{"id":1149,"date":"2009-03-09T04:45:18","date_gmt":"2009-03-09T09:45:18","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1149"},"modified":"2009-03-13T17:55:45","modified_gmt":"2009-03-13T22:55:45","slug":"week-4-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-4-half-marathon-training\/","title":{"rendered":"Week 4: Half Marathon Training"},"content":{"rendered":"

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

Run: 37.4 miles
\nBike: 7 miles<\/p>\n

At this time last year I was in the thick of Week 5<\/a> of training. I was still posting monthly highlights so you can go back and see all of February 2008<\/a>‘s posts. It was only last week that I started running with the MDRA but this week I joined their USATF team (and USATF-MN<\/a>).\u00a0 Their first race was right around the corner and was the Human Race 8k<\/a>, traditionally thought of as the first race of the spring season. Foto Friday<\/a> was highlighting a race number from my alma mater.<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
8 x 400
\n5-K pace<\/div>\n<\/td>\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
40 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
3 m run<\/div>\n<\/td>\n
\n
90 min run (3\/1)<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday <\/strong>was a nice comfortable 3.25 miles on the Metrodome loop.\u00a0 My heel felt fine and I tried to run on the snow and shoulders as much as possible.\u00a0 The sun was up which was nice but it was still cold 5 above with -8 wind chill.\u00a0 I did some core work and feel pretty good despite a little soreness from the weekend.<\/p>\n

Tuesday<\/strong> when I setup my Garmin last week with the 7×400 interval session I went ahead and setup the 8×400 session as well.\u00a0 I obviously didn’t do it right.\u00a0 As I stepped out for the run I told the Garmin to give me that training session and set out.\u00a0 I felt pretty good after warming up and stretching and started the 3rd interval.\u00a0 I picked it up and ran… and ran… I looked at the Garmin and ran some more at the interval pace.\u00a0 Then I realized something was wrong.\u00a0 I was in the final cool down period, so the clock was just ticking down.\u00a0 Frustrated I turned around, recovered, and started running home.\u00a0 I couldn’t easily do the 400m workout anymore so instead I did more of a fartlek.\u00a0 The Greenway has lots of bridges that cross it so I ran hard from one to the next, then easy, then hard changing pace at every bridge.\u00a0 These weren’t long intervals but it made sense.\u00a0 I stopped doing them with about 1.5 miles to go for the cool down.\u00a0 My second user error had something to do with the watch stopping after the official workout session.\u00a0 I should have restarted it, but I didn’t realize that until I got home and stopped it.\u00a0 Instead of stopping it I actually turned it back on.\u00a0 At least this way I got the overall workout time even though I had to calculate the workout distance from the turn around point.\u00a0 So my 5.25 mile interval workout had some frustrations.\u00a0 I iced when I got home though my heel felt pretty good. It was about 15 with a 3 above wind chill.\u00a0\u00a0 My two recorded intervals were both 1:33.\u00a0 A little slow but I was also unsure of how hard to push given my slight injury.\u00a0 The workout took 43:11. On the interval thing – when I set it up I never went back and changed the number of intervals and the default is 2, which is what I did!<\/p>\n

Wednesday<\/strong> was a 3 mile recovery run.\u00a0 I did a modified loop around Powderhorn because not all of the sidewalks were actually plowed.\u00a0 It was 23 with a 13 wind chill so it felt pretty decent out for the 25 minutes that it took to run.\u00a0 My legs hurt a little bit but not too much.\u00a0 The pink sunrise made for a nice setting to run with.<\/p>\n

Thursday<\/strong> it was nice to sleep in and take a break!<\/p>\n

Friday<\/strong> I waited and ran around 11am which was\u00a0 nice because it was sunny and 40!!\u00a0 I ran in shorts along the Greenway for the tempo run.\u00a0 I hit and sustained tempo pace for about a mile and actually felt pretty good doing it.\u00a0\u00a0 The snow melt made for some nice sized puddles. I started out the run trying to avoid them, but pretty much ended up having to just run through them but it was a nice day so who cares! It was 5.5 miles in 40 minutes.\u00a0 My heel and knee still hurt a little but so I’ve been icing and trying to stretch more.\u00a0 Here is a pic of my tempo pace (the bump in the tempo section is when I turned around):<\/p>\n\n\n\n
\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Saturday<\/strong> we met at the Nokomis Community Center, not the Nokomis Country Club and ran along the Minnehaha Parkway and around Lake Harriet then back.\u00a0 We changed the course a little bit on the way back to avoid all of the ice on the parkway.\u00a0 The path was pretty intermittent with ice and wasn’t exactly pleasant to run on.\u00a0 The roads were much better.\u00a0 The total was 11.3 miles in almost exactly 90 minutes.\u00a0 It was 28 with a 13 wind chill.\u00a0 I started out being a little under dressed but it ended up being ok.\u00a0 It is hard to dress appropriately as the temps vary up and down like this.<\/p>\n

Sunday<\/strong> I ran an easy 3 miles from my house to pick up my car in Uptown.\u00a0 We had gone to a party and then from there bussed to a concert downtown.\u00a0 Stupidly I forgot to check when the last bus back to where our car was and we missed it. We were able to take the LRT and hop a bus home though.\u00a0 So I ran over and picked it up.\u00a0 I was a little tired and sore from yesterday’s run but once I warmed up it felt good.\u00a0 It was 29 and 21 wind chill.\u00a0 The sun was trying to come out although that never materialized.<\/p>\n

Total Mileage<\/strong><\/p>\n

Running – 31.6 miles<\/p>\n","protected":false},"excerpt":{"rendered":"

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 with the MDRA but this […]<\/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":[],"class_list":["post-1149","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-ix","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1329,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/no-training-week\/","url_meta":{"origin":1149,"position":0},"title":"No Training Week","author":"crossn81","date":"May 13, 2009","format":false,"excerpt":"Now that the half-marathon is over I can relax a little bit and let my body recover (and race a mile!). Last Year The 2008 Indianapolis Mini-Marathon ended in a tie. I was a little surprised to see 2 Indianapolis and 0 Twin Cities running stores listed in the Top\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":[]},{"id":810,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/usatf-mn-teamchampionship-schedule\/","url_meta":{"origin":1149,"position":1},"title":"USATF-MN Team\/Championship Schedule","author":"crossn81","date":"February 11, 2009","format":false,"excerpt":"The 2009 USATF-MN Team Circuit and Championship Race Schedule was voted on awhile back.\u00a0 Here is the schedule: March 22nd St. Patrick\u2019s Day Human Race 8k \u2013 St. Paul USATF Minnesota 8k Championship\u00a0 Last year's review I ran a 31:27 which is a post-college PR. April 25th Get in Gear\u2026","rel":"","context":"In "10K"","block_context":{"text":"10K","link":"https:\/\/www.teamcrossworld.com\/running\/category\/10k\/"},"img":{"alt_text":"","src":"\/running\/images\/usatfmnlogo.jpg","width":350,"height":200},"classes":[]},{"id":221,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/march-highlights\/","url_meta":{"origin":1149,"position":2},"title":"March Highlights","author":"crossn81","date":"April 2, 2008","format":false,"excerpt":"Wow, Happy April!! Another month down! It is a little weird to celebrate April's coming while shoveling off the sidewalk. But that is the joy of the Upper Midwest I guess! March began with the tragic news that a Wisconsin Marathoner died after finishing the Little Rock Marathon. A few\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":274,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/running-status\/","url_meta":{"origin":1149,"position":3},"title":"Running Status","author":"crossn81","date":"June 3, 2008","format":false,"excerpt":"As I begin Marathon Training this week I thought I would take a look back at what has happened with my running since the end of my Half Marathon Training. I spent 12 weeks training for the Earth Day Half Marathon at the end of April. Since then my running\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":[]},{"id":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":1149,"position":4},"title":"Marathon Training: Week 14","author":"crossn81","date":"September 8, 2008","format":false,"excerpt":"Image from stock.xchn. Only a few more weeks to go and I think the fall weather has finally arrived.\u00a0 I ran what was hopefully my last \"hot\" run on Monday.\u00a0 It is amazing how much the temps have dropped through the week.\u00a0 Monday morning was 70 and the temps barely\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":304,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/june-highlights\/","url_meta":{"origin":1149,"position":5},"title":"June Highlights","author":"crossn81","date":"July 1, 2008","format":false,"excerpt":"I really can't belive it is the beginning of July already! Where has time gone? Highlights from last year include: Race Reviews from races I ran in Indiana, including Jennifer's Run 5K and the Buzzards Roost 10K. I talked about the USATF decision to ban headphones at races and gave\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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1149","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=1149"}],"version-history":[{"count":9,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1149\/revisions"}],"predecessor-version":[{"id":1165,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1149\/revisions\/1165"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}