{"id":6188,"date":"2018-03-24T09:46:25","date_gmt":"2018-03-24T14:46:25","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6188"},"modified":"2018-03-24T20:34:55","modified_gmt":"2018-03-25T01:34:55","slug":"03242018-running","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/03242018-running\/","title":{"rendered":"03242018 – Running"},"content":{"rendered":"

I took Amber (the puppy) out for the run this morning.\u00a0 It was a relatively easy run 80% of last week’s 2 mile Time Trial<\/a>. So the goal pace was 9:30.\u00a0 That seemed slow and the pace felt reasonable throughout the run.\u00a0 I actually kept running faster than that!<\/p>\n

I tried out a new leash with Amber that actually went around my waist and it felt great to not need to hold the leash.\u00a0 She did fairly well of not pulling too much on me, but it was annoying when she did.\u00a0 I need to make it a little looser so it will slide around my waist better as she runs behind and around me!<\/p>\n

We tried out some trails and they are getting closer to being snow\/ice free but it was touch and go in a few places – almost falling down. Amber definitely didn’t help with that!\u00a0 My overall 5K was 28:20 which is 9:08 pace.\u00a0 So a little faster than I was supposed to, but it felt good overall. It felt comfortable throughout.\u00a0 Some of the icy patches obviously slowed me down quite a bit, but like I said there weren’t a ton of them and for the most part they were short. I did decide not to try one trail as it looked pretty icy and was going to be uphill.<\/p>\n

Total run 4.9 miles in 47:35.\u00a0 I did almost a mile warmup and then my 5k ended about a mile from home.<\/p>\n

\"image\"<\/a><\/p>\n

\"image\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

I took Amber (the puppy) out for the run this morning.\u00a0 It was a relatively easy run 80% of last week’s 2 mile Time Trial. So the goal pace was 9:30.\u00a0 That seemed slow and the pace felt reasonable throughout the run.\u00a0 I actually kept running faster than that! I tried out a new leash […]<\/p>\n","protected":false},"author":2,"featured_media":6187,"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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[13],"tags":[678,62],"class_list":["post-6188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","tag-my-running","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/03\/20180324_072411-3.jpg?fit=4032%2C3024&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1BO","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1559,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/tcm-training-week-11\/","url_meta":{"origin":6188,"position":0},"title":"TCM Training Week 11","author":"crossn81","date":"August 17, 2009","format":false,"excerpt":"Steady as she goes - making progress. Previous Posts Due to travelling and my current running I didn't run the MDRA 15k this year, but here are my thoughts on last year's race. As part of my World Vision series I wrote about their financial capabilities. We all yearn for\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":6466,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06032018-run\/","url_meta":{"origin":6188,"position":1},"title":"06032018 – Run","author":"crossn81","date":"June 5, 2018","format":false,"excerpt":"My first run since the race.\u00a0 I took it nice and easy.\u00a0 I had thought I'd take Amber with me, but she didn't want to get off the bed!\u00a0 I tried the North part of the Wirth behind the golf course and unfortunately the Luce Line is still flooded.\u00a0 It\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180603_072136.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180603_072136.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180603_072136.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180603_072136.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180603_072136.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":231,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-eleven\/","url_meta":{"origin":6188,"position":2},"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":2447,"url":"https:\/\/www.teamcrossworld.com\/running\/2011\/beating-the-treadmill-in-5-minutes\/","url_meta":{"origin":6188,"position":3},"title":"Beating the Treadmill in 5 Minutes","author":"crossn81","date":"January 10, 2011","format":false,"excerpt":"I fought the treadmill and I won! A nice picture finish, but I pulled out the win. This past week we took Nadia to the YWCA for the first time. \u00a0I ran on the indoor track for 15 minutes and then stretched while Christy enjoyed\/endured the elliptical. \u00a0Then we switched\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"Hotel Palomar's fitness room","src":"https:\/\/i0.wp.com\/farm4.static.flickr.com\/3412\/4643577327_8f07fb0d90.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":290,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-3\/","url_meta":{"origin":6188,"position":4},"title":"Marathon Training: Week 3","author":"crossn81","date":"June 23, 2008","format":false,"excerpt":"This is the first of several stepback weeks. Stepback weeks are relatively easier weeks that allow your body to recover a little more than normal and help prevent injury and burnout.\u00a0 It is good to through them into training every now and then, especially as mileage ramps up.\u00a0 I do\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\/3.JPG?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7108,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04282019-run\/","url_meta":{"origin":6188,"position":5},"title":"04282019 – Run","author":"crossn81","date":"April 28, 2019","format":false,"excerpt":"Today's \"stamina\" session was a 45 minute run using only Nasal Breathing. This week's focus was on running while only using the nose to breathe and it is quite an interesting effort. It requires a slower overall pace and a more mindful approach to breathing and focus. This actually meant\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190428_072357.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190428_072357.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190428_072357.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190428_072357.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190428_072357.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6188","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=6188"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6188\/revisions"}],"predecessor-version":[{"id":6191,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6188\/revisions\/6191"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6187"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}