OK, so I haven’t run in months. My stupid foot injury and rest schedule is killing me.

I’ve decided to give up on resting and get back to what I love – running.

Here is my basic training schedule to prepare for the JBMDL 10k mud run. I’ll probably skip some of the runs and replace with long bike rides.

also, since this is a mud run I’ll be doing a bit more core and weight training.

To deal with the plantars I’ll be doing extra stretching, rolling my foot on ice bottles, and trying to stay off my feet for extended periods of time.

3.5 m run (race pace) Rest 4 m run 35-40 min EZ
4 Rest 4 m run CT 3.5 m run (race pace) Rest 4.5 m run 40-45 min EZ
5 Rest 4 m run CT 3 m run (race pace) Rest 5 m run 40-45 min EZ
6 Rest 4 m run CT 3.5 m run (race pace) Rest 6 m run 40-45 min EZ
7 Rest 4 m run CT 3 m run (race pace) Rest 7 m run 40-45 min EZ
8 Rest 3 m run CT or Rest 3 m run Rest Rest 10K Race!

I’m glad to be back and

just off the heals of my best 5k ever (23:33:58, 7:35 pace) I’m ramping up for my first 10k in a very long time.

Run the Bridge – www.runthebridge.org – is a 10k race through Camden that starts at the NJ Tolls of the Ben Franklin Bridge.

Runners cross the bridge and immediately turn around back into Jersey.

We’ll then run along the waterfront in Camden, past the Battleship NJ, and through Rutgers Camden.

The finish line will be staged in center field of the Riversharks- Campbell’s Field

It’s tough to get Google maps to list the course correctly due to the mix of roads and pedestrian paths, but here is a general map of the area:

This is a very scenic portion of Camden that features the Aquarium, Susquehanna Bank Center, Wiggins Park, Battlefield NJ, Philly skylines, water, and of course the historic Ben Franklin Bridge. Kind of makes you wish Camden wasn’t one of the most dangerous cities in America.

here is what my training will resemble for the next 4 weeks.
M – Miles will be run at 9 minute miles
5k pace will be around 7 minute miles
10k pace will be around 7:30 minute miles