|Christmas Eve Seafood Dinner|
[Edit: E reminded me that we spent Christmas eve in Sydney and Christmas day in Wellington in 2014. So, we have spent one Christmas away from other friends and family, I've just never done so before this year in the United States.]
|Octopus Ceviche Starter for Christmas Dinner|
This week's mileage totaled 20.5, almost all of it running, and definitely the highest quality week since I'd admitted my leg was injured (and probably the highest quality week for a couple of weeks before the admission as well).
Christmas day, I did a solo chilly hour along the dike of the Mississippi river, 20 easy minutes out and 40 minutes strides/walk intervals followed by stretching, rolling, and glute work.
Tuesday, I rested, and Wednesday I ran a 5K in the ATL hills @ 11:53 average pace. Afterward, I dropped in 4 60-second strides by effort (some on hills) @ 9:34; 8:27; 9:25; 10:28 per mile pace with walking recovery. This was, essentially, the first real "workout" I'd done in 3 weeks and I managed to roll and stretch my leg afterwards until it felt pretty good.
I took Thursday as a rest day, and headed out Friday with hopes of a nice slow 5 miler. Unfortunately, my leg was not on board. I did 2.55 miles @ 12:16, but then the tightness in the side and back of my leg made me think it would be best to stop to stretch out my glute and hamstring. From there, I did some intermittent run/jogging to close out the day with a total of 5.2 miles, although probably only 3.5 or so was actually running. Upon return to the house, I aggressively rolled and stretched and hoped for the best.
|Piedmont Park is a great place for flat strength intervals|
Sunday's plan was pace agnostic -- just 3 miles to get me over 20 for the week. I rolled and did side lunges and glute bridges beforehand and headed out with my father in law for his favorite loop, warning him that I wanted to take it very easy. We finished 1m30s faster than the last time we'd run it together a couple of weeks ago, and better yet, my leg was barely annoyed with me. Three 11:30 pain free miles on a perfectly chilly day including 244 ft of elevation gain and loss? It's a great way to close out the year.
Happy New Year's Eve, y'all. Stay safe and I'll see you in 2018!