{"id":235,"date":"2008-04-22T05:38:41","date_gmt":"2008-04-22T13:38:41","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=235"},"modified":"2008-05-28T17:30:08","modified_gmt":"2008-05-29T01:30:08","slug":"half-training-week-twelve-final","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-twelve-final\/","title":{"rendered":"Half Training: Week Twelve – Final"},"content":{"rendered":"\n\n\n\n
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Image provided by stock.xchn<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

This is it, the final week of training!<\/p>\n

Monday<\/strong> – Run 6 miles at goal half marathon pace. <\/em>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 Midtown Greenway. I pushed the pace and it was a little struggle to maintain a sub-7 pace. I was glad to finish the workout in 46:51. This was 6:57 pace which is 5 seconds per mile off the 6:52 goal pace. This felt like a good solid “last workout”.<\/p>\n

Tuesday <\/strong>– Run 3 miles easy. Run 3 acceleration strides. <\/em>I took this easy run on another beautiful morning. It was 43 and sunny with some strong wind gusts. I ran around Powderhorn Park which isn’t anything too exciting but a nice change of pace. I ran the 3 miles in 23:59. I did 3 accelerations at the little park near our house on their soccer field.<\/p>\n

Wednesday –<\/strong> Run 3 miles easy. Run 3 acceleration strides.<\/em> Another easy run on a beautiful morning. It was 50 and sunny! Today’s run went downtown and around the Metrodome. That was appropriate since we went to the Twins game that night. This one was a little easier (not any hills) and my time was 23:40.<\/p>\n

Thursday –<\/strong> Rest. <\/em>It felt nice to sleep in a little bit today and just rest!<\/p>\n

Friday –<\/strong> Rest. <\/em>It was nice to sleep. I felt pretty good and relaxed.<\/p>\n

Saturday<\/strong> – RACE DAY!! 13.1 miles at goal race pace! <\/em>Go read the race review<\/a> for all the details but it was mid-40’s with some strong wind gusts. My overall time was 1:36:44 (1:36:58 officially).<\/p>\n

Sunday –<\/strong> Rest. <\/em>A little sore – definitely want to rest and reflect today!<\/p>\n

Race Review is on the way!<\/p>\n

Total Mileage – <\/strong>26.2 Miles in 3:15:34. Now if I could actually run a marathon in that time range!<\/p>\n

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

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 Midtown Greenway. I pushed the […]<\/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":[17,13,27],"tags":[],"class_list":["post-235","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-3N","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":235,"position":0},"title":"Marathon Training: Week 14","author":"crossn81","date":"September 8, 2008","format":false,"excerpt":"Image from stock.xchn. Only a few more weeks to go and I think the fall weather has finally arrived.\u00a0 I ran what was hopefully my last \"hot\" run on Monday.\u00a0 It is amazing how much the temps have dropped through the week.\u00a0 Monday morning was 70 and the temps barely\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":1268,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-10-half-marathon-training\/","url_meta":{"origin":235,"position":1},"title":"Week 10: Half Marathon Training","author":"crossn81","date":"April 20, 2009","format":false,"excerpt":"Last Year Week 11 and the taper began.\u00a0 You might recall that a group of runners were attacked by a swarm of bees and a suicide bomber last year.\u00a0 Two incidents - one story.\u00a0 Last year I began looking forward to by goal of racing my first marathon with this\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":1301,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-12-half-marathon-training\/","url_meta":{"origin":235,"position":2},"title":"Week 12: Half Marathon Training","author":"crossn81","date":"May 5, 2009","format":false,"excerpt":"Last Year I celebrated being done with the training cycle by resting and racing the Get in Gear 10k - almost setting a PR (posted my race number).\u00a0 To go along with this phase I talked about detraining. A local marathoner used his mad skills to chase down a thief\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":1197,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-7-half-marathon-training\/","url_meta":{"origin":235,"position":3},"title":"Week 7: Half Marathon Training","author":"crossn81","date":"March 30, 2009","format":false,"excerpt":"Last Year Running - 39 miles This was Easter week last year and between the Human Race 8k and traveling home for Easter my Week 8 training was a little messed up.\u00a0 I discovered how to create \"blog bling\" or the little picture of me in the address bar.\u00a0 Being\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":1281,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-11-half-marathon-training\/","url_meta":{"origin":235,"position":4},"title":"Week 11: Half Marathon Training","author":"crossn81","date":"April 27, 2009","format":false,"excerpt":"Last Year I was a little disappointed with my race at the 2008 Earth Day Half Marathon and Week 12 of training.\u00a0 I also registered for my first marathon - Twin Cities while Chicago filled up. I started a new series which lasted for awhile posting up various race numbers\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":214,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eight\/","url_meta":{"origin":235,"position":5},"title":"Half Training: Week Eight","author":"crossn81","date":"March 24, 2008","format":false,"excerpt":"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\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":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/235","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=235"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/235\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=235"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=235"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=235"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}