{"id":1217,"date":"2009-04-06T04:18:37","date_gmt":"2009-04-06T09:18:37","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1217"},"modified":"2009-04-12T20:46:59","modified_gmt":"2009-04-13T01:46:59","slug":"week-8-half-marathon","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-8-half-marathon\/","title":{"rendered":"Week 8: Half Marathon"},"content":{"rendered":"

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

Week 9<\/a> last year of training was pretty low due to traveling (coming home from Easter weekend and flying to Alabama for a wedding), not to mention that I had some\u00a0 severe pain on a mid-week run.\u00a0 Last year I was doing monthly highlights of blog posts – you can see March’s here<\/a>.\u00a0 Let me know which format you like better.\u00a0 What do you think about Zen Running<\/a>? Last year’s Foto Friday<\/a> was a nasty picture of me finishing the Human Race.<\/p>\n

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

Running –\u00a0 22 miles<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n

3 x 1600
\nRace pace<\/p>\n<\/td>\n

\n
3 m run + strength<\/div>\n<\/td>\n
\n
50 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
5 m pace<\/div>\n<\/td>\n
\n
1:45 run<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday<\/strong> was my standard 3.24 miles around the Metrodome loop.\u00a0 It was 34 with a 29 wind chill and a nice sunrise hitting the skyline for an easy run.\u00a0 I felt pretty good and I was wearing my new Brooks Adrenaline GTS 8<\/a>\"\". I finished in 26:08.<\/p>\n

Tuesday<\/strong> was a 3x mile repeat at race pace.\u00a0 My goal race pace is 6:50 so that was the goal for these along the Greenway. It was 34 with a 24 wind chill and a little bit of rain.\u00a0 I did a 10 minute warm-up and then one repeat before turning around.\u00a0 It was a nice tail wind on the way out which made for a not so nice head wind for the last 2 repeats.\u00a0 My times were 6:19, 6:47, 6:34<\/strong> so I did well – except the workouts purpose was to train your body to run the right pace not an all out effort.\u00a0 Still, I’m not going to complain.<\/p>\n

Wednesday<\/strong> I did my modified loop around Powderhorn which turned out to be 3.5 miles on a snowy morning.\u00a0 A dusting on the ground and flurries falling.\u00a0 It was 34 with a 24 wind chill.\u00a0 Nothing too exciting on this almost 29 minute run.<\/p>\n

Thursday<\/strong> was a nice day off, too bad it was a nice day outside too.\u00a0 I had discovered that my Garmin was no longer beeping during workouts and talked with customer service.\u00a0 It sounds like my speaker stopped working so I’m sending it in for repairs.<\/p>\n

Friday<\/strong> was my first workout with out my Garmin and it was a little weird.\u00a0 Not a lot of data to crunch – but I didn’t feel the freedom that I sometimes feel when not wearing it.\u00a0 I ran between 7 and 7.5 miles around Lake Calhoun and Lake of the Isles – tacking on a little bit at the end to get to the 50 minute mark.\u00a0 It was 40 with no wind chill but the breeze coming off the lakes was still pretty cool due to ice still hanging on.\u00a0 I’m not sure of my “tempo” but I’m pretty sure I got down pretty close for awhile.\u00a0 I’m glad they maintain porta-potties around the lakes all year long!<\/p>\n

Saturday<\/strong> we met at the Jensen Lake Trailhead again and did an hour warm-up on the East side of the park’s trails. We maintained a pretty steady pace throughout and enjoyed the cool morning – it was about 30.\u00a0 It warmed up during this part of the run and most of us shed layers as we headed out for the second part.\u00a0 The second part was a tough hill workout on the “zoo trails” section of the Lebanon Hills park.\u00a0 It includes one killer hill (that we run twice) and lot of other hills.\u00a0 I was dragging pretty bad by the end of the 2 hour workout.\u00a0 It is somewhere around 15 miles.<\/p>\n

Sunday<\/strong> my wife and were going to go swimming at the Midtown YWCA, but when we got there the pool was closed for their indoor triathalon.\u00a0 We decided to drive over to the Uptown YWCA, hoping that their pool would be open.\u00a0 There is a different feel at their pool.\u00a0 It feels more like a lap pool – the Midtown\u00a0 YW has a huge slide and kid section in the same area as the lap pool.\u00a0 Also most of the time that we swim it is during a Master’s class and they take up all but 2 lanes, while this morning at the Midtown pool there was no closed lanes.\u00a0 Finally, the Midtown YWCA is 25 meters not 25 yards like the Uptown one.\u00a0 All that to say I swam 500 meters.\u00a0 My right shoulder hurt this week again about 3\/4 of the way through.<\/p>\n

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

Running<\/strong> – 35.3 miles<\/p>\n

Swimming<\/strong> – 500 meters<\/p>\n","protected":false},"excerpt":{"rendered":"

Last Year Week 9 last year of training was pretty low due to traveling (coming home from Easter weekend and flying to Alabama for a wedding), not to mention that I had some\u00a0 severe pain on a mid-week run.\u00a0 Last year I was doing monthly highlights of blog posts – you can see March’s here.\u00a0 […]<\/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-1217","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-jD","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1301,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-12-half-marathon-training\/","url_meta":{"origin":1217,"position":0},"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":112,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","url_meta":{"origin":1217,"position":1},"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":1217,"position":2},"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":1132,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-3-half-marathon-training\/","url_meta":{"origin":1217,"position":3},"title":"Week 3: Half Marathon Training","author":"crossn81","date":"March 2, 2009","format":false,"excerpt":"Last Year Run: 37.9 Miles Bike: 17.0 Miles This time last year I was in Week 4 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 the MDRA and extolled\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":235,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-twelve-final\/","url_meta":{"origin":1217,"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":155,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-plan-for-2008\/","url_meta":{"origin":1217,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1217","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=1217"}],"version-history":[{"count":5,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1217\/revisions"}],"predecessor-version":[{"id":1265,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1217\/revisions\/1265"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}