{"id":6495,"date":"2018-06-12T21:12:22","date_gmt":"2018-06-13T02:12:22","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/2018\/06122018-run\/"},"modified":"2018-06-12T21:12:22","modified_gmt":"2018-06-13T02:12:22","slug":"06122018-run","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/06122018-run\/","title":{"rendered":"06122018 – Run"},"content":{"rendered":"

My neighbor Eduardo is training for a triathlon this fall with the aim of an Ironman in two summers. He is going to be joining me for at least one run\/workout each week. That will be a fun way to spice things up. <\/p>\n

This morning’s workout was 8x200m. After my 12.5k I realized I needed to do more hill specific work. Just running at Wirth isn’t going to be enough to get me up and over Moose Mountain. So I figured for this one I’d try out the sledding hill at Wirth. <\/p>\n

It turns out that from the first light pole up the cart path to the next hole is almost exactly 200m. The last bit is pretty steep and there is definitely ways to make it longer. So I think I’ll be back here for more. <\/p>\n

8 x 200 is pretty good, but the 3 minutes rest in between was a nice long rest. We walked back down the hill and then turned around and came right back up! <\/p>\n

I screwed up on my watch, I know I thought we were past that too. So we actually only ran 7 hill repeats. Oops. <\/p>\n

0:58<\/p>\n

1:03<\/p>\n

1:03<\/p>\n

1:01<\/p>\n

1:02<\/p>\n

1:07<\/p>\n

1:03<\/p>\n

I can’t remember when, but at some point we started switching between two different paths to mix it up a bit. <\/p>\n

It was a solid workout. <\/p>\n

On the way home we went up the creek trail and then took the railroad home. The Loppet race goes down them for a short bit, but it wasn’t an ideal finish as we ended up having to run tie to tie. (Good agility work on tired legs, right)<\/p>\n

Total miles 4.42 in 1:00:00. 
\n\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

My neighbor Eduardo is training for a triathlon this fall with the aim of an Ironman in two summers. He is going to be joining me for at least one run\/workout each week. That will be a fun way to spice things up.  This morning’s workout was 8x200m. After my 12.5k I realized I needed […]<\/p>\n","protected":false},"author":2,"featured_media":6493,"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":[36,13],"tags":[267,678],"class_list":["post-6495","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hill-training","category-my-running","tag-hill","tag-my-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/06\/20180612_061721.jpg?fit=4032%2C3024&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1GL","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1116,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-2-half-marathon-training\/","url_meta":{"origin":6495,"position":0},"title":"Week 2: Half Marathon Training","author":"crossn81","date":"February 23, 2009","format":false,"excerpt":"3 m run + strength 7 x 400 5-K pace 3 m run + strength 45 min tempo Rest 3 m pace 90 min run Monday was President's Day and I didn't have to work so I took some extra time to go to Fort Snelling for a run on\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":6495,"position":1},"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":185,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/hill-repeats\/","url_meta":{"origin":6495,"position":2},"title":"Hill Repeats","author":"crossn81","date":"February 21, 2008","format":false,"excerpt":"I ran hill repeats on Monday morning. I had to ask around for where I could find some good hills to run the repeats on. A hill on the West River Parkway was suggested heading towards Franklin Ave. It was a pretty long hill so I chose a segment of\u2026","rel":"","context":"In "Hill Training"","block_context":{"text":"Hill Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/hill-training\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/hillworkout.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":7060,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04052019-run\/","url_meta":{"origin":6495,"position":3},"title":"04052019 – Run","author":"crossn81","date":"April 5, 2019","format":false,"excerpt":"On tap today was yesterday's missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4x800 at 6K pace with 3 minutes of rest between. I ran into Wirth again, but stayed on the\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\/20190405_055458.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\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":196,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-five\/","url_meta":{"origin":6495,"position":4},"title":"Half Training: Week Five","author":"crossn81","date":"March 3, 2008","format":false,"excerpt":"Wow training is quickly flying by, I'm almost half-way there. I had some good runs this week and it did warm-up although that created some different problems which you'll read about below! Monday - 6x1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog\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":6567,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07142018-run\/","url_meta":{"origin":6495,"position":5},"title":"07142018 – Run","author":"crossn81","date":"July 14, 2018","format":false,"excerpt":"The fog in the valley as I started my run at Hyland Regional park was beautiful. I was grateful to get the chance to run somewhere different this morning. I love running at Wirth, but it does get a little repetitive to run the same trails, even in different configurations.\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\/07\/20180714_065603-1.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\/07\/20180714_065603-1.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180714_065603-1.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180714_065603-1.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180714_065603-1.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6495","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=6495"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6495\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6493"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}