BETH'S CHIRUNNING REHABILITATION TRAINING PROGRAM
Week	Ending Date	Total Weekly Miles	Day	Plan Miles	Actual Miles	Date Completed	Total Time	Rate/ Mile	Location	Notes	Shoes
1	30-Jul-06	7.6	1	1	1	Sun, July 23, 2006	?	?	to Long's via Miles	Forgot to check time.  Focused on ChiRunning technique, but I was carrying mail and a bank bag, so not the best form.	New Balance 881
			2	2	2	Mon, July 24, 2006	0:23:09	0:11:34	24-Hour Fitness - Embarcadero	Ran on treadmill.  First mile 10:24!  But this is bad.  I'm supposed to do negative splits.  Not supposed to start out so fast.  Sore right shin.  Too much on toes/ball of foot.	New Balance 881 w/ new Bio-foam insoles
			3	1.5	2	Fri, July 28, 2006	0:23:26	0:11:43	Two 1-mile loops around Aunt Ann's	Up and down hills.  Concentrated on increasing stride rate with new metronome.	New Balance 881
			4	3.1	3.1	Sun, July 30, 2006	0:32:07	0:10:22	SF Marathon 5K - Completion of Progressive Marathon		New Balance 881
2	06-Aug-06	4	1	2	2	Wed, August 02, 2006	0:19:57	0:09:58	Dad's treadmill in Beltsville, MD	Assuming his treadmill is correct, my fastest time to date.  Shin hurts.  What's going on?	New Balance 881
			2	2	2	Fri, August 04, 2006	0:20:59	0:10:30	Dad's treadmill in Beltsville, MD	Went slower but maintained 83 pace w/ metronome.  Shin VERY sore.  Going to Kaiser urgent care tonight.	New Balance 881
			3		0	Did not run.  Leg too sore.  Doctor at Kaiser recommends to stay off it.
			4		0	Did not run.  Leg too sore.  Doctor at Kaiser recommends to stay off it.
3	13-Aug-06	1	1		0	Did not run.  Leg too sore.  Doctor at Kaiser recommends to stay off it.
			2		1	Thu, August 10, 2006	0:09:10	0:09:10	Treadmill at 24-Hr Fitness Berkeley	Tried running 1 fast mile after 30 min on elliptical trainer.  Knees sore afterwards and shin sore next morning.	New Balance 881
			3		0
			4		0
4	20-Aug-06	2	1		0	Mon, August 14, 2006	0:00:00	0:00:00	24-Hr Fitness Montgomery	30 minutes on stationary bike + machines: adductor/leg press/calf machine	New Balance 881
			2		2	Wed, August 16, 2006	0:24:27	0:12:14	Two 1-mile loops around Aunt Ann's	Went slow and concentrated on straightening right leg and making a "wheel" with my lower legs.	New Balance 881
			3			*****Continued on next chart: Run/Walk Half Marathon Training Program*****
			4
Back to Beth Runs! Blog