{"id":1467,"date":"2009-07-15T10:57:59","date_gmt":"2009-07-15T15:57:59","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1467"},"modified":"2009-07-15T11:34:49","modified_gmt":"2009-07-15T16:34:49","slug":"2009-marathon-class-1","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/2009-marathon-class-1\/","title":{"rendered":"2009 Marathon Class #1"},"content":{"rendered":"<table border=\"0\" align=\"right\">\n<tbody>\n<tr>\n<td><img decoding=\"async\" src=\"\/running\/images\/09nathantalking.jpg\" alt=\"\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>The first &#8220;class&#8221; session of this year&#8217;s Fall Marathon Training program focused on three areas<\/p>\n<p>1) Places to run in the Twin Cities Metro<\/p>\n<p>2) Training Philosophy<\/p>\n<p>3) Goal Setting<\/p>\n<p><strong>Where to Run in the Twin Cities Metro?<\/strong><\/p>\n<p>Of course <a href=\"https:\/\/www.teamcrossworld.com\/running\/category\/course-comments\/\">I&#8217;ve written<\/a> about great places to run, some of which Nathan included in his presentation:<\/p>\n<p style=\"text-align: center;\"><object style=\"margin: 0px;\" classid=\"clsid:d27cdb6e-ae6d-11cf-96b8-444553540000\" width=\"425\" height=\"355\" codebase=\"http:\/\/download.macromedia.com\/pub\/shockwave\/cabs\/flash\/swflash.cab#version=6,0,40,0\"><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowScriptAccess\" value=\"always\" \/><param name=\"src\" value=\"http:\/\/static.slidesharecdn.com\/swf\/ssplayer2.swf?doc=nathansrunningroutes-090711095751-phpapp02&amp;stripped_title=nathans-running-routes\" \/><param name=\"allowfullscreen\" value=\"true\" \/><\/object><\/p>\n<p>Here are some links to the places he talked about:<\/p>\n<ul>\n<li>Minneapolis <a href=\"http:\/\/www.ci.minneapolis.mn.us\/bicycles\/where-to-ride.asp\">City Bike Routes<\/a><\/li>\n<li>Hennepin County <a href=\"http:\/\/www.co.hennepin.mn.us\/portal\/site\/HCInternet\/menuitem.3f94db53874f9b6f68ce1e10b1466498\/?vgnextoid=6e0907df789fc010VgnVCM1000000f094689RCRD&amp;vgnextfmt=default\">Bike Maps<\/a><\/li>\n<li>St Paul City <a href=\"http:\/\/www.ci.stpaul.mn.us\/index.asp?NID=1450\">Bike Routes<\/a><\/li>\n<li>Metropolitan Council <a href=\"http:\/\/www.metrocouncil.org\/planning\/transportation\/Bikeways\/Maps.htm\">Routes<\/a><\/li>\n<li><a href=\"http:\/\/www.threeriversparks.org\/parks.aspx\">Three Rivers Park District<\/a> (lots of parks and trails)<\/li>\n<li><a href=\"http:\/\/www.dnr.state.mn.us\/state_parks\/fort_snelling\/trails.html\">Fort Snelling State Park<\/a><\/li>\n<li><a href=\"http:\/\/www.dnr.state.mn.us\/state_parks\/afton\/trails.html\">Afton State Park<\/a><\/li>\n<li>Minnesota Monthly lists some <a href=\"http:\/\/www.minnesotamonthly.com\/media\/Minnesota-Monthly\/Travel-Leisure\/Traveler-Resources\/Minnesota-Biking-2007-2008\/Bike-Trails\/Twin-Cities-Area-Bike-Trails\/index.php\">other bike trails<\/a><\/li>\n<li><a href=\"http:\/\/www.co.dakota.mn.us\/LeisureRecreation\/CountyParks\/default.htm\">Dakota County Parks<\/a> &#8211; including Lebanon Hills and Terrance Oaks<\/li>\n<li>Kate Havelin&#8217;s <a href=\"http:\/\/www.amazon.com\/gp\/product\/159193124X?ie=UTF8&amp;tag=crossinator-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=159193124X\"><em>Minnesota Running Trails<\/em><\/a> book<\/li>\n<\/ul>\n<p>Listen to the audio of Nathan&#8217;s presentation <a href=\"\/running\/files\/NathansRunningRoutes.mp3\">here<\/a>.  [audio:NathansRunningRoutes.mp3]<\/p>\n<table border=\"0\" align=\"left\">\n<tbody>\n<tr>\n<td><img decoding=\"async\" src=\"\/running\/images\/09marty&amp;miketalking.jpg\" alt=\"\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Marty and Mike talked about the training philosophy of this year&#8217;s class (I guess it varies slightly with each year&#8217;s coaches) and what we might expect.\u00a0 Marty mentions that he isn&#8217;t a huge proponent of using lots of fancy terminology or wasting money on expensive tests for things like VO2 Max or Lactic Threshold.\u00a0 He subscribes to\u00a0 a more &#8220;old school&#8221; mentality of getting the miles in and alternating between hard and easy runs.\u00a0 With a diverse group of athletes in the room, he said that we won&#8217;t work much on specific speed workouts but getting the long runs in and doing some hill training.\u00a0 We are hitting the hills much earlier this year than last and knowing these guys we&#8217;ll be doing some long runs on hills as well.\u00a0 Their goal, as stated later by Mike is to make sure we have fun and cross the finish line.<\/p>\n<p>Feel free to listen to their sometimes humorous discussion <a href=\"\/running\/files\/marty&amp;miketrainingphilosophy.mp3\">here<\/a>.<\/p>\n<p>[audio:marty&amp;miketrainingphilosophy.mp3]\u00a0 <em>For some reason I can&#8217;t get this to work.\u00a0 Any suggestions? It is the same exact link as the one above&#8230;\u00a0 You can scroll to the bottom and listen to the full audio &#8211; this section begins about 16 minutes in. <\/em><\/p>\n<p>Mike continued the evening&#8217;s discussion with a talk about goal setting.\u00a0 He used a simple pyramid diagram to show what the most important goals are.\u00a0 The three main goals of a training program are to<\/p>\n<p>1) Have fun\/good experience in the training program<\/p>\n<p>2) Get to the starting line healthy<\/p>\n<p>3) Finish (this is then split into 3 subcategories)<\/p>\n<p>a) Finish<\/p>\n<p>b) Target Pace &#8211; Double your 1\/2 marathon time and add 10 minutes (similar to <a href=\"http:\/\/www.mcmillanrunning.com\/Running%20University\/Article%201\/mcmillanrunningcalculator.htm\">McMillian Calculator<\/a>)<\/p>\n<p>c) Dream time &#8211; This is a stretch goal that you shouldn&#8217;t even think about on race day until after the 1\/2 way point and really start going for it after 20 miles.<\/p>\n<table border=\"0\" align=\"center\">\n<tbody>\n<tr>\n<td><img loading=\"lazy\" decoding=\"async\" src=\"\/running\/images\/mikesgoalsettingpyramid.jpg\" alt=\"\" width=\"519\" height=\"324\" \/><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Listen the audio of Mike&#8217;s presentation <a href=\"\/running\/files\/mikegoalsetting.mp3\">here<\/a>.  [audio:mikegoalsetting.mp3]<\/p>\n<p>You can listen the complete audio (about an hour long from this first session <a href=\"\/running\/files\/July7MarathonTalk.mp3\">here<\/a>)\u00a0 [audio:July7MarathonTalk.mp3]<\/p>\n<div class=\"zemanta-pixie\" style=\"margin-top: 10px; height: 15px;\"><a class=\"zemanta-pixie-a\" title=\"Reblog this post [with Zemanta]\" href=\"http:\/\/reblog.zemanta.com\/zemified\/c6709b78-20aa-43dc-9087-644a06d17478\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"zemanta-pixie-img\" style=\"border: medium none; float: right;\" src=\"https:\/\/i0.wp.com\/img.zemanta.com\/reblog_e.png?w=625\" alt=\"Reblog this post [with Zemanta]\" \/><\/a><span class=\"zem-script more-related pretty-attribution\"><script src=\"http:\/\/static.zemanta.com\/readside\/loader.js\" type=\"text\/javascript\"><\/script><\/span><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The first &#8220;class&#8221; session of this year&#8217;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&#8217;ve written about great places to run, some of which Nathan included in his presentation: [&hellip;]<\/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":[12,4,14,7,27],"tags":[452,679,493,470,154,62,230,494],"class_list":["post-1467","post","type-post","status-publish","format-standard","hentry","category-course-comments","category-information","category-marathon","category-resources","category-training","tag-dakota-county-minnesota","tag-marathon","tag-metropolitan-council","tag-minneapolis--saint-paul","tag-minnesota","tag-running","tag-twin-cities","tag-vo2-max"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-nF","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1606,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/twin-cities-marathon-pictoral-preview\/","url_meta":{"origin":1467,"position":0},"title":"Twin Cities Marathon Pictoral Preview","author":"crossn81","date":"September 23, 2009","format":false,"excerpt":"The Twin Cities Marathon course has been quite busy this summer, just like every summer (actually year round).\u00a0 This is because the course takes in some of the coolest recreation spots in the metro - or at least Minneapolis.\u00a0 Beginning in downtown Minneapolis the 26.2 mile course\u00a0 makes a big\u2026","rel":"","context":"In &quot;Course Comments&quot;","block_context":{"text":"Course Comments","link":"https:\/\/www.teamcrossworld.com\/running\/category\/course-comments\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":598,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/twin-cities-marathon-course-preview\/","url_meta":{"origin":1467,"position":1},"title":"Twin Cities Marathon Course Preview","author":"crossn81","date":"September 23, 2008","format":false,"excerpt":"httpv:\/\/www.youtube.com\/watch?v=5oRp9mZsqlo The entire course in 2.62 minutes. Here is how the producer described the video at YouTube: Here is a preview of the Medtronic Twin Cities Marathon course. Music by Blue Man Group - Drumbone. (The last 10K or so of the vid, from the river crossover on - is\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":699,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/others-thoughts-about-twin-cities-marathon\/","url_meta":{"origin":1467,"position":2},"title":"Other&#8217;s Thoughts about Twin Cities Marathon","author":"crossn81","date":"October 21, 2008","format":false,"excerpt":"You've read my thoughts about my race during the Twin Cities Marathon, but I thought I would share what other people have said. First, here is a list of other bloggers: Running Down My Dreams ran a PR. Life By the Falls ran an amazing and inspirational race. Down the\u2026","rel":"","context":"In &quot;Marathon&quot;","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/tcm2-5.jpg","width":350,"height":200},"classes":[]},{"id":945,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/stillwater-marathon-a-go\/","url_meta":{"origin":1467,"position":3},"title":"Stillwater Marathon A Go","author":"crossn81","date":"December 17, 2008","format":false,"excerpt":"The Stillwater Marathon was given approval by the Stillwater City Council yesterday, according to the Star-Tribune. In a previous post I talked about some of the problems the event faced, including 15 other marathon races within a month (either way) in the local area.\u00a0 Many thanks to the commenters who\u2026","rel":"","context":"In &quot;Information&quot;","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1861,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/twin-cities-running-stores\/","url_meta":{"origin":1467,"position":4},"title":"Twin Cities Running Stores","author":"crossn81","date":"March 3, 2010","format":false,"excerpt":"A look at Twin Cities area running stores.","rel":"","context":"In &quot;Equipment&quot;","block_context":{"text":"Equipment","link":"https:\/\/www.teamcrossworld.com\/running\/category\/equipment\/"},"img":{"alt_text":"","src":"\/running\/images\/marathonsports.jpg","width":350,"height":200},"classes":[]},{"id":1572,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/free-group-training-runs-lifetime-fitness\/","url_meta":{"origin":1467,"position":5},"title":"Free Group Training Runs &#8211; Lifetime Fitness","author":"crossn81","date":"August 20, 2009","format":false,"excerpt":"I get to run every Tuesday and Saturday morning with a training group from the MDRA.\u00a0 However, if you don't belong to a training group but are training for a fall marathon you might be interested in the below information from Lifetime Fitness. I received an e-mail from Lifetime Fitness\u2026","rel":"","context":"In &quot;Information&quot;","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"\/running\/images\/ltelogo.jpg","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1467","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=1467"}],"version-history":[{"count":21,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1467\/revisions"}],"predecessor-version":[{"id":1493,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1467\/revisions\/1493"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}