Hello all,
I missed posting my training from two weeks ago, due to emergency surgery of, and eventually the passing away of a family member last week. Needless to say, not the happiest of holiday seasons for me this year. :(
Week of 12/25 - 12/31
Sun, 12/25: In Las Vegas visiting my aunt in the hospital. Got in 11 miles solo in the Summerlin area. Beautiful sunny weather and actually a nice area to run in Vegas!
Mon, 12/26: typical day off running
Tue, 12/27: In Las Vegas - 2 mile warmup, 6 x 1/2 mile uphills in 3:08-3:10 with 1/2 mile back down in 4:00, 2 mile cooldown. Total = 10 miles.
My aunt passed away at 5:15pm that day. :(
Wed, 12/28: In Las Vegas - 6.3 miles easy recovery (untimed) in The Lakes neighborhood.
Thu, 12/29: Back in PDX - 8 miles easy recovery
Fri, 12/30: Paced training buddy to a new 5k PR (on the track). 3 mile warmup, 5k in 18:52, 1 mile cooldown. Total = 7 miles.
My buddy's previous 5k PR was 19:33, so we chopped ~40 seconds off that. I set the pace for 12 laps, then pulled wide for him to sprint ahead if he felt good. It was great to help him out.
Sat, 12/31: 6.5 miles easy recovery at Lacamas Heritage trail (untimed).
Weekly total = ~49 miles.
Only able to hit the weights on Thurs. Ended up straining my lower back/SI joint area during. Still hurts somewhat, but seems to be getting better. Everything from there down is really tight now. GRRR.
Two weeks to the Houston Half Marathon. Hope you all have a great 2012!