{"id":214,"date":"2008-03-24T06:08:48","date_gmt":"2008-03-24T14:08:48","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=214"},"modified":"2008-04-20T09:30:52","modified_gmt":"2008-04-20T17:30:52","slug":"half-training-week-eight","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eight\/","title":{"rendered":"Half Training: Week Eight"},"content":{"rendered":"\n\n\n\n
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Image provided by stock.xchng<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Well this is another crazy week here. The race last Sunday is still playing havoc with the training schedule as well as a quick trip south for Easter.<\/p>\n

Here’s what I got for the week:<\/p>\n

Monday –<\/strong> Run 2 miles at 10K pace, then slow down to goal half marathon pace for 5 miles. After the 5 miles at goal pace, speed up to 5K pace for 800 meters. Cool down with 800 meters at an easy pace. <\/em>I actually did 4 easy miles in fluffy white snow with the temperatures right around freezing. It felt good to just go for an easy run and loosen up after Sunday’s race. I ran it in 33:30.<\/p>\n

Tuesday – <\/strong>Run 6 miles easy. Run 5 acceleration strides.<\/em> I ran Monday’s workout on Tuesday for a grand total of 9.14 miles in 1:13:59. It was way off pace for each segment mostly attributed to the 2-4 inches of fresh, wet snow covering the trails the entire 9 miles! I’ll report my actual times but not the goal times: 2 miles in 14:57, 5 miles in 40:37 and 1\/2 mile in 3:33. You can do the math and realize that these were all way off track, but the difference between each segment was approximately the same as the pace goals.<\/p>\n

Wednesday –<\/strong> Run 30 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace. <\/em>I just did an easy 5.5 miles along the Greenway. It was a little cooler this morning at 28 but not very icy which was a nice change! I took it very easy and ran it in 46:28. No reason to push too hard. Overall I’m feeling a little sluggish and tired since Sunday’s race. It might be partly due to bad eating habits lately. I don’t know.<\/p>\n

Thursday –<\/strong> Run 6 miles easy. Run 5 acceleration strides. <\/em>You guessed it I ran 30 minutes alternating 30 seconds all out and 30 seconds easy. This was a nice run with the temps hovering around 30 with no significant wind factor. I ran out and back along the Greenway. I’m sure I ticked off one runner as I went flying by him, only to slow way down for 30 seconds right in front of him. Then when he almost caught back up, I went flying off again! The joys of being controlled by a beeping device on your wrist! I almost caught him again on the way back but he turned off before I did. Nothing too exciting to report – the overall run was 6.05 miles in 45 minutes.<\/p>\n

Friday –<\/strong> Run 4 miles easy. Run 5 acceleration strides. <\/em>I probably should have run since it was sunny and almost 40 in Indianapolis, but after driving and sleeping in a car all night I’m not overly rested – and I usually cross-train once a week anyways. We don’t have any YWCA Fitness Centers around here so I can’t use a reciprocal membership to my advantage.<\/p>\n

Saturday –<\/strong> Run a 10K race or a 10K time trial. Run the race or time trial in your best possible time. <\/em>That’s what I did last week at the Human Race 8K.\u00c2 I was planning to go long today, but our schedule didn’t really make it possible without getting up at 4am Minneapolis time.\u00c2 So I got 2 days off in a row!<\/p>\n

Sunday –<\/strong> Rest Day!<\/em> Happy Easter!\u00c2 I was hoping to rest today but the travel schedule made today a lot easier to run.\u00c2 It turned out being wonderful!\u00c2 It was like 28 without any wind in Indianapolis.\u00c2 I took off under a full-moon or at least near full moon and ran around the neighborhood before heading towards Fort Harrison State Park.\u00c2 I ran along part of the course for the Indianapolis Half and Full Marathon in the fall.\u00c2 I snuck into the park through a side gate to avoid having to pay the entrance fee.\u00c2 It is a pretty hilly course, which I’m not really used to.\u00c2 I ran around the park and ran around on some of their trails which felt great.\u00c2 Everything was fairly muddy, but it was a crisp morning with lots of birds chirping and my first spring run! I ran a total of 14 miles in 1:57:33 which wasn’t too bad with all the hills and running solitary.<\/p>\n

Weekly Totals: <\/strong>38.7 miles in 5:16:26.\u00c2 I guess it was good I took 2 days off, this was the highest mileage week of the year!<\/p>\n

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

Image provided by stock.xchng. Well this is another crazy week here. The race last Sunday is still playing havoc with the training schedule as well as a quick trip south for Easter. Here’s what I got for the week: Monday – Run 2 miles at 10K pace, then slow down to goal half marathon pace […]<\/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-214","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-3s","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":208,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-seven\/","url_meta":{"origin":214,"position":0},"title":"Half Training: Week Seven","author":"crossn81","date":"March 17, 2008","format":false,"excerpt":"Image provided by Stock.xchng This is an interesting week - the weather definitely warmed up which continued to create its own unqiue problems and I had a race on Sunday which changed my scheduling a bit. In Indiana there were very few Sunday races so it was never a problem\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\/seven.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":225,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-ten\/","url_meta":{"origin":214,"position":1},"title":"Half Training: Week Ten","author":"crossn81","date":"April 7, 2008","format":false,"excerpt":"Image provided by stock.xchn I had a great post all written and kapooey - the server went down and I lost it. So I'll try and recreate it the best I can! I had great plans and aspirations for this week since it was my spring break. I thought, \"I\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\/ten.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":227,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-10\/","url_meta":{"origin":214,"position":2},"title":"Half Training: Week 10","author":"crossn81","date":"April 7, 2008","format":false,"excerpt":"Image provided by stock.xchn I had a great post all written and kapooey - the server went down and I lost it. So I'll try and recreate it the best I can! I had great plans and aspirations for this week since it was my spring break. I thought, \"I\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\/ten.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":218,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-nine\/","url_meta":{"origin":214,"position":3},"title":"Half Training: Week Nine","author":"crossn81","date":"March 31, 2008","format":false,"excerpt":"Well another week down! It was another crazy one as we spent Monday in Anderson seeing some friends and getting up pretty early and by the end of the week I was in Alabama at a wedding! Monday - Run 4 x 2400 meter repeats at 10K pace. Jog for\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":214,"position":4},"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":214,"position":5},"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. 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