{"id":1268,"date":"2009-04-20T04:41:48","date_gmt":"2009-04-20T09:41:48","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1268"},"modified":"2009-04-26T10:50:38","modified_gmt":"2009-04-26T15:50:38","slug":"week-10-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-10-half-marathon-training\/","title":{"rendered":"Week 10: Half Marathon Training"},"content":{"rendered":"

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

Week 11<\/a> 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<\/a>.\u00a0 Last year I began looking forward to by goal of racing my first marathon with this contemplative post<\/a>.\u00a0 Another compilation post of two great lists<\/a> that every runner should read at least once. \u00a0 Foto Friday<\/a> was a picture of the infamous Grandma’s Saloon & Grill sign of Grandma’s Marathon Fame.<\/p>\n

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

Running – 28.3 miles<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n

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

\n
3 m run + strength<\/div>\n<\/td>\n
\n
55 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
5 m pace<\/div>\n<\/td>\n
\n
2:00 run (3\/1)<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday <\/strong>an easy 3.25 miles on the Metrodome loop.\u00a0 I was very tight and sore for the first 1\/2 mile or so then it seemed everything loosened up.\u00a0 It was 43 with a 38 wind chill so not too shabby!\u00a0 A pretty uneventful run and some core work afterwards.\u00a0 I finished in 25:00.<\/p>\n

Tuesday<\/strong> was a 4 x 1600 at race pace or 6:52. It was 40 and sunny when I set out along the Greenway for the interval workout.\u00a0 I did a 5 minute warm-up (10 is better I’ve decided) and then the workout with 1\/4 mile rest between each. The 4 intervals were 6:45, 6:46, 6:39, and 6:42.\u00a0 Not too bad, though the purpose of the workout is to help your body remember what goal pace is – so on that note I failed!<\/p>\n

Wednesday<\/strong> was a new random route through the Whittier neighborhood.\u00a0 I just took off down 24th Street and made a left turn at about 1.5 miles and came back along 26th Street to my house.\u00a0 There aren’t many options to cross over 35-W so I’ve got to be a little careful that I don’t mess one of these up! It was 40 and sunny.\u00a0 My legs felt a little tight from yesterday’s workout.\u00a0 I finished in 23:48.<\/p>\n

Thursday<\/strong> was a nice day off.<\/p>\n

Friday<\/strong> I ran my 55 minute tempo run along the Minnesota River on the Sibley trail.\u00a0 This is a nice flat trail that meanders along next to the river through different scenery.\u00a0 The out and back tempo was about 7.5 miles and I felt pretty good for most of it – the last few miles were pretty tired.\u00a0 I kept trying to push the pace and got pretty close to tempo pace.\u00a0 It was in the low 50’s and overcast for the run. When I woke up my Plantar didn’t hurt which was a nice change – too bad it didn’t last.<\/p>\n

Saturday<\/strong> we met at Lebanon Hills again for a nice easy long run.\u00a0 It was in the low-50’s with the sun starting to peak through the clouds and we did about 12 miles in 1:36:26 on the east side of the park.\u00a0 This side is flatter but still has plenty of hills to make you tougher! It felt like a pretty relaxed pace for most of the run which was a nice change!<\/p>\n

Sunday<\/strong> I did a nice easy 300 yards at the YWCA pool.\u00a0 It was empty so I had a lane to myself and I actually swam most of it continously which is a good change.<\/p>\n

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

Run: 32.2 Miles
\nBike: 22.0 Miles
\nSwim: 300 Yards<\/p>\n","protected":false},"excerpt":{"rendered":"

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 contemplative post.\u00a0 Another compilation post […]<\/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-1268","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-ks","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":232,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/foto-friday-20\/","url_meta":{"origin":1268,"position":0},"title":"Foto Friday","author":"crossn81","date":"April 18, 2008","format":false,"excerpt":"This is from our trip up north. This is the original Grandma's Saloon & Grill in Duluth, MN. It was a nasty day but they had some great food! In case you didn't know they are the headlining sponsor for June's Grandma's Marathon. It filled up and closed last week.\u2026","rel":"","context":"In "Foto"","block_context":{"text":"Foto","link":"https:\/\/www.teamcrossworld.com\/running\/category\/foto\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1800,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/minnesota-marathons\/","url_meta":{"origin":1268,"position":1},"title":"Minnesota Marathons","author":"crossn81","date":"January 20, 2010","format":false,"excerpt":"Want to complete 26.2 miles in Minnesota? \u00a0Below is a list of races throughout the state and surrounding states. \u00a0Some well known ones and some you've probably never heard of. \u00a0The list is compiled from the MarathonGuide.com. The link on the name of the race points to the official homepage,\u2026","rel":"","context":"In "Calendar"","block_context":{"text":"Calendar","link":"https:\/\/www.teamcrossworld.com\/running\/category\/calendar\/"},"img":{"alt_text":"earthday3a","src":"https:\/\/i0.wp.com\/farm4.static.flickr.com\/3020\/2609701040_1d039ea8f6_m.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":810,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/usatf-mn-teamchampionship-schedule\/","url_meta":{"origin":1268,"position":2},"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":112,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","url_meta":{"origin":1268,"position":3},"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":75,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/guest-review-lewis-clark-marathon\/","url_meta":{"origin":1268,"position":4},"title":"Guest Review: Lewis & Clark Marathon","author":"crossn81","date":"September 28, 2007","format":false,"excerpt":"In order to spice things up here I asked Anderson runner Brian Rayl to write a review of the Lewis & Clark Marathon in St. Charles, MO. If you would like to submit a review e-mail me and we'll see what we can work out. Enjoy! Five Central Indiana Runners\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.fleetfeetstl.com\/specialevents\/lc\/images\/lclogo.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":898,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/stillwater-marathon-has-problems\/","url_meta":{"origin":1268,"position":5},"title":"Stillwater Marathon has Problems","author":"crossn81","date":"December 11, 2008","format":false,"excerpt":"A discussion of the Stillwater Marathon and other spring marathons in Minnesota, Wisconsin, North Dakota, South Dakota, and Iowa. The Stillwater Marathon had some problems with the Stillwater City Council in planning this inaugural marathon. Things have worked out but there are 15 other marathons in close proximity.","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1268","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=1268"}],"version-history":[{"count":6,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1268\/revisions"}],"predecessor-version":[{"id":1306,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1268\/revisions\/1306"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}