{"id":7267,"date":"2019-06-27T19:13:43","date_gmt":"2019-06-28T00:13:43","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7267"},"modified":"2019-07-04T07:37:10","modified_gmt":"2019-07-04T12:37:10","slug":"06272019-run","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/06272019-run\/","title":{"rendered":"06272019 – Run"},"content":{"rendered":"

After dropping the kids off I went for a run. The schedule called for a 4×8:00 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 it, but it was nice to be back there. I wasn’t sure what to expect from this longer duration nasal breathing workout. Nasal breathing definitely limits the pace and these longer intervals weren’t hard but it does take a decent amount of focus. I got into a good rhythm and actually found it was harder to slow down for the 3 minute “recovery” intervals!\u00a0 During each interval I covered about .87 miles and except for the first one which was .83 the rest were right at .87 or .88 miles.\u00a0 So that’s good consistency and is just over 9:00 minute per mile pace. I ran most of the hill up from Lake Street towards Summit during a recovery interval and otherwise didn’t have any major hills to try and compensate for.\u00a0 I ran down East River Road to the Ford Bridge and just before the bridge it started raining.\u00a0 It was quite a front line coming across as you can see in the pictures! Running across the exposed bridge I got pretty wet, but overall the severe weather missed us and I didn’t seen any lightening during the run.\u00a0 I finished out running back to the car along West River Road. I took a few minutes to stretch and recover under a covered area before getting into the van soaking wet!<\/p>\n

All in all I covered 5.8 miles in 56:14.<\/p>\n

<\/p>\n

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

After dropping the kids off I went for a run. The schedule called for a 4×8:00 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 it, but it was nice […]<\/p>\n","protected":false},"author":2,"featured_media":7264,"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":[678,861],"class_list":["post-7267","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","tag-my-running","tag-nasal-only"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190627_095517.jpg?fit=2880%2C2160&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Td","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7091,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04232019-run-bike\/","url_meta":{"origin":7267,"position":0},"title":"04232019 – Run & Bike","author":"crossn81","date":"April 23, 2019","format":false,"excerpt":"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.\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":7108,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04282019-run\/","url_meta":{"origin":7267,"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":7267,"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":7527,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10192019-run\/","url_meta":{"origin":7267,"position":3},"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. 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