{"id":1532,"date":"2009-08-03T04:34:01","date_gmt":"2009-08-03T09:34:01","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1532"},"modified":"2009-08-17T10:40:36","modified_gmt":"2009-08-17T15:40:36","slug":"tcm-training-week-9","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-9\/","title":{"rendered":"TCM Training Week 9"},"content":{"rendered":"

Sometimes stronger, sometimes utter destruction.<\/p>\n

Previous Posts<\/strong><\/p>\n

I reviewed<\/a> Blaine Moore’s Comprehensive Guide to Marathon Preparation and Recovery<\/em>.\u00a0 I should probably look for it and give it a second read.\u00a0 Africa has many things going for it, including its natural beauty<\/a>.\u00a0 I started (twice) the 100 Pushup Challenge<\/a> but never made it.\u00a0 Foto Friday<\/a> was of a Superior Hiking Trail sign from vacation.\u00a0 Last year I did a monthly highlight post<\/a>.\u00a0 Which do you like better monthly or weekly?<\/p>\n

Last Year’s Mileage<\/strong><\/p>\n

Run: 26.0 Miles
\nBike: 37.0 Miles<\/p>\n

This Year’s Training<\/strong><\/p>\n

Monday<\/strong> was a scheduled rest day.\u00a0 Due to some meetings I even drove to work!\u00a0 Tuesday<\/strong> was a group training workout on a 0.75 mile loop in the Tangletown<\/a> neighborhood of Minneapolis. We ran 3 hills in this loop.\u00a0 I did 3 loops while most everyone else did 4 or 5.\u00a0 They wore me out and I didn’t want to push too hard on my first hill workout back.\u00a0 With the foot taped it felt pretty good.\u00a0 Below is the elevation chart.\u00a0\u00a0 And if you insist here are my 3 times 5:48, 6:10, 6:03 for a total of 6.5 miles in 52:39.<\/p>\n\n\n\n
\"\"<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

On Wednesday <\/strong>I had a 7:30 meeting and then an evaluation appointment with a physical therapist at the Institute of Athletic Medicine.\u00a0 The appointment proved that I do indeed have Plantar Faciitis and also some muscle imbalance, especially in my pelvis.\u00a0 So I learned some exercises to work on strengthening the weak muscles, which should help my foot as well as using an ultrasound on my foot.\u00a0 When I woke up on Thursday<\/strong> I actually felt very tired still, yet I couldn’t (physically) fall back asleep.\u00a0 So I got up and did some yoga and my physical therapy exercises.\u00a0 They are surprisingly tough.\u00a0 The plan is to strengthen the muscles supporting my pelvis, which will “fix” my left leg and make it work properly.\u00a0 With the amount of tiredness I felt, I opted to not run.\u00a0 Ugh another 0 in the book.<\/p>\n

I had a finite window of time, on Friday<\/strong>, between waking up (finally feeling refreshed) and a breakfast meeting.\u00a0 It was plenty of time to get an easy 6 miles or so in, so I started off planning to do the Minneapolis Riverfront<\/a> loop on a pretty nice morning (55, sunny, and humid).\u00a0 I hadn’t done it in awhile, so I thought what the heck.\u00a0 I felt terrible right off the bat. My foot hurt really bad and I felt sluggish (as often occurs after a few days of not running).\u00a0 My foot pain slowly diminished and I felt a little better as I started running along the river road.\u00a0 There are several options to shorten the run – which I should have taken.\u00a0 Each time I thought, I can make it, just a little further.\u00a0\u00a0 I walked for the first time at 3.5 miles.\u00a0 I had no energy, my legs were tired, and I felt pretty blah.\u00a0 I walked for a little bit, got some water, and started running again.\u00a0 I felt worse instead of better and decided to take a more direct way home.\u00a0 Then I walked.\u00a0 I reset my watch because I didn’t want the Garmin to get all screwy.\u00a0 I was a good 2.5 miles from home, no phone and no bus money.\u00a0 I walked for quite awhile but soon realized I wouldn’t make it back in time so I ended up running 1.5 miles (cutting through parking lots and trying to make it as short as possible).\u00a0 I arrived home safely, but at the time I should have been leaving for breakfast.\u00a0 I quickly showered and made it on time – foot hurting and very, very discouraged.<\/p>\n

Saturday<\/strong> we were driving to see our families and after the run on Friday I was glad to take the time off.\u00a0 We arrived safely at my Dad’s and after sleeping in on Sunday<\/strong> I went for an easy 4 mile run at Snyder Park<\/a> in Springfield, OH.\u00a0 The plan was to run a flat course on grass and see how that went.\u00a0 I’m content with how the run went I finished right under 32 minutes so 8 minute pace is a lot better than Friday.\u00a0 Just me and the fishermen.<\/p>\n

This Year’s Mileage<\/strong><\/p>\n

Run: 16.2 Miles<\/p>\n","protected":false},"excerpt":{"rendered":"

Sometimes stronger, sometimes utter destruction. Previous Posts I reviewed Blaine Moore’s Comprehensive Guide to Marathon Preparation and Recovery.\u00a0 I should probably look for it and give it a second read.\u00a0 Africa has many things going for it, including its natural beauty.\u00a0 I started (twice) the 100 Pushup Challenge but never made it.\u00a0 Foto Friday was […]<\/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-1532","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-oI","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1467,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/2009-marathon-class-1\/","url_meta":{"origin":1532,"position":0},"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":1329,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/no-training-week\/","url_meta":{"origin":1532,"position":1},"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. 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As part of my fundraising for World Vision last\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/090726-log1.jpg","width":350,"height":200},"classes":[]},{"id":1559,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-11\/","url_meta":{"origin":1532,"position":3},"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. We all yearn for\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":851,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/november-highlights-2\/","url_meta":{"origin":1532,"position":4},"title":"November Highlights","author":"crossn81","date":"November 30, 2008","format":false,"excerpt":"Sign at hotel in Wynne, AK It is a little hard to believe that I am recapping November already.\u00a0 Last year at this time we were finalizing our decision to move to Minneapolis and beginning the process of saying goodbye.\u00a0 This year we are enjoying our life in Minneapolis, wondering\u2026","rel":"","context":"In "Highlights"","block_context":{"text":"Highlights","link":"https:\/\/www.teamcrossworld.com\/running\/category\/highlights\/"},"img":{"alt_text":"","src":"\/running\/images\/novembersignatwynne.jpg","width":350,"height":200},"classes":[]},{"id":1404,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-1\/","url_meta":{"origin":1532,"position":5},"title":"TCM Training Week 1","author":"crossn81","date":"June 8, 2009","format":false,"excerpt":"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. 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