{"id":1404,"date":"2009-06-08T18:12:14","date_gmt":"2009-06-08T23:12:14","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1404"},"modified":"2009-07-05T08:33:02","modified_gmt":"2009-07-05T13:33:02","slug":"tcm-training-week-1","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-1\/","title":{"rendered":"TCM Training Week 1"},"content":{"rendered":"

In previous years I offered a summary of my running in between the 2008 half-marathon and marathon training and included some other tidbits<\/a> too.\u00a0 Last Year’s Foto Friday<\/a> was a picture of a flying monkey.\u00a0 In 2007 I provided some advice for running with headphones<\/a>.<\/p>\n

Last Year’s Mileage<\/strong><\/p>\n

Run: 29.6 Miles
\nBike: 40.0 Miles<\/p>\n

Monday<\/strong> I biked to the YWCA for some time in the pool.\u00a0 I ended up doing 500 meters.\u00a0 I feel like I’m getting stronger in the water, so maybe soon I’ll actually get a good sustained cardio workout!<\/p>\n

Tuesday<\/strong> I realized that I should be starting my training for the marathon this week.\u00a0 So I’ll be using Hal Higdon’s 18 week Advanced II<\/a> schedule.\u00a0\u00a0 Last year I used Intermediate II<\/a> with good results. Today that called for a 3 x hill workout.\u00a0 I ran to the Stone Arch Bridge as my warm-up and then ran from the river bottom to the West River Road bike path on the south side of the bridge.\u00a0 They were tough.\u00a0 Hal tries to scare people away with this week 1 day 1<\/a> warning:<\/p>\n

This Advanced-II<\/strong> Training schedule is the toughest of all my programs! It is for very<\/em> experienced runners seeking to fine-tune their training by following a program that includes two days of speedwork plus more mileage than the programs leading up to it. Hopefully you arrived at this program with a background of speed training and know what it’s like to do hill repeats, interval training on the track and tempo running in the woods. If not, this is no time to start. You would be much better following one of the Intermediate programs or Advanced-I and saving this program for a later marathon. (You’re not listening; I can tell.) Okay, you read my disclaimer and agreed to the conditions for acceptance into this very tough program. For the next 18 weeks, you will use Monday as <\/em>a day of comparative rest by running an easy 3 miles, then adjourning to the gym for 15-30 minutes of stretching<\/strong><\/a> and <\/span>strength training<\/strong><\/a>. (This might be a good workout to do in a health club, since you can do your 3-miler on a treadmill before heading to the weight room.) Wednesday workouts will be about the same. Fridays are rest days, since even Advanced runners need to rest. On the other days, get ready to bust! Are you up to the challenge?\u00a0Only a small percentage of runners can benefit from a program this demanding, but let’s give it a try.<\/p><\/blockquote>\n

Wednesday<\/strong> resulted in a nice easy 3.25 mile run on my Metrodome loop.\u00a0 I ran it backwards for a little change of pace.\u00a0 It was 68 and sunny – which felt pretty warm.\u00a0 It was 2pm when I actually ran and I hadn’t had any lunch yet so I was very hungry.<\/p>\n

Thursday<\/strong> was Tempo run day.\u00a0 I ran it out and back along the Greenway and did a pretty good job of running Higdon’s tempo style.\u00a0 Slowly pick-up the pace until you hit 10k pace – hold for a few minutes – slowly slow back down.\u00a0 I think I struggle with the slowly slowing back down thing.\u00a0 I didn’t quite make the full 30 minutes but 3.8 miles in 27:44 works pretty well.\u00a0 It was 48 and sunny.<\/p>\n

Friday<\/strong> is the day of rest. I didn’t have to go to work, so all I did was bike the 1.5 miles to church.<\/p>\n

Saturday<\/strong> was cool and overcast.\u00a0 I met the guys at the Sibley House for what ended up being almost a 15 mile run along the Minnesota River. Right as we got out of the cars the first drops started falling.\u00a0 It never really poured, but was a nice soaking rain.\u00a0 Running under canopy the whole way was nice so we didn’t really start getting wet until we crossed the river and ran in the prairie for a little bit.\u00a0 The 48 temp made for a cool run, almost reminicent of last year’s TCM <\/a>– minus the major sustained deluge!\u00a0 I ran 1:52 for the run, though I got dropped with about 3 miles to go.\u00a0 After crossing the 494 bridge John and I lot contact with the group so we surged, getting down into the low 6’s to catch back up.\u00a0 Once we caught them I was spent and couldn’t hold the pace.\u00a0 The amazing thing was that my pace was still in the 7:30 range.\u00a0 I was pretty spent.\u00a0 Except for the first mile and the one with the major hill all of our miles where well under 8 which accounts for the overall 7:30 pace.<\/p>\n

Sunday<\/strong> we went to watch a friend do a triathlon – the Buffalo Olympic Triathlon<\/a>. It was fun to actually spectate and to watch him race and meet his goal on another cold and dreary day.\u00a0 I also did about 30 minutes of yoga, strength, and balance workouts on our new Wii Fit<\/a>.\u00a0 Sam’s Club<\/a> currently has them for $10 less than anywhere else.\u00a0 Suprisingly it was actually a little bit of a workout – especially for the core and stabalizer muscles.\u00a0 After today’s workout my Wii Fit Age<\/a> is 28 (I’m 27 for now).<\/p>\n

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

Run: 26.6 Miles
\nBike: 36.8 Miles
\nSwim: 500.0 M<\/p>\n","protected":false},"excerpt":{"rendered":"

In previous years I offered a summary of my running in between the 2008 half-marathon and marathon training and included some other tidbits too.\u00a0 Last Year’s Foto Friday was a picture of a flying monkey.\u00a0 In 2007 I provided some advice for running with headphones. Last Year’s Mileage Run: 29.6 Miles Bike: 40.0 Miles Monday […]<\/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":[14,13,27],"tags":[],"class_list":["post-1404","post","type-post","status-publish","format-standard","hentry","category-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-mE","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1329,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/no-training-week\/","url_meta":{"origin":1404,"position":0},"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":1665,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/post-marathon-update\/","url_meta":{"origin":1404,"position":1},"title":"Post- Marathon Update","author":"crossn81","date":"October 12, 2009","format":false,"excerpt":"In case you were wondering, I haven't run since the marathon.\u00a0 I don't plan on running again for awhile.\u00a0 The problem with an early fall marathon is that you miss out on a lot of great running weather.\u00a0 Especially when you have a nagging injury for almost 9 months.\u00a0 I\u2026","rel":"","context":"In "Highlights"","block_context":{"text":"Highlights","link":"https:\/\/www.teamcrossworld.com\/running\/category\/highlights\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1102,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-1-half-marathon-training\/","url_meta":{"origin":1404,"position":2},"title":"Week 1: Half Marathon Training","author":"crossn81","date":"February 16, 2009","format":false,"excerpt":"This begins my first week of half-marathon training for the Lake Minnetonka Half-Marathon.\u00a0 I decided to do something a little different, yes I want a PR but I also want a \"fun\" race with maybe some scenery. Running part way around Lake Minnetonka seems to fit that bill!\u00a0 As far\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"\/running\/images\/2-10-09hillwork.png","width":350,"height":200},"classes":[]},{"id":1421,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-2\/","url_meta":{"origin":1404,"position":3},"title":"TCM Training Week 2","author":"crossn81","date":"June 15, 2009","format":false,"excerpt":"Last year I raced the USATF 5000 meter track race at Hamline.\u00a0 I am glad it wasn't part of the circuit this year! It also served as Foto Friday.\u00a0 Over the same weekend last year was a heart-wrenching 3200m for Nicole Cochran of Washington.\u00a0 You may recall the story, she\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":1467,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/2009-marathon-class-1\/","url_meta":{"origin":1404,"position":4},"title":"2009 Marathon Class #1","author":"crossn81","date":"July 15, 2009","format":false,"excerpt":"The first \"class\" session of this year's Fall Marathon Training program focused on three areas 1) Places to run in the Twin Cities Metro 2) Training Philosophy 3) Goal Setting Where to Run in the Twin Cities Metro? Of course I've written about great places to run, some of which\u2026","rel":"","context":"In "Course Comments"","block_context":{"text":"Course Comments","link":"https:\/\/www.teamcrossworld.com\/running\/category\/course-comments\/"},"img":{"alt_text":"","src":"\/running\/images\/mikesgoalsettingpyramid.jpg","width":350,"height":200},"classes":[]},{"id":1559,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-11\/","url_meta":{"origin":1404,"position":5},"title":"TCM Training Week 11","author":"crossn81","date":"August 17, 2009","format":false,"excerpt":"Steady as she goes - making progress. Previous Posts Due to travelling and my current running I didn't run the MDRA 15k this year, but here are my thoughts on last year's race. As part of my World Vision series I wrote about their financial capabilities. 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