{"id":1171,"date":"2009-03-16T04:44:43","date_gmt":"2009-03-16T09:44:43","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1171"},"modified":"2011-03-13T18:27:36","modified_gmt":"2011-03-13T23:27:36","slug":"week-5-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-5-half-marathon-training\/","title":{"rendered":"Week 5: Half Marathon Training"},"content":{"rendered":"

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

Last year was week 6<\/a> 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<\/a> – which I believe is still ongoing.\u00a0 This week we had some air quality warnings which is related to a story about smog and the Olympics<\/a>, which ended up being not too much of a worry.\u00a0 I loved writing this post about running strategy<\/a> and using the idea of baking cookies.\u00a0 Foto Friday<\/a> was a picture of my “Olympic Trials” number.<\/p>\n

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

Run: 34.0 Miles
\nBike: 7.0 Miles<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
8 x hill<\/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 hard to wake up after the Daylight Savings switch on Sunday morning everything was dark again. I had been enjoying the sun on my runs.\u00a0 The extra sun also made the motivation a little easier to get up! I did the 3.25 Metrodome loop in 27:30.\u00a0 It was 27 with no wind.<\/p>\n

Tuesday<\/strong> saw another human error operating my Garmin.\u00a0 You’d like after over a year I’d remember how to use it!\u00a0 Today I forgot to restart it after stopping it while waiting to cross a street.\u00a0 So that’s a little frustrating but it could be worse!\u00a0 I ran about 7 miles total in 57 minutes.\u00a0 This included an 8 x hill workout on the hill next to the Franklin St bridge.\u00a0 I ran the exit ramp hill (from West River Road).\u00a0 It is approximately .16 miles or 257 meters.\u00a0 The intervals were 1:10, 1:13, 1:11, 1:10, 1:09, 1:08, 1:09, 1:05<\/strong> The temp was about 34 with a 29 wind chill and a slight drizzle for part of it.\u00a0 I feel pleased and after I loosened up I felt pretty good.<\/p>\n

Wednesday<\/strong> Well so much for the worst of winter being behind us.\u00a0 It was -2 with -23 wind chill and fresh snow.\u00a0 I ran 3 miles around Powderhorn with my Yaktrax<\/a>\"\".\u00a0 They did really good and I didn’t really slip at all.\u00a0 Some of the snow had drifted into several inches of powder but for the most part it was maybe 1\/2 inch.\u00a0 It took me 27 minutes to lumber around and get home.\u00a0 The stiffness went away after the first 1\/2 mile or so.\u00a0 I also ran in my new Mizuno Wave Inspire 4<\/a>\"\" shoes.\u00a0 Same brand and model just a different color!<\/p>\n

Thursday<\/strong> was even colder than Weds so I was happy to take the morning off and enjoy sleeping in.\u00a0 Although when I awoke I was actually really tired and groggy.\u00a0 Oh well – sleep is good.<\/p>\n

Friday <\/strong>was a sunny morning with temps rising but it was 22 with 19 wind chill for the start of my run.\u00a0 I drove to Lake of the Isles and ran around it and Calhoun for my 45 minute tempo run. There were plenty of patches of ice still on the paths around the lakes, though I didn’t fall and they weren’t enough to have wanted the Yaktrax<\/a>\"\". I felt pretty good for the whole run and managed to lay down a good tempo section hitting 6:30 pace for about a mile.\u00a0 I finished the 6 mile run right at 45 minutes and almost exactly back at my car!<\/p>\n

Saturday<\/strong> was a beautiful morning for a run.\u00a0 Sunny and 27 (ok could have been a little warmer) with no wind.\u00a0 We met at the Longfellow Grille and took a new scenic route of Minneapolis.\u00a0 Cutting across the heart of South Minneapolis via the Greenway, the short side of the Isles heading up into Kenwood on Mt Curve Ave and then under the Walker Art Center through the Sculpture Garden and then through Loring Park up Nicolet to the River and then across the Stone Arch Bridge and down the river back.\u00a0 This made for almost 15 miles in 1:54:12.\u00a0 I felt pretty good until we crossed the Stone Arch and then I started really feeling tired and by the time we got to Franklin Ave I had pretty much dropped off the group’s pace.\u00a0 I struggled through and finished thanks to Kirk’s help.\u00a0 Overall an enjoyable run!<\/p>\n\n\n\n
\"\"<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Sunday<\/strong> my foot had been feeling pretty good all week and was a little stiff so I took it easy and went for a swim.\u00a0 It was a little hard knowing that the temps were going to be in the 50’s but it was the prudent thing to do.\u00a0 So I went to the YWCA and swam about 300 yards, sat in the hot tub, and did some stretching.\u00a0 It felt really good.\u00a0 The actual swimming part is tough!\u00a0 I need to work on building my endurance – but I’d rather be running so we’ll see.<\/p>\n

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

Running – 34.2 miles<\/p>\n

Swimming – 300 yards<\/p>\n","protected":false},"excerpt":{"rendered":"

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 related to a story about […]<\/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_feature_clip_id":0,"_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-1171","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-iT","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1116,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-2-half-marathon-training\/","url_meta":{"origin":1171,"position":0},"title":"Week 2: Half Marathon Training","author":"crossn81","date":"February 23, 2009","format":false,"excerpt":"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\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":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":1171,"position":1},"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":1301,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-12-half-marathon-training\/","url_meta":{"origin":1171,"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":1268,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-10-half-marathon-training\/","url_meta":{"origin":1171,"position":3},"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":1102,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-1-half-marathon-training\/","url_meta":{"origin":1171,"position":4},"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":218,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-nine\/","url_meta":{"origin":1171,"position":5},"title":"Half Training: Week Nine","author":"crossn81","date":"March 31, 2008","format":false,"excerpt":"Well another week down! It was another crazy one as we spent Monday in Anderson seeing some friends and getting up pretty early and by the end of the week I was in Alabama at a wedding! Monday - Run 4 x 2400 meter repeats at 10K pace. Jog for\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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1171","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=1171"}],"version-history":[{"count":10,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1171\/revisions"}],"predecessor-version":[{"id":1183,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1171\/revisions\/1183"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1171"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1171"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}