A beautiful week for running and a step-back week.<\/p>\n
Previous Posts<\/strong><\/p>\n While I was living in Indiana I ran the Pop Weaver 5k<\/a> every year.\u00a0 The best part was the free popcorn – which lasts forever! Did you know that Caffeine is illegal<\/a> for Olympic competition? Well, at least large quantities.\u00a0 During last year’s training I completed and reflected upon my farthest distance (at the time) ever – a 20 miler<\/a>.\u00a0 While in Ghana in 2004 I was only able to squeeze in a few runs, you’ll have to read the post<\/a> to see why. Twitter<\/a> is hugely popular, last year I tried to get the running community to coalesce around a single hashtag “runlog” to tweet about their daily run<\/a> – some have adopted it. Foto Friday<\/a> is from one of our trips to Gooseberry Falls.<\/p>\n Last Year’s Mileage<\/strong><\/p>\n Run: 32.1 Miles This Week’s Training<\/strong><\/p>\n On Monday<\/strong> I had scheduled a massage as part of my plan to get rid of plantar fasciitis.\u00a0 So I went to the YWCA before hand and swam 500 meters, without too much of a break.\u00a0 The Uptown YWCA pool is in meters and is shallower overall, but it seems easier to swim there than at the Midtown which is in yards and is much deeper. Anyone know how pool depth impacts swimming?\u00a0 After the swim\u00a0 I got one of the most painful massages ever.\u00a0 She was pretty much using only her forearm to break up the knots in my legs.\u00a0 Afterwards everything felt much looser and better.\u00a0 She commented that she wasn’t able to break up all the knots in my quads and that my IT bands were still really tight.<\/p>\n Tuesday<\/strong> night’s group run was around Lake Calhoun and Lake Harriet.\u00a0 We were scheduled to do a marathon pace workout, but I was just planning to get the 8-10 miles in.\u00a0 Our little tail-fin group formed again and we did the warm-up and then slowly picked up the pace during the first 2 mile segment.\u00a0 The first 2.03 miles was in 15:07 – 7:27 pace.\u00a0 After a short break we did the second 1.98 mile segment in 15:00 – 7:35 pace.\u00a0 Another short break (I was starting to get tired) and we finished the last 1.94 mile segment in 14:23 – 7:26 pace.\u00a0 We were pushing the pace at the end of the last one and then I struggled through the cooldown for a total workout of 8.5 miles in 1:05.\u00a0 I was surprised at how good I felt for most of the run.<\/p>\n On Wednesday<\/strong> I went back to the pool – this time Midtown – and swam 300 yards at an easier pace. I had to share my lane and ended up having to deal with the waves the dude was shoving at me while we swam.<\/p>\n Thursday<\/strong> morning I went to the Sibley trail. I decided to check out the trails off to the north.\u00a0 They were narrower and disappeared about 0.8 of a mile in.\u00a0 On the way back I took a different trail which ended in the middle of the woods so I cut straight through towards the river.\u00a0 With a nice warm-up I went out for another mile and a half or so doing a true fartlek along the way.\u00a0 I picked points ahead of me and picked up the pace to them.\u00a0 I probably did 7 or 8 pickups.\u00a0 Again I felt pretty good out there.\u00a0 It was 63 and humid and I did a total of 5 miles in 42:55 (including some of the bush whacking).<\/p>\n Friday<\/strong> I was a lazy bum.<\/p>\n Saturday<\/strong>‘s group run was to be an easy out and back along the marathon course from the Nokomis Community Center.\u00a0 It was a nice run, using the torn up River Road trails but when we turned around at the Franklin bridge the pace started picking up.\u00a0 Before the final water stop we were hitting 7 minute pace and my legs are quite used to that kind of pace for any distance and I just couldn’t hang on anymore.\u00a0 I ran the last 3 miles by myself.\u00a0 I worked on keeping my form as good as possible.\u00a0 The total work out was 10 miles in 1:21 on a gorgeous – 53 degree morning.<\/p>\n On Sunday<\/strong> we helped a friend move out of her house, so that was a good weight lifting workout!<\/p>\n This Week’s Mileage<\/strong><\/p>\n Run: 23.7 Miles A beautiful week for running and a step-back week. Previous Posts While I was living in Indiana I ran the Pop Weaver 5k every year.\u00a0 The best part was the free popcorn – which lasts forever! Did you know that Caffeine is illegal for Olympic competition? Well, at least large quantities.\u00a0 During last year’s training […]<\/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-1566","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-pg","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":159,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/5-facts-about-base-training\/","url_meta":{"origin":1566,"position":0},"title":"5 Facts About Base Training","author":"crossn81","date":"January 16, 2008","format":false,"excerpt":"I believe that most runners are enjoying the doldrums of winter by slogging away at miles, on the treadmill or braving the cold. I know some are fortunate enough to be racing as many completed the Disney World races and the Rock 'N Roll Marathon. For those of us training\u2026","rel":"","context":"In "Base Training"","block_context":{"text":"Base Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/base-training\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1513,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-8\/","url_meta":{"origin":1566,"position":1},"title":"TCM Training Week 8","author":"crossn81","date":"July 27, 2009","format":false,"excerpt":"Feeling good and running. Previous Posts Fartleking is a funny sounding way to have some fun and add speed to your training.\u00a0 Do you remember the Olympic Track Trials, here are a few videos to remind you of the great races. 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":109,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/cool-running-blogs\/","url_meta":{"origin":1566,"position":2},"title":"Cool Running Blogs","author":"crossn81","date":"November 9, 2007","format":false,"excerpt":"I am currently subscribed to 3 of the 27 blogs available through the Cool Running News Feeds. Cool Running has recently become part of the Active.com network. Overall the site provides a range of resources, race calendar, race results, training tips, and a community\/forum section.\u00a0 They also have an online\u00a0running\u2026","rel":"","context":"In "Blogs I Read"","block_context":{"text":"Blogs I Read","link":"https:\/\/www.teamcrossworld.com\/running\/category\/blogs-i-read\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1540,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/resting-3-variations\/","url_meta":{"origin":1566,"position":3},"title":"Resting: 3 Variations","author":"crossn81","date":"August 5, 2009","format":false,"excerpt":"Image via Wikipedia Many runners think that taking a day off is a bad thing.\u00a0 The thought of not running any miles on a given day is ridiculous.\u00a0 There is the saying that when you are running 3 miles someone else is running 4, this type of thinking leads into\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"Sleeping cat","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/48\/RedCat_8727.jpg\/300px-RedCat_8727.jpg","width":350,"height":200},"classes":[]},{"id":112,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","url_meta":{"origin":1566,"position":4},"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. I trained for 3 major events this year, the Indy 500 Mini Marathon, Bears of the Blue River 10K, and\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/minitraining.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1572,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/free-group-training-runs-lifetime-fitness\/","url_meta":{"origin":1566,"position":5},"title":"Free Group Training Runs – 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 "Information"","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\/1566","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=1566"}],"version-history":[{"count":4,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1566\/revisions"}],"predecessor-version":[{"id":1589,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1566\/revisions\/1589"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1566"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nBike: 53.4 Miles<\/p>\n
\nSwim: 846 Yards<\/p>\n
\nBike: 53.4 Mi<\/div>\n","protected":false},"excerpt":{"rendered":"