Running

A group of friends, my wife (the runner) and I have agreed to all run the St Patricks Day Dash.  It's a 5k.  So it's not that far but the way my knees have been, when it comes to running, for the last 4 years or so it will be a challenge.  I believe I just need to retrain those knees and I'm taking the same approach I did with the STP two years ago.  Slow and steady.  Today was day 1.  I did 30 minutes on the tread mill, next to Christine, at the gym.  I sort of did intervals between running and walking as my knees gave me trouble.

• 1/2 mile @ 7.0mph 
• 1/4 mile @ 3.8mph  
• 1/4 mile @ 7.0mph 
• 1/4 mile @ 3.7mph 
• 1/4 mile @ 8.0 mph  (This gave me a little more pain but bearable)
• 1/4 mile @ 3.7mph 
• 1/8 mile @ 9.0mph (Couldn't do a full quarter at this speed.  I want to make progress, not damage myself)
• 1/8 mile @ 3.6mph
• Last 1/4 mile (lap) split up into 3 increments 3.6mph then 8.5mph and ending again with 3.6mph.

2 and 1/4 miles total at a little over a 5mph pace according to the treadmill.  I'm pretty happy with this for a start.  It's been about 4 hours and my knees feel good right now.  I know my calves will be sore though.  I'll see how everything feels in the morning.  In a few days I'll give it another shot and hopefully be able to make progress.  Cardio wise I felt great.  That first 1/2 mile at 7mph I hardly broke a sweat.  I'll be happy if I can just run the entire thing without stopping for pain.  I have 78 days left to train.