{"id":1301,"date":"2009-05-05T07:47:28","date_gmt":"2009-05-05T12:47:28","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1301"},"modified":"2009-05-05T07:47:28","modified_gmt":"2009-05-05T12:47:28","slug":"week-12-half-marathon-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-12-half-marathon-training\/","title":{"rendered":"Week 12: Half Marathon Training"},"content":{"rendered":"

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

I celebrated being done with the training cycle by resting and racing the Get in Gear 10k<\/a> – almost setting a PR (posted my race number<\/a>).\u00a0 To go along with this phase I talked about detraining<\/a>. A local marathoner used his mad skills to chase down a thief<\/a> (Team Cross doesn’t recommend doing this).\u00a0 My mom sent me a story from the hometown paper about a co-worker\/teacher who ran at Boston<\/a>.\u00a0 This week’s Foto Friday<\/a> was a picture of “Get in Gear” written in the snow before the race start.<\/p>\n

Mileage<\/p>\n

Running – 9.2 miles<\/p>\n\n\n\n
\n
3 m run + strength<\/div>\n<\/td>\n
\n
6 x 400
\n5-K pace<\/div>\n<\/td>\n
\n
2 m run + strength<\/div>\n<\/td>\n
\n
30 min tempo<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
Rest<\/div>\n<\/td>\n
\n
Half Marathon<\/strong><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Monday<\/strong> was an easy 3.25 on my Metrodome Loop.\u00a0 Nothing too exciting. About 42 and overcast with a wind chill of 35.\u00a0 It didn’t really seem that windy and overall the run felt nice and relaxed.\u00a0 I finished in 24:30.<\/p>\n

Tuesday<\/strong> I ran my 6×400 workout on the Greenway on a nice morning.\u00a0 44 and sunny with a decent amount of headwind.\u00a0 My goal was 1:26 which is 5k pace but I didn’t want to push too hard.\u00a0 I won’t see any benefit from this workout on race day – it was just an opportunity to open up the legs and sharpen up a bit.\u00a0 My splits were 1:33, 1:30,1:30,1:27,1:29,1:28 and only on the second half did it really feel like I was having to push.\u00a0 The rest felt very smooth.\u00a0 It was a total 5 mile workout in 39:44.
\n<\/span><\/p>\n

Wednesday<\/strong> – a 2 mile run felt like such a waste of time.\u00a0 It would take almost as much time to get ready as it would to run it.\u00a0 So I decided to take the day off, rest my foot and enjoy tapering.<\/p>\n

Thursday<\/strong> was a pretty overcast morning but warm.\u00a0 55 and humid for my 4 mile run. I didn’t really try to make it a tempo at all.\u00a0 I figured an easy run was more appropriate and it felt good.\u00a0 I did it in 30 minutes heading East along the Greenway.\u00a0 Nothing special. My heel felt pretty good all day.<\/p>\n

Friday<\/strong> felt a little lazy but rested.\u00a0 Foot pain is almost gone!<\/p>\n

Saturday<\/strong> another rest day.<\/p>\n

Sunday<\/strong> Race Day!\u00a0 I was initially very disappointed but after processing it and writing my review <\/a>it wasn’t quite as bad as previously thought.\u00a0 But still a 1:36:26 is not what I had planned on.<\/p>\n

Mileage:<\/p>\n

Running – 25.5 miles<\/p>\n

Biking – 8\u00a0 miles<\/p>\n","protected":false},"excerpt":{"rendered":"

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 (Team Cross doesn’t recommend doing […]<\/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-1301","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-kZ","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1497,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/guest-post-tune-up-races\/","url_meta":{"origin":1301,"position":0},"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":3501,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/get-in-gear-finish\/","url_meta":{"origin":1301,"position":1},"title":"Get in Gear Finish","author":"crossn81","date":"April 25, 2010","format":false,"excerpt":"I didn't run the Get in Gear this year and truthfully didn't watch much of the race. \u00a0After a group training run for Team World Vision a friend and I stopped by for awhile and watched. \u00a0We did get to see the half-marathon leaders finish and a bunch of the\u2026","rel":"","context":"In "365"","block_context":{"text":"365","link":"https:\/\/www.teamcrossworld.com\/running\/category\/365\/"},"img":{"alt_text":"Cimg0370","src":"https:\/\/i0.wp.com\/getfile9.posterous.com\/getfile\/files.posterous.com\/teamcross365\/7HRv9MmjR0O70dzeBygE0MZHxnYyxb5WN38eO46AvtYpGcmjO6yDPRwSzYmE\/CIMG0370.jpg.scaled.500.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1329,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/no-training-week\/","url_meta":{"origin":1301,"position":2},"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":274,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/running-status\/","url_meta":{"origin":1301,"position":3},"title":"Running Status","author":"crossn81","date":"June 3, 2008","format":false,"excerpt":"As I begin Marathon Training this week I thought I would take a look back at what has happened with my running since the end of my Half Marathon Training. I spent 12 weeks training for the Earth Day Half Marathon at the end of April. Since then my running\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":1964,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/get-in-gear-10k\/","url_meta":{"origin":1301,"position":4},"title":"Get in Gear 10k","author":"crossn81","date":"April 28, 2010","format":false,"excerpt":"I didn't run the Get in Gear 10k this year, though I would have loved to be in shape to take part in this \"Annual Rite of Spring.\" \u00a0It was a cool (low-50's) and rainy morning (with a spell of lightening and thunder before race time), which was actually better\u2026","rel":"","context":"In "10K"","block_context":{"text":"10K","link":"https:\/\/www.teamcrossworld.com\/running\/category\/10k\/"},"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":1301,"position":5},"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. 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