{"id":1600,"date":"2009-09-14T06:55:38","date_gmt":"2009-09-14T11:55:38","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=1600"},"modified":"2009-09-14T06:55:38","modified_gmt":"2009-09-14T11:55:38","slug":"tcm-training-week-15","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-15\/","title":{"rendered":"TCM Training Week 15"},"content":{"rendered":"

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

Two race reviews – from 2007 the DINO Series #5<\/a> at Town Run Park and from 2008 the City of Lakes 25k<\/a>. In case you missed it, last year the Republican National Convention was held in the Twin Cities.\u00a0 My wife and I took part in a World Vision event<\/a> – sending caretaker packages to Africa. Two runners attempted to run across America<\/a>. They did complete the journey – now we just wait for the video. Foto Friday<\/a> is a picture of Mike at the City of Lakes 25k.<\/p>\n

Last Year’s Mileage<\/strong><\/p>\n

Run: 53.0 Miles
\nBike: 25.3 Miles<\/p>\n

This Week’s Running<\/strong><\/p>\n

Monday <\/strong>was the Victory 5k<\/a> race during which I ran a 20:36 on a pretty nice morning. Be sure to check out my deeper thoughts<\/a> about my first race since May.\u00a0 Tuesday<\/strong> night was our group training run, a lot of us had raced the day before so instead of a workout we just ran 8 easy miles on the marathon course.\u00a0 It was by no means an easy run as we ran up Summit Ave (aka the long slow hill at the end of TCM), before turning around.\u00a0 It is actually a little hilly on the way back too, which is a good reminder that there are downhills on race day!\u00a0 It was 81 and sunny which wasn’t too pleasant but I ran 8.3 miles in 1:08.\u00a0 The run was followed by a Dinner Fun Night where the training class goes out to eat together.\u00a0 This time we went to the Wild Onion<\/a> in St Paul.\u00a0 I took my normal Wednesday <\/strong>off and am still trying to get into the routine of working out in the morning, so I skipped Thursday<\/strong>‘s run. I’ve only been running 3 days a week anyway so I wasn’t super motivated.\u00a0 I’ve heard from a few other people that they lack motivation and feel lethargic right now.\u00a0 On Friday<\/strong> morning I managed to get up early and head to the gym.\u00a0 I stretched, used the foam roller on my IT Band and sat in the hot tub.\u00a0 I still didn’t have time to swim though.<\/p>\n

Saturday<\/strong> morning was the big day.\u00a0 Our last real long run for the training cycle. I woke up pretty congested and out of oatmeal (my pre-long run food).\u00a0 I think I was a little dehydrated too.\u00a0 It was in the upper-60’s and very humid. Enough excuses though.\u00a0 We met at the University of St Thomas which is around mile 21 on the course.\u00a0 We then proceeded to run it backwards to the 11 mile mark.\u00a0 I ran with the group for a good 7-8 miles before they started picking up the pace.\u00a0 I made a decision to let them go so that I could try to salvage the remainder of the run.\u00a0 I was really feeling terrible when I got to the water stop at 8.5 miles.\u00a0 It was on Lake Nokomis and there was some race going on.\u00a0 It was at this point that I started running into Lifetime Fitness<\/a> runners. They were running the last 20 miles of the course and made for a very congested trail.\u00a0 I decided to run out to the turn around point and by the time I got back to the water stop I was feeling a lot better.\u00a0 I decided to continue the run instead of my many contingency\/worst case plans running through my head.\u00a0 Even though they tried to steal our water it was nice having the Lifetime runners out there.\u00a0 It gave me lots of people to pass which felt really good and was a good motivator. I actually felt really good until I turned off the course and cut the 20 miles short.\u00a0 I turned on Lake Street as planned from the beginning as an option.\u00a0 When I got to the top of the St Thomas hill I was around 16.5 so I ran a little more before being done. I finished the just under 17 miles in 2:17.\u00a0 I didn’t feel too terribly bad.<\/p>\n

Sunday<\/strong> was a nice rest day.<\/p>\n

This Week’s Mileage<\/strong><\/p>\n

Run: 28.3 Miles<\/p>\n","protected":false},"excerpt":{"rendered":"

Previous Posts Two race reviews – from 2007 the DINO Series #5 at Town Run Park and from 2008 the City of Lakes 25k. In case you missed it, last year the Republican National Convention was held in the Twin Cities.\u00a0 My wife and I took part in a World Vision event – sending caretaker […]<\/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-1600","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-pO","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":1600,"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":538,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-review-city-of-lakes-25k\/","url_meta":{"origin":1600,"position":1},"title":"Race Review: City of Lakes 25K","author":"crossn81","date":"September 9, 2008","format":false,"excerpt":"Yes, that is a 25K or 15.5 miles.\u00a0 My longest race ever and before this training cylce my longest run ever was a 15 mile hike\/run in Yellowstone, when I worked out there one summer.\u00a0 We could not have asked for a much better day for this race.\u00a0 The temperature\u2026","rel":"","context":"In "25K"","block_context":{"text":"25K","link":"https:\/\/www.teamcrossworld.com\/running\/category\/25k\/"},"img":{"alt_text":"","src":"\/running\/images\/meatcol2.jpg","width":350,"height":200},"classes":[]},{"id":621,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/september-highlights-2\/","url_meta":{"origin":1600,"position":2},"title":"September Highlights","author":"crossn81","date":"October 2, 2008","format":false,"excerpt":"I probably say that every month seems to fly by, well September was no different.\u00a0 The middle school I work at started right after Labor Day and it has meant some busy weeks. It is good to have the students back though, they help give purpose to my work -\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":545,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/foto-friday-40\/","url_meta":{"origin":1600,"position":3},"title":"Foto Friday","author":"crossn81","date":"September 12, 2008","format":false,"excerpt":"Mike at City of Lakes 25K. [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":1600,"position":4},"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":543,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/foto-friday-60\/","url_meta":{"origin":1600,"position":5},"title":"Foto Friday","author":"crossn81","date":"February 27, 2009","format":false,"excerpt":"September 7, 2008's City of Lakes 25K Do you have a cool number? Send it to me.\u00a0 I'll continue posting race numbers on occasion on Fridays, so feel free to send them in!","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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1600","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=1600"}],"version-history":[{"count":4,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1600\/revisions"}],"predecessor-version":[{"id":1618,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/1600\/revisions\/1618"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=1600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=1600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=1600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}