Master's training

Its been awhile since I last posted. My introduction to the master's level has been a tougher transition then I thought. After running 8:24 3k and 29:54 10k less than two year's ago, my right knee has been a constant struggle. Its slowly getting better after a knee scope this past summer, but it may never be 100%. Hope to hit an indoor track meet 5k at Washington in two weeks with the goal of sub 14:35. Recent training: 1/14/13 - 9 miles easy - Cemetary 1/15/13 - 3 mile warm-up; 24 min of tempo effort on the Poudre River trail at 5:30 pace, two mile cooldown 1/16/13 - 80 min easy - Spring Creek Trail 1/17/13 - 9 miles easy - Cemetary 1/18/13 - 3 mile warm-up 6 x 600m 2min rest on CSU track 1:43 average 4 x 100m fast in spikes running start 13.2, 12.9, 12.8, 13.2 - Felt great to sprint again. Its been a long time, two mile cool down 1/19/13 - Sore today 13 hilly miles at Bacon Strip 1/20/13 - Off 34 minutes on eliptical in basement, light weights Week Mileage 59 miles 1/21/13 - 3 mile warm-up; 12 x 1 min hill repeats - South Horse Tooth two mile cool down 1/22/13 - 81 min Spring Creek trail 1/23/13 - 63 min easy strides 1/24/13 - 3 mile warm-up; 4 x 800m 2 min rest 2:27, 2:26, 2:22, 2:26 Cold this morning could not get going. 4 x 300m - 100m jog recovery (35 sec rest) 49, 50, 49, 47 Good luck with everyone's training!