternating DB Thrusters 15lb
Thursday:
In 4 minutes, complete the following movements:
50 Double Unders
15 Kettlebell Swings 53
15 Ball Slams 30
1 Rope Climb
Max cal Bike/Row
Rest 2 minutes, then repeat for a total of 4 Rounds. Totals: 89, 90, 84, 84
Friday: 18.1 scaled
In 20 minutes complete as may rounds as possible:
8 Knee raises
10 Dumbbell Hang Clean & Jerks 20#
12 Calories Rowed
I completed 8+1 and was barely sweating. I didn’t push myself nearly hard enough. It wasn’t on purpose. I really thought that by the end, at the pace I was going, I would be tired. But I wasn’t. I think I will redo it on Monday with my coach who felt the same way.
Saturday:
5 miles: 3 minutes running, 2 minutes walking.
I made it 3.5 miles before my knee starting acting up. 
That was less than I was shooting for and am currently looking for more ways to be pain-free while running. OI’m continuing to stretch, foam roll, and strength train. I’m not sure what else I can do. Any suggestions would be appreciated!!
My view for about a mile today. 🙂
Sunday: Rest day.
Teacher Life, Military Wife 
Focusing on strength training moves that targeted my hips and quads really helped relieve a lot of pressure on my knees. I had done a lot yoga for a long time but never really realized that I was actually pretty weak in those areas! Lotos of variations of lunges and squats have become my best friend! And foam rolling–just like you say–definitely key i think! Good luck, i know how frustrating knee pain can be, especially when it keeps you from going as far as you know you can!
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Thanks!! I despise lunges but I know they’re good for me…
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