{"id":176,"date":"2008-02-04T07:47:32","date_gmt":"2008-02-04T15:47:32","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=176"},"modified":"2008-04-20T09:24:22","modified_gmt":"2008-04-20T17:24:22","slug":"half-training-week-one","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-one\/","title":{"rendered":"Half Training: Week One"},"content":{"rendered":"

If you follow this blog then you know what I ran each day since it is posted at the bottom of each blog post. But here I want to compare the training plan<\/a> with what I actually did! I am training for the Earth Day Half-Marathon<\/a>.<\/p>\n

Monday: <\/strong>A 45-minute fartlek run with 1 minute hard and 5 minutes steady, after a warm-up.<\/em> I warmed up for 10 minutes and then did 4 1 minute surges with 5 minutes steady\/recovery running. My total workout was only42 minutes, I didn’t feel like tacking on another 3 minutes by circling the block endlessly! I ran 5.3 miles along the Midtown Greenway.<\/p>\n

Tuesday:<\/strong> 6 miles easy with 5 accelerations. <\/em>I only did 3 miles at the YWCA Indoor Track (6 laps per mile) in 22:44 with my 5 accelerations. I was going to hit the bike for awhile to make up the difference, but none were available. I have been having some leg pains and have been doing lots of walking. I’m adjusting my casual shoes around and hopefully that will help.<\/p>\n

Wednesday: <\/strong>6×800 5 seconds faster than 5K pace.<\/em> I did this workout at the YWCA Indoor Track again. I warmed up for 10 minutes, stretched and then started the intervals. I completed all 6 and their 4oo meter recoveries for an overall workout mileage of 6.33 miles and total time of 48:34. My 5K Pace is 6:16, so my 800 needed to be around 3:10. (I think my math is a little off, so I’ll adjust next week!) Here are my splits: 2:54, 3:11,3:09,3:12,3:03,3:01. I was happy with the workout, except the track is a little rough on my knees – due to the tight turns.<\/p>\n

Thursday:<\/strong>5 easy 4 accelerations.<\/em> I took a cross-training day today and did 16.5 miles easy on the bike for an hour workout. Everything felt fine until I went and did my 5 accelerations on the indoor track.<\/p>\n

Friday: <\/strong>4 miles easy, 5 accelerations.<\/em> I took advantage of the heat wave and ran outdoors in 26 degree temps for 4.5 miles in a time of 36:40. I ran along the Midtown Greenway and it felt pretty good. I did 4 accelerations (since I accidentally did 5 Thursday) towards the end of the run.<\/p>\n

Saturday:<\/strong> 8 miles – 6 easy 2 at goal pace.<\/em> The six was pretty easy! I ran out for 4 miles on the Midtown Greenway which took me to the East end of the Greenway and then up one mile alongside the Mississippi River (very pretty). I caught myself looking down at the river and almost falling on ice or snow at the edge of the sidewalk. I turned around at 4 miles and came back. I went through 6 at 47:35 (7:56) a nice easy pace. I hit my watch wanting to be able to see what the splits were for the last 2 – well I don’t know my Garmin well enough yet and hit the start\/stop button instead of the lap. I didn’t realize my mistake until I had gone almost a mile. I had looked at the pace function a few times to make sure I was on pace, but didn’t notice that the time wasn’t moving. Luckily, I was doing an out and back so I knew it was an 8 mile course. I knew that the Garmin actually calculates time from when you hit the start button until you reset it. So as soon as I finished I hit stop and reset the stopwatch. When I got home I synched the Garmin for the weeks data I was able to pull over the overall run time which is 1:01:34. Using my excellent math skills I deduced that my 2 mile time was 13:59 (7:00). This was 16 total seconds off my goal pace of 6:52 miles. It was a pretty good run, most of the 4 miles home were into the wind. Hopefully I learned my mistake about the watch buttons!<\/p>\n

Sunday:<\/strong> Rest.<\/em> Yup I did that!!<\/p>\n

Total Miles:<\/strong> Ran 27.1 miles Biked 16 miles.<\/p>\n

[tags] Half-Marathon, Training, [\/tags]<\/p>\n","protected":false},"excerpt":{"rendered":"

If you follow this blog then you know what I ran each day since it is posted at the bottom of each blog post. But here I want to compare the training plan with what I actually did! I am training for the Earth Day Half-Marathon. Monday: A 45-minute fartlek run with 1 minute hard […]<\/p>\n","protected":false},"author":1,"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":[17,13,27],"tags":[],"class_list":["post-176","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-2Q","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":178,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-two\/","url_meta":{"origin":176,"position":0},"title":"Half Training: Week Two","author":"crossn81","date":"February 11, 2008","format":false,"excerpt":"Another week closer to the half-marathon! This was a rough week of training since I was in Chicago for 3 days of it and ran here in Minneapolis for 3. I had done the research and found a park right next to the hotel, but the weather wasn't cooperative 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":"","width":0,"height":0},"classes":[]},{"id":189,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-four\/","url_meta":{"origin":176,"position":1},"title":"Half Training: Week Four","author":"crossn81","date":"February 25, 2008","format":false,"excerpt":"You know how I mentioned last week that the weather forecast looked pretty good for the upcoming week. Well it lied. This was one of the coldest weeks yet! It was sub-zero every morning reaching down into negative double digits actual temperatures and even colder wind chill. So I spent\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":235,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-twelve-final\/","url_meta":{"origin":176,"position":2},"title":"Half Training: Week Twelve – Final","author":"crossn81","date":"April 22, 2008","format":false,"excerpt":"Image provided by stock.xchn. This is it, the final week of training! Monday - Run 6 miles at goal half marathon pace. A very nice morning for a run! It was just under 30, but sunny. After a half-mile warm-up I did an out and back 6 miler on the\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":183,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-three\/","url_meta":{"origin":176,"position":3},"title":"Half Training: Week Three","author":"crossn81","date":"February 18, 2008","format":false,"excerpt":"This was a rough week. I started feeling the fatigue of being on a set training schedule and working full-time. It didn't help that my schedule fluctuated this week so one morning I got up at 7am to run and another 6am. Things should continue to settle down. I am\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":231,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eleven\/","url_meta":{"origin":176,"position":4},"title":"Half Training: Week Eleven","author":"crossn81","date":"April 14, 2008","format":false,"excerpt":"Image provided by stock.xchn This is the next to last week of training, it is hard to believe that it is finally here! This was a cold week weather-wise, but we missed out on some of the worst of it. North of us got slammed really bad. This is kind\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\/eleven.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":67,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/a-lost-art-accelerations\/","url_meta":{"origin":176,"position":5},"title":"A Lost Art: Accelerations","author":"crossn81","date":"September 19, 2007","format":false,"excerpt":"We accelerate our cars by pushing down on the accelerator (gas pedal), but we often forget to accelerate our running. I recently switched training programs and now after every easy run I'm supposed to do accelerations. I remember how important these are because we use to do them a lot\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.redrider.us\/Speedometer.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/176","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=176"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/176\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}