{"id":1132,"date":"2009-03-02T04:48:05","date_gmt":"2009-03-02T09:48:05","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1132"},"modified":"2009-03-03T15:21:05","modified_gmt":"2009-03-03T20:21:05","slug":"week-3-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-3-half-marathon-training\/","title":{"rendered":"Week 3: Half Marathon Training"},"content":{"rendered":"

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

Run: 37.9 Miles
\nBike: 17.0 Miles<\/p>\n

This time last year I was in Week 4<\/a> of Half Marathon training, but I wasn’t competing in or for the $2 million half-marathon that was being run in the UAE.\u00a0 I highlighted my then new running group<\/a> the MDRA and extolled the benefits of grinding pavement with friends.\u00a0 Emerald Nuts setup a funny site to promote themselves and their race series, but it seems to be defunct now.\u00a0 This edition of Foto Friday<\/a> was a picture of my new wall of fame with all my race numbers.\u00a0 During the weekend last year a marathoner from Wisconsin died after finishing the Little Rock Marathon<\/a>.<\/p>\n

This Year<\/strong><\/p>\n\n\n\n
\n
3<\/span><\/strong><\/div>\n<\/td>\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
7 x hill<\/div>\n<\/td>\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
30 min tempo<\/div>\n<\/td>\n
\n
Rest or easy run<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
5-K Race<\/strong><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday <\/strong>was a nice easy 3 mile recovery run along the LRT and Midtown Greenway. It was about 3 above with no wind. I ran the loop in 24:55 and felt pretty good.\u00a0 I did push-ups, back work, hip thingys, and used my ab-roller before the run.\u00a0 Everything feels ok at the beginning of a step-back week.<\/p>\n

Tuesday <\/strong>I ran a hill workout again.\u00a0 This time I went closer to downtown and ran the hill on the path near Mill City from the river up to street level.\u00a0 It was about a 32% grade and the first 4 were a tenth of a mile and then I extended them to about .13 tenths of a mile (230 yards).\u00a0 I ran them in 0:46, :48, :45, :44, :38, :49, and :52. It was 19 with a 9 wind chill and the path was pretty much free from any ice.\u00a0 Overall it was a good day.<\/p>\n

Wednesday<\/strong> my heal had been hurting a little bit off and on but today it was pretty bad and I’ve struggled in the past with dreaded plantar fasciitis\u00a0 is what it felt like to me, so Tuesday night I iced and popped some pills and didn’t run today.\u00a0 It felt a little better by the end of the day.\u00a0 It comes and goes so we’ll see if this helps.<\/p>\n

Thursday<\/strong> I decided to keep my scheduled day off and take advantage of the step-back week to see if my heel would feel any better.<\/p>\n

Friday<\/strong> I\u00a0 actually thought about running but not before a 7:30 breakfast meeting or the 12 lunch meeting.\u00a0 The sunny afternoon was begging me to run but I had a lot of random stuff that needed to get done that kept me from getting out.<\/p>\n

Saturday<\/strong> morning we took Cross Country Ski lessons at Elm Creek Park Preserve and did about 5k of classical skiing.\u00a0 It was a lot of fun to learn to ski and we will probably try to do it more often next year.\u00a0 It was both of our first time and we caught on fairly quickly, I think.\u00a0 It might take some time to perfect and get comfortable though since only spent three hours total for the day (including instruction time).\u00a0 We finished the day up by going camping at Afton – yes winter camping! Saturday’s part including snow shoeing to the campsite went pretty well.\u00a0 It was the cold part of the night that really hurt.\u00a0 Even with having 0 degree bags both of our feet got really cold.\u00a0 Waking up Sunday<\/strong> was pretty painful though once we started moving again it wasn’t quite so bad.\u00a0 We only snow shoed about 3 miles.\u00a0 It took almost 20 minutes in the car before my feet thawed out!<\/p>\n

Weekly Mileage – <\/strong><\/p>\n

Running – 8.6 miles<\/p>\n

Skiing – 5k<\/p>\n

Snow Shoeing – 3 miles<\/p>\n

February Totals<\/strong><\/p>\n

Running -117.7 miles<\/p>\n

Biking – 22 miles<\/p>\n

2009 Totals<\/strong><\/p>\n

Running – 225.1 miles<\/p>\n

Biking – 30 miles<\/p>\n

\"Reblog<\/a>