{"id":202,"date":"2008-03-10T06:43:13","date_gmt":"2008-03-10T14:43:13","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=202"},"modified":"2008-04-20T09:29:47","modified_gmt":"2008-04-20T17:29:47","slug":"half-training-week-six","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-six\/","title":{"rendered":"Half Training: Week Six"},"content":{"rendered":"\n\n\n\n
\n

\"\"<\/p>\n<\/td>\n<\/tr>\n

Image provided by stock.xchng<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Halfway through the training plan – that means only 6 more weeks until race day. It really is coming quite quickly. I am definitely tired of the cold and having to check the weather each morning to find out how many layers I actually need to wear. The MDRA blog<\/a> says it well: “The only good thing I’ve found about running in below zero temps is this; I know exactly how to dress. When the temp is in the mid 20s I’m always too hot or too cold by the end of a run. But I can totally nail it at minus 5. Weird.” <\/em><\/p>\n

If you followed along with my mileage and workout stats on the sidebar for this week, you may have thought I slacked off. Well I did, just not the way you thought! I slacked off on inputting running data into the computer. I wanted to enter it accurately – it is all on the Garmin – so I just kept waiting around to do it.<\/p>\n

Monday –<\/strong> Run 4 x 1200 meter repeats at 5K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace. <\/em>It was a chilly 8 above with a -8 wind chill so it was quite windy for this interval workout. I did it along the Greenway for an overal run of 6.53 miles in 51:19. I think you will be able to tell by my splits which way the wind was blowing during this out and back run. My goal pace for each interval was 4:19 – 4:40. An additional note there is still many icy patches on the trail. I ran 5:01, 5:13, 4:55, 4:52 so none of them were in the target range – but pretty close considering the clothing and environmental challenges!<\/p>\n

Tuesday –<\/strong> Run 6 miles easy. Run 5 acceleration strides. <\/em>I ran 5.2 miles in 8:32. I don’t remember the weather, but I’m guessing it was cold and windy! I ran from home to downtown and then back down the bike trail to the Midtown Greenway.<\/p>\n

Wednesday –<\/strong> Run 5 miles on a hill that is gradually and consistently uphill. Run at a pace that feels like 10K pace. Your actual pace will be slower due to the incline. <\/em>It was about 24 this morning with at least an inch of snow on the roads and sidewalks when I left and it snowed the entire run. The warmer temps felt good and the snow provided a nice cushion. The workout sheet offered an indoor alternative – treadmill at 3-5%. I hate treadmills and figured out a way to incorporate some hills into my run without having to drive any where. The trade-off was having to run on sidewalks instead of the Greenway. I almost got hit by the rear end of a sliding bus and came upon a taxi-van sitting in the middle of the sidewalk – he crashed into an electric type box after sliding across the road and up onto the sidewalk. He said he was fine so I maneuvered carefully around him. I didn’t have the route perfectly memorized in my head so I missed the route I had planned but still had an excellent workout along the East River Parkway. I’m not sure why but the East side wasn’t plowed as well as the West – and it was still Minneapolis so it wasn’t just because I was in St Paul or anything. My overall run was 7.86 miles in 1:06:32. I ran 2.09 miles before I got to the beginning of the hills with a split of 18:30. The next 5 miles I ran in 41:29 which is a sad 8:11 pace – I wasn’t running anywhere near 10K effort for most of the run but it was a snowy mess! The last .7 miles I ran in 6:31. So not the best workout but there was hills and maybe next time I’ll actually remember where I’m going!<\/p>\n

Thursday –<\/strong> Run 6 miles easy. Run 5 acceleration strides. <\/em>I hit the bike this morning. My legs have felt pretty good, but it was something like -20 wind chill so I thought it would be a perfect day for cross-training. I wasn’t too ambitious on the bike and only did 7 miles in 29:30 – about half the normal time and way off the normal pace. Afterwards I lifted – I don’t think I’ve said anything about that before, but I’ve been lifting lower body for a few weeks. I’ve been doing it on whichever day I cross train, but today I also added triceps and biceps. I need to find my lifting sheet and get back into it.<\/p>\n

Friday –<\/strong> Run 4 miles easy. Run 5 acceleration strides. <\/em>I ran 4.16 miles in the afternoon on some random streets. I finished the run in 33:32. The sidewalks weren’t too bad today – there are still spots that are horrible (like where the sun never hits) but the majority have been nicely cleaned since Tuesday’s snow. I almost didn’t run again today, but honestly the though of having to write on here about not running for no good reason motivated me to do it. It was -5 actual temps this morning and I knew I’d be able to run later in the day when it was 10 above (1 above windchill). But when that time came I just didn’t feel like it. As always I’m glad I ran, even if it was just to explore new neighborhoods.<\/p>\n

Saturday –<\/strong> Run 2 x 20 minute repeats at 10K pace. Jog for 5 minutes between repeats. <\/em>I thought it was supposed to be warming up! It was 2 above with a -10 wind chill this morning. So I bundled up and took off. 10K pace is around 6:30 per mile. I was hoping to be able to run about 3 miles or even a full 5K in this time – 2.87 miles out (6:59 pace) and 2.76 (7:15) on the way back. A little disappointing but there were times I was at 6:30 pace, it was stinking cold! The overall run was 7.72 miles in 1:00:06.<\/p>\n

Sunday – <\/strong>Rest!<\/em> Gladly!<\/p>\n

Totals for the week: Running <\/strong>– 31.4 miles and 4:15:20 hours Biking<\/strong> – 7 miles in 29:30 minutes.<\/p>\n

This week should be a fun week of running with some good workouts. The weather also looks pretty good!<\/p>\n

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

Image provided by stock.xchng. Halfway through the training plan – that means only 6 more weeks until race day. It really is coming quite quickly. I am definitely tired of the cold and having to check the weather each morning to find out how many layers I actually need to wear. The MDRA blog says […]<\/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_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":[17,13],"tags":[],"class_list":["post-202","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-3g","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":178,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-two\/","url_meta":{"origin":202,"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":1132,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-3-half-marathon-training\/","url_meta":{"origin":202,"position":1},"title":"Week 3: Half Marathon Training","author":"crossn81","date":"March 2, 2009","format":false,"excerpt":"Last Year Run: 37.9 Miles Bike: 17.0 Miles This time last year I was in Week 4 of Half Marathon training, but I wasn't competing in or for the $2 million half-marathon that was being run in the UAE.\u00a0 I highlighted my then new running group the MDRA and extolled\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2499,"url":"https:\/\/www.teamcrossworld.com\/running\/2011\/weekly-report-3\/","url_meta":{"origin":202,"position":2},"title":"Weekly Report","author":"crossn81","date":"January 31, 2011","format":false,"excerpt":"Monday started as a great run and turned pretty scary when I got about half way out.\u00a0 I ran down 24th St and just as I was getting to Lake of the Isles it felt like my heart jumped into my throat.\u00a0 My pulse was pretty quick and it hurt\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":162,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/foto-friday-7\/","url_meta":{"origin":202,"position":3},"title":"Foto Friday","author":"crossn81","date":"January 18, 2008","format":false,"excerpt":"Minnehaha Creek at Minnehaha Falls Park, Minneapolis Minnesota January 2008. Yesterday's Workout I decided to try and remain consistent while I build my mileage back up for the half-marathon training that I had to run Thursday. We were going to an art show in the evening so it had to\u2026","rel":"","context":"In "Foto"","block_context":{"text":"Foto","link":"https:\/\/www.teamcrossworld.com\/running\/category\/foto\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/bridge.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":231,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eleven\/","url_meta":{"origin":202,"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":1175,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-6-half-marathon-training\/","url_meta":{"origin":202,"position":5},"title":"Week 6: Half Marathon Training","author":"crossn81","date":"March 23, 2009","format":false,"excerpt":"Last Year After a tough week of training including to speed workouts I raced for the first time in 2008 and Minnesota at the Human Race 8k. I was pleased with my race so that was good.\u00a0 I detailed the information provided from Ryan Shay's autopsy and the tragedy of\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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/202","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=202"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/202\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=202"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=202"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=202"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}