Steady as she goes – making progress.<\/p>\n
Previous Posts<\/strong><\/p>\n 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<\/a>. As part of my World Vision series I wrote about their financial capabilities<\/a>. We all yearn for the Olypmics and the hype and greatness that they often bring. \u00a0Last year was the summer Olympics. \u00a0I reflected on the opening ceremony<\/a>. Foto Friday<\/a> was of Kirk running the MDRA 15k.<\/p>\n Last Year’s Mileage<\/strong><\/p>\n Run: 40.0 Miles This Week’s Training<\/strong><\/p>\n We finished traveling on Monday<\/strong> arriving home in time for a meeting and tutoring English. \u00a0Pez, one of my good friends from college was in town this week for a work-related training and then a few days vacation. On Tuesday <\/strong>he joined me for the Tuesday night workout with the MDRA training group. \u00a0The run was a 10 mile marathon pace workout. \u00a0Two mile warm-up, then a mile at faster than marathon pace, followed by a mile at marathon pace, and repeat. \u00a0My friend did an excellent job. \u00a0I was stupid! \u00a0I decided to go for the full 10 miles (my longest being 8 this cycle) and started off with the group on the first hard mile. Let’s just say it didn’t go very well from then on. \u00a0I quickly got dropped and was really struggling. \u00a0I stopped trying to pick up the pace. \u00a0With 3 miles to go I waited at the water stop for the next pace group to finish their drinks and tried running with them – didn’t work so well. \u00a0It was a brutal run and I was wiped out. \u00a0It was 84 and pretty humid. \u00a0As my form deteoriated in the last few miles my foot started hurting worse and worse, but felt ok the next day.\u00a0Wednesday <\/strong>I opted for a swim doing 300 yards. \u00a0It was my first time in awhile. \u00a0On Thursday<\/strong> Pez and I ran at Pike Island, where we saw 4 deer and only 2 other people and their dog on the actual island. \u00a0By the time we got out in the afternoon it was 84 and humid. \u00a0At the end of the run it started sprinkling. \u00a0It was a good run, but I felt like our pace was faster than what the watch showed – 4 miles in 31:47. \u00a0Pez also managed to lock us out of the house. \u00a0No running on Friday<\/strong>. \u00a0Saturday<\/strong> morning was to be the first 20 miler of the training cycle. \u00a0Pez opted to do the whole thing and did great. \u00a0We thought ahead and given my current mileage we dropped a car off near the turn around spot of the out and back run. \u00a0I ended up running 11 miles at an easy pace with the “tailfin” group of 4. It was 72 and humid for the run that took 1:34 to complete. \u00a0I enjoyed a nice dip in Lake Calhoun afterwards. \u00a0With my mileage bump as planned I didn’t run on Sunday<\/strong>.<\/p>\n This Week’s Mileage<\/strong><\/p>\n Run: 24.9 Miles 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 the Olypmics and the hype […]<\/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":[14,13,27],"tags":[],"class_list":["post-1559","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-p9","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":910,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/best-of-2008-personal-race-experience\/","url_meta":{"origin":1559,"position":0},"title":"Best of 2008: Personal Race Experience","author":"crossn81","date":"December 31, 2008","format":false,"excerpt":"Here is a\u00a0 list of my best performances at each distance this year: TC 1 Mile 5:27\u00a0 MCQ = 39:13 USATF 5000m 19:51MCQ = 41:14 Human Race 8k 31:27 MCQ = 39:38 Get in Gear 10k 41:30 MCQ = 41:30 MDRA 15k 1:03:24 MCQ = 40:55 Rochester Half-Marathon 1:33:22\u00a0 MCQ\u2026","rel":"","context":"In "Best of"","block_context":{"text":"Best of","link":"https:\/\/www.teamcrossworld.com\/running\/category\/best-of\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":420,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/foto-friday-36\/","url_meta":{"origin":1559,"position":1},"title":"Foto Friday","author":"crossn81","date":"August 15, 2008","format":false,"excerpt":"Team Captain Kirk during last weekend's MDRA 15K. [tags] Foto [\/tags]","rel":"","context":"In "Foto"","block_context":{"text":"Foto","link":"https:\/\/www.teamcrossworld.com\/running\/category\/foto\/"},"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":1559,"position":2},"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":1254,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/race-plan-fred-kurz-10-miler\/","url_meta":{"origin":1559,"position":3},"title":"Race Plan: Fred Kurz 10 Miler","author":"crossn81","date":"April 8, 2009","format":false,"excerpt":"My training plan calls for a 15k race this week.\u00a0 The closest I can find is the Fred Kurz Memorial 10 mile race hosted by my running club - the MDRA. The race is only $5 for members and $8 for everyone else.\u00a0 Membership does have its rewards! When I\u2026","rel":"","context":"In "10 Mile"","block_context":{"text":"10 Mile","link":"https:\/\/www.teamcrossworld.com\/running\/category\/10-mile\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":426,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-review-mdra-15k\/","url_meta":{"origin":1559,"position":4},"title":"Race Review: MDRA 15K","author":"crossn81","date":"August 12, 2008","format":false,"excerpt":"Sunday was an excellent, pretty much perfect day for a race. I woke up a little tired from seeing the in-laws off last night and slowly worked out some of the kinks on the warm-up.\u00a0 The temps were right around 60 - which almost felt cold! It was great. The\u2026","rel":"","context":"In "15K"","block_context":{"text":"15K","link":"https:\/\/www.teamcrossworld.com\/running\/category\/15k\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":810,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/usatf-mn-teamchampionship-schedule\/","url_meta":{"origin":1559,"position":5},"title":"USATF-MN Team\/Championship Schedule","author":"crossn81","date":"February 11, 2009","format":false,"excerpt":"The 2009 USATF-MN Team Circuit and Championship Race Schedule was voted on awhile back.\u00a0 Here is the schedule: March 22nd St. Patrick\u2019s Day Human Race 8k \u2013 St. Paul USATF Minnesota 8k Championship\u00a0 Last year's review I ran a 31:27 which is a post-college PR. 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\nBike: 52.2 Miles
\nSwim: 400 Yards<\/p>\n
\nBike: 5.0 Miles
\nSwim: 300 Yards<\/p>\n","protected":false},"excerpt":{"rendered":"