My foot was feeling better so I decided to give it a try! It is also a deload week in the training cycle so it seemed reasonable to go for today’s workout. Today’s short interval work was a nasal only breathing for 6 x 2:00 with 1:00 rest in between. They stressed that the entire thing should be nasal only so not to push too hard on the intervals so that the recovery would be nasal only. <\/p>\n\n\n\n
This was definitely a challenge! Different for sure, but to focus on keeping my mouth shut and breathing only in the nose is a whole new idea. It seemed more of a mental challenge. I was able to do it pretty well, even with a little bit of hills. It was weird to be hearing my breath and heart beat while so focused. It looks like they were all around .20 miles for the 2 minutes. <\/p>\n\n\n\n
I ended up with 2.99 miles in 33:56. <\/p>\n\n\n\n
It was a great day to ride. The am ride was just cool enough to not sweat too much and the after school temps were upper 60’s. We rode just over 4 miles taking the long way to the river. We checked out the waterfall and the flooded river!<\/p>\n\n\n\n
Great ride home!<\/p>\n\n\n\n
About 15 miles biking.<\/p>\n","protected":false},"excerpt":{"rendered":"
My foot was feeling better so I decided to give it a try! It is also a deload week in the training cycle so it seemed reasonable to go for today’s workout. Today’s short interval work was a nasal only breathing for 6 x 2:00 with 1:00 rest in between. They stressed that the entire […]<\/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-7091","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-1Qn","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7267,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06272019-run\/","url_meta":{"origin":7091,"position":0},"title":"06272019 – Run","author":"crossn81","date":"June 27, 2019","format":false,"excerpt":"After dropping the kids off I went for a run. The schedule called for a 4x8:00 nasal breathing only run.\u00a0 I headed out North on West River Road and across the Lake Street bridge.\u00a0 It has been forever since I've run on the River Roads.\u00a0 I wouldn't say I miss\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\/07\/20190627_095517.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\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7108,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04282019-run\/","url_meta":{"origin":7091,"position":1},"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":[]},{"id":7270,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/06302019-run\/","url_meta":{"origin":7091,"position":2},"title":"06302019 – Run","author":"crossn81","date":"June 30, 2019","format":false,"excerpt":"This was supposed to be an easy run with nasal only breathing. But it is hard to nasal breathing when you are stuffy! I think it is primarily allergy related as there is still so much pollen in the air and I've not really been feeling sick otherwise. It was\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\/07\/20190630_071338.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\/07\/20190630_071338.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190630_071338.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190630_071338.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190630_071338.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7306,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07112019-bike-swim\/","url_meta":{"origin":7091,"position":3},"title":"07112019 – Bike & Swim","author":"crossn81","date":"July 11, 2019","format":false,"excerpt":"Today's bike called for some interval work again. It is hard to know how far I can go in the time allotted. The kids have a 90 minute class, so I have just under that. I had forgotten that the bike computer wasn't working until I started out again. It\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7527,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10192019-run\/","url_meta":{"origin":7091,"position":4},"title":"10192019 – Run","author":"crossn81","date":"October 19, 2019","format":false,"excerpt":"A nice fall run with the leaves mostly still on the trees. It was raining when I started and about 50 degrees. The rain wasn't heavy, barely getting through the trees. I ran around Wirth and my legs felt sore and heavy from yesterday's workouts. I tried nasal breathing but\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\/10\/IMG_20191019_123922_376.jpg?fit=1080%2C1080&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/10\/IMG_20191019_123922_376.jpg?fit=1080%2C1080&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/10\/IMG_20191019_123922_376.jpg?fit=1080%2C1080&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/10\/IMG_20191019_123922_376.jpg?fit=1080%2C1080&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/10\/IMG_20191019_123922_376.jpg?fit=1080%2C1080&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7135,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05072019-run-bike\/","url_meta":{"origin":7091,"position":5},"title":"05072019 – Run & Bike","author":"crossn81","date":"May 7, 2019","format":false,"excerpt":"Another early morning run!! I'm glad that the sun is coming up now as I finish my runs. It means longer and warmer days are coming! Another set of timed short intervals. 6 x 2 minutes with 3 minutes of rest between and 5 x 1 minute with 1 minute\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190507_052544.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\/05\/20190507_052544.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190507_052544.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190507_052544.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/05\/20190507_052544.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7091","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=7091"}],"version-history":[{"count":2,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7091\/revisions"}],"predecessor-version":[{"id":7093,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/7091\/revisions\/7093"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=7091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=7091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=7091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}