{"id":1175,"date":"2009-03-23T04:42:25","date_gmt":"2009-03-23T09:42:25","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1175"},"modified":"2009-04-05T09:44:51","modified_gmt":"2009-04-05T14:44:51","slug":"week-6-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-6-half-marathon-training\/","title":{"rendered":"Week 6: Half Marathon Training"},"content":{"rendered":"

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

After a tough week of training<\/a> including to speed workouts I raced for the first time in 2008 and Minnesota at the Human Race 8k. <\/a>I was pleased with my race so that was good.\u00a0 I detailed the information provided from Ryan Shay’s autopsy<\/a> and the tragedy of his death.\u00a0\u00a0 My wife and I have been long time supporters of the ONE Campaign<\/a> and its efforts to end global poverty.\u00a0 Last year Mesert Defer won the 3000m World Indoor Championships while wearing<\/a> a ONE Campaign wristband.\u00a0 Do you stretch or not? That seems to be an ongoing controversy<\/a>. I didn’t provide any great insights but just some “expert” opinions. Finally, Foto Friday<\/a> was some more memorabilia.<\/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 400
\n5-K pace<\/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
10-K Race<\/strong><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday<\/strong> was an easy 3.25 miles around the Metrodome loop in my new Mizuno shoes! It was 38 with a 35 wind chill, I wore shorts but was a little cold!\u00a0 There was still plenty of ice around as the snow melt refroze overnight.\u00a0 26:42. I biked to work and to SALT in the evening for about 10 miles total.<\/p>\n

Tuesday<\/strong> was a 8x400m workout.\u00a0 This time the Garmin functioned properly. It was 45 with a wind chill of 37 which made for pretty decent weather for an interval workout on the Greenway.\u00a0 It took a little bit to warm-up.\u00a0 The first 4 were into the wind and the final 4 was with the wind at my back.\u00a0 The intervals were: 1:32, 1:35, 1:35, 1:31, 1:28, 1:29, 1:30, 1:26<\/strong>. I wasn’t really sore or anything but biking 7 miles (roundtrip) to work helped.<\/p>\n

Wednesday<\/strong> I ran a new random route from my house towards Uptown making a square.\u00a0 It was 3.2 miles in 26:41. It was 31 with no wind which is a nice change.\u00a0 The sunrise on downtown was beautiful as I crossed over 35-W. I was a little\u00a0 sore but nothing major and it worked out pretty well.\u00a0 My foot felt good as well.<\/p>\n

Thursday<\/strong> no running for me.<\/p>\n

Friday<\/strong> was a rough tempo run.\u00a0 I felt tired and a little sore when I set out and never really got into a good groove.\u00a0 I think I hit tempo pace (maybe on a downhill) but couldn’t really sustain it.\u00a0 It was 30 with a 23 wind chill and a fresh dusting of snow – which probably didn’t help much especially since it was the first day of spring!<\/p>\n

Saturday<\/strong> a rare two days of rest in one week… I decided that given the fact that I’m still trying to fight off plantar fascitits, I should take the day off instead of an easy run.\u00a0 I was on my feet for 3 hours Friday night and my leg was really hurting afterwards.\u00a0 Ugh.<\/p>\n

Sunday<\/strong> afternoon races are a little weird, you have all morning to relax but what to you do about food?\u00a0 It ws a gorgeous day about 54 around the start.\u00a0 There was a pretty strong headwind on the way out during the Human Race 8k.\u00a0 So uphill and headwind aren’t a good combination and downhill and a tailwind when you are exhausted helps a little.\u00a0 I ran 1:30 slower than last year in 33:02.\u00a0 I got a cramp at about the 4 mile mark but the downhill helped!<\/p>\n

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

Running 21.7 miles<\/p>\n

Biking 20.7 miles<\/p>\n","protected":false},"excerpt":{"rendered":"

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 his death.\u00a0\u00a0 My wife and […]<\/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-1175","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-iX","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":155,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-plan-for-2008\/","url_meta":{"origin":1175,"position":0},"title":"Race Plan for 2008","author":"crossn81","date":"January 10, 2008","format":false,"excerpt":"Last night I bit the bullet and registered for my first 2008 race. My plan has been to run a spring 1\/2 marathon before my fall marathon debut. There was a lot to consider: Time to rest\/recover before starting marathon training Potential weather Course - flat vs hilly Longevity 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":[]},{"id":1497,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/guest-post-tune-up-races\/","url_meta":{"origin":1175,"position":1},"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":112,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","url_meta":{"origin":1175,"position":2},"title":"Training Analysis, Part 1","author":"crossn81","date":"November 14, 2007","format":false,"excerpt":"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\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/minitraining.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":1175,"position":3},"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":235,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-twelve-final\/","url_meta":{"origin":1175,"position":4},"title":"Half Training: Week Twelve – Final","author":"crossn81","date":"April 22, 2008","format":false,"excerpt":"Image provided by stock.xchn. This is it, the final week of training! Monday - Run 6 miles at goal half marathon pace. A very nice morning for a run! It was just under 30, but sunny. After a half-mile warm-up I did an out and back 6 miler on the\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":132,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-3\/","url_meta":{"origin":1175,"position":5},"title":"Training Analysis, Part 3","author":"crossn81","date":"December 5, 2007","format":false,"excerpt":"In this final edition of looking back over my 2007 training, I will look at my training for the Mid-South Half-Marathon. This is part 3. See Part 1 and Part 2. I was asked to travel to Arkansas to compete by friend Brian Rayl. After a little deliberation I decided\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/wynnememorabila.JPG?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1175","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=1175"}],"version-history":[{"count":7,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1175\/revisions"}],"predecessor-version":[{"id":1200,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1175\/revisions\/1200"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}