|Toasting to the TV, New York Ball Drop on NYE with friends.|
Monday, the first of the year, I took the day off. I'd run on the last day of 2017, and then we'd been up partying pretty late, plus, when I woke, there were snow flurries. It was going to be a very cold day, so instead of running, E and I enjoyed the first meal of the year at Waffle House, and I did some rolling and stretching and lots of football watching while working on a puzzle.
Tuesday, I did side lunges, glute bridges, and 5 miles in the hills @ 12:39/mile followed by 3 sets of strides with walking recovery in the mid 8 min/mile pace range. I rolled and stretched afterwards.
Wednesday, my track group back home was doing the Cooper Test, so I figured I would join in, remotely. My father-in-law drove me to the active oval in Piedmont Park, and he and I jogged for half a mile or so to warm up. I stopped to do some drills and dynamic stretching while he kept running.
The active oval is a nice wide 0.5 mile gravel loop around four sporting fields with two bisecting paths through the oval.
The perfect place for a self-run cooper test.
And, in the course of writing this, I realized I have a New Year's Goal -- to achieve "Very Good" on the Cooper Test this year. In order to do that, I'll need to be able to run 8:23/mile for 12 minutes. Wish me luck!
Thursday was a rest/travel day. Friday, I had 3 mile intervals on my schedule but work was a bit crazy, so I settled on walking my downtown errands for 1.18 miles, and then a single 2 mile strength interval at 10:24/mile, followed by 0.18 walking cooldown. Again, my leg held up, and I rolled and stretched afterwards.
Saturday, I had the 8 miler on the calendar. I headed out late in the morning, but it was clear by mile 2 that it was not to be. I stopped at a water fountain for 3 miles @ 12:00/mile, lapped up the water while trying to figure out how to deal with the situation. I decided I'd go for 8 the next day, and tacked on a solid 15 sets of 30 second strides to get home (mainly 8 min/mile pace, with a couple high 7s and low 9s, 1 minute walking recovery intervals between for an additional 1.5 miles). Of course, I spent some quality time rolling my left leg and hip while watching TV that night.
Today, Sunday, was make-or-break-it day. I knew that if I couldn't at least get an 8 miler done this week there would be no way I could do 13.1 miles in 4 weeks. I headed out after 9 AM in the overcast weather for my second attempt. It wasn't pretty, but I slogged it out, and aided by my audiobook, I finished 8 miles @ 12:55/mile.
So, there it is. One week into 2018 and I'm still targeting a February half marathon after a 24.22 mile week, and I have a 2018 fitness goal.