{"id":520,"date":"2008-09-08T04:34:44","date_gmt":"2008-09-08T09:34:44","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=520"},"modified":"2008-09-19T10:41:18","modified_gmt":"2008-09-19T15:41:18","slug":"marathon-training-week-14","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","title":{"rendered":"Marathon Training: Week 14"},"content":{"rendered":"\n\n\n\n
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Image from stock.xchn<\/a>.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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 broke 70 for the rest of the week! This was also the first week back for students at school so that was a little added stress but overall a very good week.<\/p>\n

Monday:<\/strong><\/span> <\/span>4-6 miles. <\/em>On Labor Day I did a random 6 mile route that took me downtown and across the Stone Arch Bridge and down to the river on some random trails I hadn’t done before.\u00a0 I took it pretty easy and ran in 50:23.\u00a0 It was 70 with high humidity. My stomach was a little upset and my legs a little tired from the 20 miler still.<\/p>\n

Tuesday:<\/strong><\/span> 8-10 mile progression run.<\/em> We met at Lake Harriet for our group 10 mile progression run.\u00a0 We ran around Lake Harriet for a warm-up, did Calhoun to Isles at Marathon Pace, did the entire Isles at half-marathon pace and then the short side of Calhoun at 10K pace.\u00a0 We hit each pace a little fast, so the overall 9.82 miles in 1:11:14 was actually at 7:15 or marathon pace.\u00a0 The Marathon Pace segment was 2.54 miles in 18:19 or 7:12 pace.\u00a0 The Half-Marathon Pace segment was 2.63 miles in 17:36 or 6:42 pace.\u00a0 The 10K Pace segment was 1.43 miles in 8:48 or 6:10 pace.\u00a0 I was quite pleased with the workout and how I felt overall at the end.\u00a0 The 10K segment hurt but I never felt my pace was out of control. It was in the mid-60’s for the run.<\/p>\n

Wednesday:<\/strong><\/span> 5-7 mile recovery run.<\/em>As always when I run on Weds in the morning I am pretty tired and sore from last night’s workout.\u00a0 This 3.5 mile run at Powderhorn Park was no different.\u00a0 My left achilles and right ankle were a little tight, so I enjoyed running a lot of the run on grass and was glad to get home and ice! I ran it in 30:16 and with the 52 temp I was wearing long sleeves!<\/p>\n

Thursday:<\/strong><\/span> <\/span>Rest Day!<\/em> I nice day of rest.\u00a0 I didn’t do anything today except work and lounge around at home!<\/p>\n

Friday:<\/strong><\/span> <\/span>6 mile run. <\/em>This was a nice easy run along the Greenway.\u00a0 I felt comfortable the entire 6 miles.\u00a0 I went east for the first time in awhile.\u00a0 It was 53 and sunny, so I wore a long sleeve shirt again and by the end I was getting pretty warm. I finished in 46:59.<\/p>\n

Saturday:<\/strong><\/span> 10-12 miles.<\/em> Because of tomorrow’s race I didn’t want to run today, however the training group was getting a 30% discount at Marathon Sports after the morning run.\u00a0 So, I rode my bike there and bought a few items and rode home.\u00a0 It was a scenic ride down the Greenway and around Lake Calhoun and Harriet.<\/p>\n

Sunday:<\/strong><\/span> <\/strong><\/span>Cross-Training. <\/em>I raced a 25K this morning instead of cross-training.\u00a0 This was the last race of the USATF series and a beautiful morning.\u00a0 I set out to run marathon pace and instead ran a very nice 1:48:40 or 7 minute pace and PRing in the half-marathon.\u00a0 Stay tuned for more about the race!<\/p>\n

Weekly Mileage:<\/strong><\/p>\n

Running: 40.9 miles<\/p>\n

Biking: 33 miles<\/p>\n

Hal’s Tip of the Week:<\/span><\/span><\/strong><\/span> Too much racing can compromise your marathon training. In the marathon training class in Chicago, we used to recommend that students race no more than three out of the 18 weekends at distances between 10-K and 25-K. Now we don’t recommend any<\/em> racing out of fear of injury. Races, nevertheless, can help you determine your fitness level and help select you predict marathon pace. Here’s a handy formula for predicting marathon time. Multiply your 10-K time by 4.66. (For instance, 40:00 for 10-K predicts 3:06:40 for the marathon.) First-timers, however, should take a more conservative approach and multiply 10-K time by a factor of 5. (For instance, 50:00 for 10-K predicts 4:10 for the marathon.) By choosing the more conservative formula, and starting more slowly, you’re less likely to hit the wall.<\/p>\n

[tags] Marathon Training, Hal Higdon [\/tags]<\/p>\n

Week 14<\/a><\/p>\n

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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 broke 70 for the rest […]<\/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":[128,681,67,224,679,225,223,181,209,63,62,133,685],"class_list":["post-520","post","type-post","status-publish","format-standard","hentry","category-marathon","category-my-running","category-training","tag-hal-higdon","tag-half-marathon","tag-lake-calhoun","tag-lake-harriet","tag-marathon","tag-marathon-pace","tag-marathon-sports","tag-marathon-training","tag-racing","tag-road-running","tag-running","tag-stone-arch-bridge","tag-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-8o","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":327,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-10\/","url_meta":{"origin":520,"position":0},"title":"Marathon Training: Week 10","author":"crossn81","date":"August 11, 2008","format":false,"excerpt":"This was a pretty good week of training overall.\u00a0 The weather finally cooperated for the most part with only a few humid days and many excellent nights.\u00a0 My in-laws came in Monday night and left on Saturday night so we had plenty of touristy things to do around town.\u00a0 We\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/10.JPG?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":318,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-8\/","url_meta":{"origin":520,"position":1},"title":"Marathon Training: Week 8","author":"crossn81","date":"July 28, 2008","format":false,"excerpt":"This was a pretty good step back week.\u00a0 For the most part the temperatures were great although the humidity tried to ruin that whenever it could. A good week was topped off by a good weekend of camping and hiking around to celebrate my 27th birthday!! Monday:Four comfortable miles. It\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/8.JPG?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1171,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-5-half-marathon-training\/","url_meta":{"origin":520,"position":2},"title":"Week 5: Half Marathon Training","author":"crossn81","date":"March 16, 2009","format":false,"excerpt":"Last Year Last year was week 6 of training. It was a tough week with hills, 4 x 1200's, and 2 x 20 minutes at 10k pace.\u00a0 I joined the USATF's stretching study - which I believe is still ongoing.\u00a0 This week we had some air quality warnings which is\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"http:\/\/www.assoc-amazon.com\/e\/ir?t=crossinator-20&l=as2&o=1&a=B001CZJBKC","width":350,"height":200},"classes":[]},{"id":564,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-16\/","url_meta":{"origin":520,"position":3},"title":"Marathon Training: Week 16","author":"crossn81","date":"September 22, 2008","format":false,"excerpt":"Img from stock.xchn Another week in the bag and only a few more to go.\u00a0 This was a pretty good week, the weather really warmed up which was a little surprising after last week but it still wasn't really hot. Monday: 5 easy miles. 3 miles on a modified Powderhorn\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"\/running\/images\/16.jpg","width":350,"height":200},"classes":[]},{"id":467,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-13\/","url_meta":{"origin":520,"position":4},"title":"Marathon Training: Week 13","author":"crossn81","date":"September 1, 2008","format":false,"excerpt":"This was a pretty nice week of running with some great weather and camaraderie. This was the highest mileage week of the season and it felt pretty strong. It seems the rest day always comes at the best time! 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