{"id":1281,"date":"2009-04-27T04:47:39","date_gmt":"2009-04-27T09:47:39","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1281"},"modified":"2009-05-01T11:43:20","modified_gmt":"2009-05-01T16:43:20","slug":"week-11-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-11-half-marathon-training\/","title":{"rendered":"Week 11: Half Marathon Training"},"content":{"rendered":"

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

I was a little disappointed with my race at the 2008 Earth Day Half Marathon<\/a> and Week 12<\/a> of training.\u00a0 I also registered <\/a>for my first marathon – Twin Cities while Chicago filled up<\/a>. I started a new series which lasted for awhile posting up various race numbers<\/a> on Wednesday.\u00a0 I highlighted a new report on running being a prevention for dementia<\/a>.\u00a0\u00a0 Foto Friday<\/a> was a glamor shot of me from the half-marathon.<\/p>\n

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

Running – 26.2 (ironic eh?)<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
6 x 800
\n10-K pace<\/div>\n<\/td>\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
60 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
3 m pace<\/div>\n<\/td>\n
\n
2:00 run<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday <\/strong>I did an easy 3.28 mile run past Powderhorn.\u00a0 It felt good and the weather was nice – 38 and overcast. I ran it in 25:46.<\/p>\n

Tuesday<\/strong> was an interval day.\u00a0 I wanted something different than the Greenway <\/a>so I did my Riverfront loop<\/a> – not sure how it would work out with my 6 x800 at 10k pace – 6:26 or 3:12 for an 800.\u00a0 My warm-up time ended right before hitting the River Rd so I stopped the timer until I got there and began my first interval down the hill to the river.\u00a0 I felt pretty good on most of them, some had more wind and hills than others but this workout was more like race conditions due to the varying terrain than on the Greenway. My splits with 400 meters rest were 3:03, 3:07, 3:19, 3:23, 3:16, 3:08.\u00a0 So on average pretty good.\u00a0 The total run was 7.14 miles in 54:10.\u00a0 It was 38 and sunny with a 28 wind chill (so that says a little something about the wind).
\n<\/span><\/p>\n

Wednesday<\/strong> on a very sunny morning I went for a 3.25 mile run.\u00a0 I’ve really enjoyed the change in pace of my runs through the neighborhoods – going out about 1.5 miles turning and coming back.\u00a0 Today I went east towards Seward on 26th St – crossing Hiawatha at the light.\u00a0 Turning on 29th Ave and heading back on 24th St.\u00a0 It was 41 with a 35 wind chill.\u00a0 About a mile into the run I saw a bicyclist get hit by a car.\u00a0 Luckily the car was stopped and just started to roll forward.\u00a0 I’m not sure what the idiot was doing since all 5 lanes of traffic were stopped and 3 bikes were crossing in a bike crossing lane.\u00a0 She was fine and the driver and other cyclists were helping her so I continued on.\u00a0 Everything felt pretty loose except for my heel for the first 1\/2 mile or so.\u00a0 I didn’t wear any tape on the run today.\u00a0 I finished in 24:35.<\/p>\n

Thursday<\/strong> was absolutely gorgeous – but I rested.<\/p>\n

Friday<\/strong> was a beautiful day.\u00a0 Sunny. Mid 60’s.\u00a0 But a little too warm for my body.\u00a0 I planned on the 60 minute tempo run but had to cut it short at 7 miles (52:45) because I could feel that I was overheating.\u00a0 The run started out well on the Sibley trail but about 3 miles in things started falling apart – I went “exploring” a bit which was stupid and then struggled to get back into a groove.\u00a0 I did get down into the 10k goal pace range for a little bit.\u00a0 I could feel my breakfast sitting in my stomach, then my shoulder got really tight, and finally I could feel my face burning up and getting really hot.\u00a0 I decided to just quit at mile 7 and walk the last 3\/4 mile in.\u00a0 I felt really hot the rest of the day.<\/p>\n

Saturday<\/strong> morning I met Nathan and we along with a friend of his ran about 9 total miles.\u00a0 We went from his house near Minnehaha Falls and ran to Pike Island at a nice easy pace and then watched the start of the 2009 Get in Gear 10k<\/a>.\u00a0 We didn’t see many people we knew but cheered them on anyways.\u00a0 It was a pretty perfect day for a race – lower 40’s with a slight breeze.\u00a0 We had an enjoyable – slow run about 80 total minutes (including our really slow jog back to Nathan’s house after the start of the race).\u00a0 Looking at my map – the Garmin did a really weird thing while out on Pike Island – but the distances seem pretty close.<\/p>\n

Sunday<\/strong> I did my now usual swim and rest in the hot tub at the YWCA.\u00a0 I only did a couple of laps – 250 yards since I’m tapering.\u00a0 No need to wear yourself out!\u00a0 It was kind of a rainy morning too so it was nice to be inside.<\/p>\n

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

Running\u00a0 -29.4 miles<\/p>\n

Biking -29.8 miles<\/p>\n

Swimming – <\/strong>250 yards<\/p>\n","protected":false},"excerpt":{"rendered":"

Last Year I was a little disappointed with my race at the 2008 Earth Day Half Marathon and Week 12 of training.\u00a0 I also registered for my first marathon – Twin Cities while Chicago filled up. I started a new series which lasted for awhile posting up various race numbers on Wednesday.\u00a0 I highlighted a […]<\/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-1281","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-kF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":155,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-plan-for-2008\/","url_meta":{"origin":1281,"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":1281,"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":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":1281,"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":233,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/looking-ahead-half-and-full-marathon\/","url_meta":{"origin":1281,"position":3},"title":"Looking Ahead – Half and Full Marathon","author":"crossn81","date":"April 16, 2008","format":false,"excerpt":"Looking ahead this week I'm doing two pretty major things. I'm not sure what order they will happen exactly but I think I'm going to 1) Register for the 27th Annual Medtronic Twin Cities Marathon on Friday and then 2) race the Earth Day Half Marathon on Saturday. Twin Cities\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":1281,"position":4},"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":1318,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/race-plan-lake-minnetonka-half-marathon\/","url_meta":{"origin":1281,"position":5},"title":"Race Plan: Lake Minnetonka Half-Marathon","author":"crossn81","date":"April 30, 2009","format":false,"excerpt":"The time has come.\u00a0 Twelve weeks of training is about to pay off on what should be a beautiful morning to race around beautiful Lake Minnetonka. Yesterday I published a course preview and I must say that I think it is a pretty ideal course.\u00a0 Point to point, a few\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\/minnetonkaice.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1281","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=1281"}],"version-history":[{"count":6,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1281\/revisions"}],"predecessor-version":[{"id":1325,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1281\/revisions\/1325"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}