{"id":1197,"date":"2009-03-30T04:44:55","date_gmt":"2009-03-30T09:44:55","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1197"},"modified":"2009-04-05T09:45:11","modified_gmt":"2009-04-05T14:45:11","slug":"week-7-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-7-half-marathon-training\/","title":{"rendered":"Week 7: Half Marathon Training"},"content":{"rendered":"

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

Running – 39 miles<\/p>\n

This was Easter week last year and between the Human Race 8k and traveling home for Easter my Week 8<\/a> training was a little messed up.\u00a0 I discovered how to create “blog bling<\/a>” or the little picture of me in the address bar.\u00a0 Being back in Indiana and having easy access to dirt trails made me long for trail running<\/a>.\u00a0 I think I’m at that point again this year, I think in part because it is a long wait for trails to clear and not be a complete muddy mess.\u00a0 Even before the 100 push-up craze hit the blogosphere I was extolling the benefits of the push-up<\/a> for all around physical fitness.\u00a0 Last year’s Foto Friday<\/a> was a terrible picture of me finishing at the Human Race.<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
4 x 800
\n10-K pace<\/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
4 m pace<\/div>\n<\/td>\n
\n
1:45 run (3\/1)<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday <\/strong>I ran the Metrodome 3.25 mile loop in 25 minutes.\u00a0 It was a nice 42 outside with a wind chill of 38.\u00a0 It had rained earlier in the morning, but didn’t while I was out.\u00a0 I was sore from the Human Race<\/a> but loosened up by the end of the run.<\/p>\n

Tuesday<\/strong> was another great morning for a workout.\u00a0 Today was 4 x800 meters in around 6:30 pace (or 3:15). It was 51 with a little wind and overcast.\u00a0 I did the intervals on the Greenway<\/a>, heading East.\u00a0 My splits were 3:04, 3:04, 2:59, 3:00.\u00a0 Obviously I was quite pleased to have all the intervals under goal pace – even with the wind.\u00a0 This workout made me feel a lot better about where my running is.<\/p>\n

Wednesday<\/strong> I did a nice easy run around Powderhorn.\u00a0 This time I actually ran my old two lap route around the lake. it was 3.3 miles in 27 minutes. The temp was a nice 38 but the gusty winds brought the wind chill down to 14.\u00a0 It was also flurrying and starting to stick – though it never accumulated.<\/p>\n

Thursday<\/strong> was a nice day of rest!<\/p>\n

Friday<\/strong> I went looking for a different place to run and decided to head to Wirth Beach<\/a> and run around Theodore Wirth Park<\/a>.\u00a0 I haven’t run there very often and stuck mostly to the Grand Rounds Parkway before.\u00a0 I could clearly see some of the trails and decided to take them.\u00a0 I didn’t really know where they went or anything, but soon found a map that showed some general directions.\u00a0 I was a little disappointed because I was on the paved trail section but they went North and caught the parkway and that’s what I decided to do.\u00a0 After catching the parkway I was presented with a dirt trail option or staying on the paved trail – obviously I took the dirt path and eventually found myself back on the road – but not where I expected, nor did it have anything to offer besides sidewalk running so I turned around.\u00a0 I retraced my steps and stayed on the parkway heading back south.\u00a0 I got back to the beach area with about 10 minutes left so I kept running and found another little trail near the Bird Sanctuary<\/a> and ran the dirt paths for a little bit.\u00a0 It was a good run – didn’t really hit tempo pace but I pushed the pace when I could and felt solid with it. It ended up being 5.77 miles in 43 minutes on the sunny and windy morning – 24 with 14 wind chill.<\/p>\n

Saturday<\/strong> we met at Jensen Lake<\/a> in Lebanon Hills<\/a> which was a great change of pace and scenery.\u00a0 The plan was to run between 90 minutes and 2 hours but after arriving back at our cars after 90 minutes most of us were ready to be done.\u00a0 We had logged a tough 12 miles on the rolling hills around the park.\u00a0 It was a sunny and brisk morning in the mid-20’s when we started and into the 30’s by the end.\u00a0 It took us about 94 minutes and I was feeling it more in my legs than anywhere else.\u00a0 If you want a tough hill workout this is the place to go!\u00a0 The trail was virtually ice free with some small remnants here and there.\u00a0 One nice thing about the freezing temps was that the trail wasn’t muddy at all.<\/p>\n

Sunday<\/strong> my foot was hurting last night so I opted to go for a swim again this morning.\u00a0 I managed to get 400 yards out of the morning before becoming worn out.\u00a0 I did a mixture of freestyle and using the kickboard.\u00a0 It was nice to finish off with a sit in the hottub!!<\/p>\n

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

Running – 29.6 miles<\/p>\n

Swimming -400 yards<\/p>\n

Biking – 7.8 miles<\/p>\n","protected":false},"excerpt":{"rendered":"

Last Year Running – 39 miles This was Easter week last year and between the Human Race 8k and traveling home for Easter my Week 8 training was a little messed up.\u00a0 I discovered how to create “blog bling” or the little picture of me in the address bar.\u00a0 Being back in Indiana and having […]<\/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-1197","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-jj","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":214,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eight\/","url_meta":{"origin":1197,"position":0},"title":"Half Training: Week Eight","author":"crossn81","date":"March 24, 2008","format":false,"excerpt":"Image provided by stock.xchng. Well this is another crazy week here. The race last Sunday is still playing havoc with the training schedule as well as a quick trip south for Easter. Here's what I got for the week: Monday - Run 2 miles at 10K pace, then slow down\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":598,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/twin-cities-marathon-course-preview\/","url_meta":{"origin":1197,"position":1},"title":"Twin Cities Marathon Course Preview","author":"crossn81","date":"September 23, 2008","format":false,"excerpt":"httpv:\/\/www.youtube.com\/watch?v=5oRp9mZsqlo The entire course in 2.62 minutes. Here is how the producer described the video at YouTube: Here is a preview of the Medtronic Twin Cities Marathon course. Music by Blue Man Group - Drumbone. (The last 10K or so of the vid, from the river crossover on - is\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":328,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-11\/","url_meta":{"origin":1197,"position":2},"title":"Marathon Training: Week 11","author":"crossn81","date":"August 18, 2008","format":false,"excerpt":"A pretty good week that ended with my longest run ever! I definitely started to feel the load of building up the miles this week though, especially on the hills.\u00a0 The weather has been great for pretty much all the runs so that is really nice. Monday:4-6 easy miles. 5\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":1116,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-2-half-marathon-training\/","url_meta":{"origin":1197,"position":3},"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":299,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-4\/","url_meta":{"origin":1197,"position":4},"title":"Marathon Training: Week 4","author":"crossn81","date":"June 30, 2008","format":false,"excerpt":"The week started out pretty bad but the weekend running was excellent.\u00a0 I think the heat and humidity at the beginning of the week didn't help too much and it was a perfect weather weekend! Monday: Cross train today. I went to the YWCA again and swam.\u00a0 This week I\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.teamcrossworld.com\/running\/images\/4.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":1197,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1197","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=1197"}],"version-history":[{"count":7,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1197\/revisions"}],"predecessor-version":[{"id":1250,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1197\/revisions\/1250"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}