{"id":7304,"date":"2019-07-09T23:15:58","date_gmt":"2019-07-10T04:15:58","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7304"},"modified":"2019-07-18T11:18:18","modified_gmt":"2019-07-18T16:18:18","slug":"07092019-run-swim","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/07092019-run-swim\/","title":{"rendered":"07092019 – Run & Swim"},"content":{"rendered":"\n

After dropping the kids off I started out on my run. After stopping to stretch, two friends popped up the stair near me, it was fun to see them! We used to work together and have had some fun runs together. They didn’t want to do my interval workout so we chatted for a few minutes and then parted ways. Of course we grabbed a selfie to add to the collection! We’ve run on some super cold and hot days together! <\/p>\n\n\n\n

The workout was a 400, 200, 100 with 1:1 rest for 6 rounds! This was my first workout with my new Garmin Vivoactive 3 and it was so nice to be able to just enter the workout into Garmin Connect and have it on my watch. No trying to keep track of multiple distances and making mistakes! My watch was able to handle the workout like a champ! <\/p>\n\n\n\n

I was running south and went down the dam hill and back up to Wabun. The 400m intervals seemed like forever and the 100 were so short! Sometimes the intervals would hit in the middle of a hill and sometimes the rest would! Try to “rest” up a big hill isn’t ideal though! I crossed Ford Parkway and ran River Road all the way to Lake Street, crossed and came back south. With a little overlap to sneak in the last 100. I ran along the river down in the gorge and it was a little muddy and the path was missing at a few spots. It had been awhile since I’d been in the gorge too, so that might have been why I couldn’t find it. At least one interval included me stopping, looking for the trail, and then walking across some tricky rocks! The river is still so high too. <\/p>\n\n\n\n

Here are my splits <\/p>\n\n\n\n

400 – 1:43; 1:49; 1:47; 2:08; 1:51; 1:48; 2:41<\/p>\n\n\n\n

200 – 1:02; :50; :53; 1:01; :56; :58; <\/p>\n\n\n\n

100 – :25; :26; :23; :25; :29; :27<\/p>\n\n\n\n

The total run was 6.46 in 1:15:35. <\/p>\n\n\n\n

Today was the first day of swim lessons for the kids so I was planning to lap swim while they were taking lessons. When we got to Webber Pool there were a lot of Sherrif’s, suits, and TV cameras. That made me a little nervous! The staff weren’t really sure what was going on except some type of press conference. I went ahead and swam and the kids had lessons. Afterwards a reporter from the StarTribune asked my daughter’s name and said she had some pictures of her. They didn’t end up running her pictures, but she was in pictures and video on several TV stations and the news blast from the park board. The park board and sheriff’s office were launching $5 swim lessons to help reduce the number of drownings. So that was cool. You can see WCCO’s story here<\/a>. If you look closely you can see me swimming in the background in a few shots and of course the opener! <\/p>\n\n\n\n

But back to swimming… I ended up just accumulating distance and working on bilateral breathing and did a few 50’s and a couple of 100’s getting up to 875 yards. The bilateral breathing is getting better! I was the only on in the pool, but I’m sure the news conference scared some people off! <\/p>\n\n\n\n

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After dropping the kids off I started out on my run. After stopping to stretch, two friends popped up the stair near me, it was fun to see them! We used to work together and have had some fun runs together. They didn’t want to do my interval workout so we chatted for a few […]<\/p>\n","protected":false},"author":2,"featured_media":7324,"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":[13,858],"tags":[62,859],"class_list":["post-7304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","category-swim","tag-running","tag-swim"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/07\/20190709_101745.jpg?fit=2880%2C2160&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1TO","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7294,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/07122019-crossfit-swim\/","url_meta":{"origin":7304,"position":0},"title":"07122019 – CrossFit & Swim","author":"crossn81","date":"July 12, 2019","format":false,"excerpt":"I did a CrossFit style workout this morning from earlier in the week on PSE Pro. 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