{"id":1116,"date":"2009-02-23T04:27:00","date_gmt":"2009-02-23T09:27:00","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1116"},"modified":"2009-02-23T08:33:30","modified_gmt":"2009-02-23T13:33:30","slug":"week-2-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-2-half-marathon-training\/","title":{"rendered":"Week 2: Half Marathon Training"},"content":{"rendered":"\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
7 x 400
\n5-K pace<\/div>\n<\/td>\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
45 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
3 m pace<\/div>\n<\/td>\n
\n
90 min run<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday<\/strong> was President’s Day and I didn’t have to work so I took some extra time to go to Fort Snelling for a run on Pike Island. I knew it would be pretty icy so I took my new Yaks Tracks along for the ride. Good thing since the trails were solid sheets of ice. They worked pretty well and I never really slipped too much. It wasn’t the easiest 3 mile run due to the choppy conditions of the ice. It was 23 above and 12 wind chill. The Garmin battery malfunctioned again so I didn’t get an exact time or distance.<\/p>\n

Tuesday <\/strong> was a nice morning for a speed workout! It was 23 with the wind chill around 15 and sunny! \u00a0I ran 6 miles out and back on the Greenway using my Garmin to clock the 7 x 400m intervals at 5k pace. \u00a0I set the plan for today of running sub-90 second intervals and nailed it.\u00a0 1:23, 1:30, 1:29, 1:29, 1:28, 1:30, 1:29<\/strong> I did 400m rest after each interval as programed in the Garmin. There were still small patches of ice on the trail but none that really hindered my running. \u00a0 The wind was also in the face on the way back. I finished the 6 miles in 47:42 and felt pretty good about it.<\/p>\n

Wednesday<\/strong> brought a much needed 3.25 mile recovery run on my Metrodome loop.\u00a0 My legs were pretty tired and I ran it in 27:09 which is well over 8 minute miles.\u00a0 We had just gotten a dusting of snow and the temp was 27 with a 15 degree wind chill, so not too bad!<\/p>\n

Thursday<\/strong> was a well deserved day off! It was like 4 above when I woke up so I was doubly glad not to have to run.<\/p>\n

Friday <\/strong>was supposed to be a tempo run but my legs felt very sluggish. It was 9f without any wind so that didn’t really have too much of an impact.\u00a0 I think it was mainly just my tired legs.\u00a0 I barely even made it under 7 minute pace and my tempos should be at 6:30.\u00a0 Oh well.\u00a0 I ran 6 miles in 47 minutes.<\/p>\n

Saturday<\/strong> we had planned to meet at Theodore Wirth park and run on some different trails.\u00a0 We got 5 inches of snow overnight and the Park Board hadn’t plowed any of the roads or paths yet along that stretch so we opted to go down to Cedar Lake and run some of the lakes because they had been plowed.\u00a0 We got 11.5 miles in 1:33:00 for the morning.\u00a0 It was around 18f with a pretty rough wind chill.\u00a0 When we were running on the east side of Calhoun it was quite brutal.\u00a0 Some places still had significant snow but for the most part there was decent footing.<\/p>\n

Sunday<\/strong> we met at the falls again.\u00a0 We ran west on the Minnehaha Parkway and ran around Nokomis.\u00a0 The paths were pretty clear except for a few parts that had drifted back onto the trail.\u00a0 Mike even brought Poncho along, who did quite well for the 6.25 mile run. The temp was 2 and the wind chill was back down to -12 which wasn’t too pleasant, but it was a good run at a relaxed pace.\u00a0 We finished in 54:44.<\/p>\n

Weekly Total:<\/strong><\/p>\n

Running -36 miles<\/p>\n

Biking – 9 miles<\/p>\n

Last Year<\/strong><\/p>\n

Run: 28.8 Miles
\nBike: 12.5 Miles<\/p>\n

Week 3<\/a> of Half Marathon training last year included supersets<\/a> as part of the Running Planet training program.\u00a0 The plan also included hill repeats<\/a>, much like I did last week.\u00a0\u00a0 Foto Friday<\/a> was a caution sign posted on the hill at Fort Snelling.<\/p>\n

\"Reblog<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

3 m run + strength 7 x 400 5-K pace 3 m run + strength 45 min tempo Rest 3 m pace 90 min run Monday was President’s Day and I didn’t have to work so I took some extra time to go to Fort Snelling for a run on Pike Island. I knew it […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[17,13,27],"tags":[681],"class_list":["post-1116","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training","tag-half-marathon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-i0","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1102,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-1-half-marathon-training\/","url_meta":{"origin":1116,"position":0},"title":"Week 1: Half Marathon Training","author":"crossn81","date":"February 16, 2009","format":false,"excerpt":"This begins my first week of half-marathon training for the Lake Minnetonka Half-Marathon.\u00a0 I decided to do something a little different, yes I want a PR but I also want a \"fun\" race with maybe some scenery. Running part way around Lake Minnetonka seems to fit that bill!\u00a0 As far\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"\/running\/images\/2-10-09hillwork.png","width":350,"height":200},"classes":[]},{"id":1268,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-10-half-marathon-training\/","url_meta":{"origin":1116,"position":1},"title":"Week 10: Half Marathon Training","author":"crossn81","date":"April 20, 2009","format":false,"excerpt":"Last Year Week 11 and the taper began.\u00a0 You might recall that a group of runners were attacked by a swarm of bees and a suicide bomber last year.\u00a0 Two incidents - one story.\u00a0 Last year I began looking forward to by goal of racing my first marathon with this\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1301,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-12-half-marathon-training\/","url_meta":{"origin":1116,"position":2},"title":"Week 12: Half Marathon Training","author":"crossn81","date":"May 5, 2009","format":false,"excerpt":"Last Year I celebrated being done with the training cycle by resting and racing the Get in Gear 10k - almost setting a PR (posted my race number).\u00a0 To go along with this phase I talked about detraining. A local marathoner used his mad skills to chase down a thief\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1149,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-4-half-marathon-training\/","url_meta":{"origin":1116,"position":3},"title":"Week 4: Half Marathon Training","author":"crossn81","date":"March 9, 2009","format":false,"excerpt":"Last Year Run: 37.4 miles Bike: 7 miles At this time last year I was in the thick of Week 5 of training. I was still posting monthly highlights so you can go back and see all of February 2008's posts. It was only last week that I started running\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/3-6tempo.jpg","width":350,"height":200},"classes":[]},{"id":1171,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-5-half-marathon-training\/","url_meta":{"origin":1116,"position":4},"title":"Week 5: Half Marathon Training","author":"crossn81","date":"March 16, 2009","format":false,"excerpt":"Last Year Last year was week 6 of training. It was a tough week with hills, 4 x 1200's, and 2 x 20 minutes at 10k pace.\u00a0 I joined the USATF's stretching study - which I believe is still ongoing.\u00a0 This week we had some air quality warnings which is\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"http:\/\/www.assoc-amazon.com\/e\/ir?t=crossinator-20&l=as2&o=1&a=B001CZJBKC","width":350,"height":200},"classes":[]},{"id":1175,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-6-half-marathon-training\/","url_meta":{"origin":1116,"position":5},"title":"Week 6: Half Marathon Training","author":"crossn81","date":"March 23, 2009","format":false,"excerpt":"Last Year After a tough week of training including to speed workouts I raced for the first time in 2008 and Minnesota at the Human Race 8k. I was pleased with my race so that was good.\u00a0 I detailed the information provided from Ryan Shay's autopsy and the tragedy of\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":8,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1116\/revisions"}],"predecessor-version":[{"id":1134,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1116\/revisions\/1134"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}