Back on the 4:30am train… I woke up early and struggled to get up and out of bed, but I made it. The plan for today was 20 minutes of 200m repeats with 30 seconds rest in between. Getting as many repeats as possible done in the 20 minutes. I messed up the timer initially, but ended up getting 15 repeats done in right around 20 minutes. The goal was to have them be consistent time – this of course is hard to do on a hilly course. <\/p>\n\n\n\n
I had one brief scare on the run. I was using an hand held running light and it swings back and forth quite a bit. I saw what I thought was a pole as it didn’t move, but when I turned and came towards it my light shone on a person standing still in the trail. He wasn’t doing anything weird, I think just standing to see what I did. But man he gave me a jump! He was just walking a lap as I saw him towards the end of the run again but he didn’t scare me that time! <\/p>\n\n\n\n
For what it is worth my 200’s were:<\/p>\n\n\n\n
47<\/p>\n\n\n\n
52<\/p>\n\n\n\n
56<\/p>\n\n\n\n
1:03<\/p>\n\n\n\n
1:11<\/p>\n\n\n\n
59<\/p>\n\n\n\n
1:23<\/p>\n\n\n\n
1:00<\/p>\n\n\n\n
57<\/p>\n\n\n\n
55<\/p>\n\n\n\n
52<\/p>\n\n\n\n
53<\/p>\n\n\n\n
54<\/p>\n\n\n\n
I’d say that’s pretty consistent given the hills. I know at least one or two ended part way up a hill! And a few of them were steeper. My 30 seconds recovery was all walking. I started jogging when it beeped 5 seconds left. <\/p>\n\n\n\n
Overall 4.26 miles in 41:39. <\/p>\n\n\n\n
Then… I rode to work! I didn’t push the pace at all, but still was pretty tired. During after-school it was gorgeous – right around 70 degrees and we rode just about 4 miles. The kids are so funny as we rode along Bassett Creek they were excited about the ducks, going under a bridge, and saying that so and so lived this way. We ended up stopping at a park in the next city over and the gets were all amazed at where we were!! So fun! My brand new rider did better than some of the more experienced riders but I think a lot of them were complaining about sore butts and legs! I had a nice leisurely ride home too. Lots of people were out and about considering the nice afternoon!! <\/p>\n\n\n\n
I’m calling it 15 miles for the day. <\/p>\n","protected":false},"excerpt":{"rendered":"
Back on the 4:30am train… I woke up early and struggled to get up and out of bed, but I made it. The plan for today was 20 minutes of 200m repeats with 30 seconds rest in between. Getting as many repeats as possible done in the 20 minutes. I messed up the timer initially, […]<\/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":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":[624,13],"tags":[771,62],"class_list":["post-7089","post","type-post","status-publish","format-standard","hentry","category-bike","category-my-running","tag-bike","tag-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Ql","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":178,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-two\/","url_meta":{"origin":7089,"position":0},"title":"Half Training: Week Two","author":"crossn81","date":"February 11, 2008","format":false,"excerpt":"Another week closer to the half-marathon! This was a rough week of training since I was in Chicago for 3 days of it and ran here in Minneapolis for 3. I had done the research and found a park right next to the hotel, but the weather wasn't cooperative and\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":196,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-five\/","url_meta":{"origin":7089,"position":1},"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":185,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/hill-repeats\/","url_meta":{"origin":7089,"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":1102,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/week-1-half-marathon-training\/","url_meta":{"origin":7089,"position":3},"title":"Week 1: Half Marathon Training","author":"crossn81","date":"February 16, 2009","format":false,"excerpt":"This begins my first week of half-marathon training for the Lake Minnetonka Half-Marathon.\u00a0 I decided to do something a little different, yes I want a PR but I also want a \"fun\" race with maybe some scenery. Running part way around Lake Minnetonka seems to fit that bill!\u00a0 As far\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"\/running\/images\/2-10-09hillwork.png","width":350,"height":200},"classes":[]},{"id":202,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-six\/","url_meta":{"origin":7089,"position":4},"title":"Half Training: Week Six","author":"crossn81","date":"March 10, 2008","format":false,"excerpt":"Image provided by stock.xchng. Halfway through the training plan - that means only 6 more weeks until race day. It really is coming quite quickly. I am definitely tired of the cold and having to check the weather each morning to find out how many layers I actually need to\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\/six.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":189,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-four\/","url_meta":{"origin":7089,"position":5},"title":"Half Training: Week Four","author":"crossn81","date":"February 25, 2008","format":false,"excerpt":"You know how I mentioned last week that the weather forecast looked pretty good for the upcoming week. Well it lied. This was one of the coldest weeks yet! It was sub-zero every morning reaching down into negative double digits actual temperatures and even colder wind chill. 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