{"id":1252,"date":"2009-04-13T04:26:31","date_gmt":"2009-04-13T09:26:31","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1252"},"modified":"2009-04-19T16:10:52","modified_gmt":"2009-04-19T21:10:52","slug":"week-9-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-9-half-marathon-training\/","title":{"rendered":"Week 9: Half Marathon Training"},"content":{"rendered":"

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

Last year I was driving home from Alabama, ran in Chicago and found 5 inches of snow in MN.\u00a0 Week 10<\/a> didn’t go well last year! I was a little sick, my leg hurt, and more traveling.\u00a0 My unscientifc poll<\/a> showed that only 1\/3 of my readers stretch before and after every run. You might recall that after finishing last year’s Little Rock Marathon, Adam Nickel died suddenly.\u00a0 A month later his cause of death<\/a> was announced.\u00a0 This time last year was the London\u00a0 Marathon – with lots of Ryan Hall hype I highlighted the Massai Warriors and their marathon attempt – before <\/a>and after<\/a>. Last year’s Foto Friday<\/a> was the last of my memoribilia from my wall of fame.<\/p>\n

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

Run – 15 Miles
\nBike – 8 Miles<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
5 x 800
\n10-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
15-K Race<\/strong><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday<\/strong> since this is Spring Break<\/em> I had hoped to have some fun with my training this week – going places I don’t usually get to go.\u00a0 Today I decided to check out Pike Island<\/a>.\u00a0 We had walked around a little bit yesterday there so I knew it would be flooded – I wasn’t expecting what I found though!\u00a0 I ran through 4 flooded areas.\u00a0 The first was easily traversed with a fallen tree, the second went over my ankles in cold water, the third was a muddy mess that had me completely losing the trail and turning around, and the fourth was about to the middle of my shin (around 6-10 inches) deep of cold water.\u00a0 I think it was about 3.5 miles and the time is pretty irrelevant.\u00a0 Be sure to check out these videos <\/a>that I created after running there.\u00a0\u00a0 I should also note that my Garmin is still at the repair shop.<\/strong><\/p>\n

Tuesday<\/strong> was interval workout. 5 x 800 at 10k pace was on the schedule.\u00a0 The only local track that I know is open to the public is at the University of St Thomas so I drove over there and did my warm-up.\u00a0 My goal 10k pace is 6:26 which would make a 3:13 800. I handled that pretty well – 2:39,2:53, 2:54, 3:04, 2:57.\u00a0 I had about 200m active recovery time in between (all less than 2 minutes).\u00a0 After a short break I decided to finish the workout off with a 400 and a 200.\u00a0 I ran them in 1:13 and 0:35 respectively.\u00a0 I had to share the track with some female track members and the football team was using their field in middle so that was a little different than I expected.\u00a0 Obviously I felt tired, but I felt pretty good about the workout and enjoyed running on the track.<\/p>\n

Wednesday<\/strong> I decided to try something a little different.\u00a0 I had just been reading about recovery days and hard days in Running Times<\/a><\/em> and it was saying that you could do two hard days back to back as long as you followed with two recovery days.\u00a0 Since the schedule called for two off days before the weekend’s race I decided to give it a try and ran my 30 minute tempo run.\u00a0 It seemed a little odd today given my schedule to drive 30 minutes to run 30 minutes so I just ran along the Greenway<\/a>. I actually ran on the rocky section next to the Greenway which does have some nice flat trail (but not recommended).\u00a0 I did about 4.25 miles (still no Garmin) in exactly 30 minutes, ok 30:06.\u00a0 My legs were pretty tired from yesterday’s track workout (as expected)!<\/p>\n

Thursday<\/strong> I didn’t run.\u00a0 However, we did have a staff versus student basketball game.\u00a0 We got ripped off – students reffed and the scorekeepers did a terrible job.\u00a0 We lost by 3 points in over time.\u00a0 Not too shabby for 7 “old people” who don’t play much against about 15 middle schoolers who play all the time.\u00a0\u00a0 This may have been a mistake because my foot was almost done hurting and it started back again.\u00a0 I was also a lot more tired and sore than I expected to be – so maybe I ended up having 3 hard days in a row.\u00a0 The game also ruined a lot of the benefits of the massage I received in the morning. I also stood around at a bonfire for a few hours which tends to make my heel hurt worse. Ugh.<\/p>\n

Friday<\/strong> I didn’t run. I didn’t bike. I took the day 100% off.<\/p>\n

Saturday<\/strong> I ran the Fred Kurz Memorial 10 mile run.\u00a0 This was a time-handicapped race – with the handicap being assessed at the beginning. The first runners left at 8:30 and I left at 9:30 with several runner starting after me.\u00a0 I ended up running the 10 mile race in 1:10:31 which was pretty close to my goal of 1:08.\u00a0 I cramped about halfway through otherwise I’m pretty happy with my performance. My Garmin arrived which was great timing!<\/p>\n

Sunday<\/strong> was a great celebration of Easter and the resurrection of Jesus.\u00a0 We enjoyed time with friends and spending the day together.\u00a0 We rode our bikes around the neighborhood hanging up flyers for an upcoming event<\/a> and put about 10 miles on the bike.\u00a0 It was all at a nice leisurly pace which felt good.<\/p>\n

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

Run – 23.5 Miles
\nBike –\u00a0 21.7 Miles<\/p>\n","protected":false},"excerpt":{"rendered":"

Last Year Last year I was driving home from Alabama, ran in Chicago and found 5 inches of snow in MN.\u00a0 Week 10 didn’t go well last year! I was a little sick, my leg hurt, and more traveling.\u00a0 My unscientifc poll showed that only 1\/3 of my readers stretch before and after every run. […]<\/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-1252","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-kc","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":810,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/usatf-mn-teamchampionship-schedule\/","url_meta":{"origin":1252,"position":0},"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":52,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/indy-classic-marathon-date-changed\/","url_meta":{"origin":1252,"position":1},"title":"Indy Classic Marathon Date Changed","author":"crossn81","date":"August 21, 2007","format":false,"excerpt":"According to the Indy Star the date has been changed from Sept 8 to Nov 3 after event organizers met with city officials. The event had over 12,000 participants registered for this year's inaugural race. The event's website had this to say: Due to other events taking place in Downtown\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":1252,"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":1329,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/no-training-week\/","url_meta":{"origin":1252,"position":3},"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":1781,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/january-races\/","url_meta":{"origin":1252,"position":4},"title":"January Races","author":"crossn81","date":"January 13, 2010","format":false,"excerpt":"It is a little late to be doing this, but better late than never! Here are some upcoming races for the month of January: January 16 - Polar Challenge 5k in Bemedji, MN January 23 - Securian Frozen 5k & Half Marathon at the St Paul Winter Carnival.\u00a0 Check out\u2026","rel":"","context":"In "5K"","block_context":{"text":"5K","link":"https:\/\/www.teamcrossworld.com\/running\/category\/5k\/"},"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":1252,"position":5},"title":"Marathon Training: Week 14","author":"crossn81","date":"September 8, 2008","format":false,"excerpt":"Image from stock.xchn. 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