{"id":112,"date":"2007-11-14T06:18:00","date_gmt":"2007-11-14T14:18:00","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=112"},"modified":"2008-11-28T11:41:16","modified_gmt":"2008-11-28T16:41:16","slug":"training-analysis-part-1","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","title":{"rendered":"Training Analysis, Part 1"},"content":{"rendered":"

With only one major race left, I thought I would take a look back at my training over 2007 and provide thoughts, insights, and other information from it for you. I trained for 3 major events this year, the Indy 500 Mini Marathon, Bears of the Blue River 10K<\/a>, and Midsouth Half Marathon<\/a>. <\/em><\/p>\n

First up is the Mini-Marathon. I began 2007 having recovered from injuries sustained throughout the year in 2006. After going to the Runner’s Forum<\/a> I was fitted with stability shoes (ASICS\u00ae Men’s GT 2120<\/a>), which helped relieve some of the knee pain. Coming back from no running since September 2006 I took it nice and slow getting back into shape<\/strong>. I may have taken it a little too easy but I wanted to be sure my body would last for the whole season!<\/p>\n

I spent a lot of time on the Elliptical machine and the bike during January. I modeled it similar to a training program slowly building time and varying the program to include hills, intervals, etc, using an easy hard easy schedule. I introduced running after about 2 weeks of training, starting with only a half mile on the treadmill, then hitting the elliptical again. By the end of February I was finally doing mostly running and hit a 17 mile week of easy running.<\/p>\n

I had decided to use a Cool Running Half-Marathon<\/strong> training program. Because my mileage had been so low I opted for the Intermediate<\/a> program instead of the advanced. It was designed for runners currently running 25-50 mile weeks or a goal time under 1:45. The twelve-week program focuses a lot on getting miles under your belt with one weekly speed session and one long run. The hardest week was a 40 miler in week 9.<\/p>\n

Looking back through my schedule, I didn’t follow the training program<\/strong> at all. Since I was still cross-training when the program began, I was behind on my mileage the entire time. My mileage peaked at 35 in week 9, but my workouts didn’t really follow anything in the training program!<\/p>\n

My training included a lot of rest time<\/strong> due to various pains and continued caution with my injuries. Only during six of the 12 weeks did I actually run 5 days out of the week. Speedwork was pretty non-existent but did include a couple of fartleks, one true speed session of 2 x 1\/4, 2 x 1\/2, and 1\/8, a couple time running up hills hard at Mounds, and a few “races” at Shadyside. I also ran a DINO 15K race for training\/tempo run\/race!<\/p>\n

Needless to say my race wasn’t spectacular! I ran a 1:41:53 half marathon time which was only 3 minutes off last year’s Mini time and 7 minutes off my 2005 half marathon PR<\/a>. My splits were:<\/p>\n

7:56 7:17 7:26 7:19 7:28 7:38 7:45 7:44 7:47 7:49 8:01 8:19 8:40 0:39 1:41:53<\/strong><\/p>\n

I went into the race with no expectations<\/strong> so was fairly pleased and appreciated having David Dehart to run with for pretty much most of the race.<\/p>\n

Looking back, training more consistently would have helped a lot, but I do think I was able to compete longer for 2007 because I was cautious getting back into it and made sure my body was healed and didn’t push through the pain. I am content with the first part of my training and I think it laid a good foundation for later on this year!<\/p>\n

Here is a graph from my training log at Running Ahead<\/a>.<\/p>\n

\"\"<\/p>\n

The four stars in a row are from the ARRC Shadyside pre-season races. This graph doesn’t include the elliptical or bike. <\/em><\/p>\n

Yesterday’s Run<\/strong><\/p>\n

It was back in the mid-40’s for this easy 3 mile run at Mounds State Park. The trail was very wet with some puddles, but nothing major on the perimeter loop. I forgot my watch at home so I’m not sure of my time, but I took it nice and easy. I haven’t seen any deer for awhile, but I did see some of Anderson’s Finest as the APD SWAT Team was enjoying a run through the park!<\/p>\n

Technorati tags: Training<\/a>, Analysis<\/a>, Half-marathon<\/a>, Indy Mini<\/a>, Training Analysis<\/a><\/p>\n

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

With only one major race left, I thought I would take a look back at my training over 2007 and provide thoughts, insights, and other information from it for you. I trained for 3 major events this year, the Indy 500 Mini Marathon, Bears of the Blue River 10K, and Midsouth Half Marathon. First up […]<\/p>\n","protected":false},"author":1,"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":[17,13,73,27],"tags":[681,363,63,62],"class_list":["post-112","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-rci","category-training","tag-half-marathon","tag-mini-marathon","tag-road-running","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1O","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":129,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/november-highlights\/","url_meta":{"origin":112,"position":0},"title":"November Highlights","author":"crossn81","date":"December 1, 2007","format":false,"excerpt":"I still can't believe its December already! This year has gone by so fast. Here are the highlights from November (and some from October since I forgot to do this then). Race Reviews Drumstick Dash 4.5 miler on Thanksgiving Day! DINO Series # 7 15K at Fort Harrison State Park.\u2026","rel":"","context":"In "Highlights"","block_context":{"text":"Highlights","link":"https:\/\/www.teamcrossworld.com\/running\/category\/highlights\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":180,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/huck-a-marathon\/","url_meta":{"origin":112,"position":1},"title":"Huck-a-Marathon","author":"crossn81","date":"February 13, 2008","format":false,"excerpt":"Presidential Candidate Mike Huckabee is also in the running for a marathon. The 112th running of the Boston Marathon to be exact. This is not his first marathon - he and his wife Janet ran the Little Rock Marathon and the Marine Corps Marathon in 2005. Mike finished in 4:39\u2026","rel":"","context":"In "Charity"","block_context":{"text":"Charity","link":"https:\/\/www.teamcrossworld.com\/running\/category\/charity\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/photos1.blogger.com\/img\/111\/1416\/320\/huckabee-running1.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1497,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/guest-post-tune-up-races\/","url_meta":{"origin":112,"position":2},"title":"Guest Post: Tune-up Races","author":"crossn81","date":"July 22, 2009","format":false,"excerpt":"Coach Mike Nawrocki with MDRA's 2009 Fall Marathon Training Class had some good words to say about tune-up racing for the marathon. You may be asking, what is a tune-up race? \u00a0It is a race you run between now and Labor Day weekend to simulate the race day environment of\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":51,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/running-trends-and-race-results\/","url_meta":{"origin":112,"position":3},"title":"Running Trends and Race Results","author":"crossn81","date":"August 21, 2007","format":false,"excerpt":"First the running trends: Here are some interesting statistics about running in the USA. In 2006, over\u00a08.5 million people completed a US Road Running\u00a0Event, with\u00a038% of those completing a 5K and 4.8% completing a marathon. That is a\u00a05% increase over 2005. The above\u00a08.5 million people competed in\u00a0almost 15,000 events in\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/school.discovery.com\/clipart\/images\/graph.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":75,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/guest-review-lewis-clark-marathon\/","url_meta":{"origin":112,"position":4},"title":"Guest Review: Lewis & Clark Marathon","author":"crossn81","date":"September 28, 2007","format":false,"excerpt":"In order to spice things up here I asked Anderson runner Brian Rayl to write a review of the Lewis & Clark Marathon in St. Charles, MO. If you would like to submit a review e-mail me and we'll see what we can work out. Enjoy! Five Central Indiana Runners\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.fleetfeetstl.com\/specialevents\/lc\/images\/lclogo.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1686,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/another-update\/","url_meta":{"origin":112,"position":5},"title":"Another Update","author":"crossn81","date":"November 9, 2009","format":false,"excerpt":"I still haven't run since the marathon, now over a month away.\u00a0 I still have plantar fasciitis, though it hurts a little less every now and then and sometimes I can go a few hours without any pain.\u00a0 Ugh.\u00a0 I did bike to work the other day and ended up\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/112","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=112"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/112\/revisions"}],"predecessor-version":[{"id":857,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/112\/revisions\/857"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=112"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=112"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=112"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}