{"id":28,"date":"2008-09-17T17:16:00","date_gmt":"2008-09-17T17:16:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=28"},"modified":"2008-09-17T17:16:00","modified_gmt":"2008-09-17T17:16:00","slug":"marathon-week-13-day-3","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/09\/17\/marathon-week-13-day-3\/","title":{"rendered":"Marathon Week 13, Day 3"},"content":{"rendered":"<p>I stayed awake too late after Tuesday night O-lift at <a href=\"http:\/\/teamcrossfitacademy.com\/\">the Academy<\/a>, so I did not join my usual early-morning group for today&#8217;s scheduled six-mile mid-tempo run, which is the first time we have run this far at mid-tempo pace. Instead, I took advantage of the fact that today&#8217;s workout of the day (WOD) at the Academy is a 5-k run and joined the 1830 crew for that.<\/p>\n<p>My modification: when I was done with the 5-k, I turned around and ran another 5-k. I completed the double in 43:55, a pace of 7:05 per mile. My target pace was 7:10 per mile, so I did OK except for one thing: I plan to drop my marathon goal from 3:20:00 to 3:15:00. The mid-tempo pace for that finish is an even 7:00 per mile, which I did not hit. \ud83d\ude41<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>I stayed awake too late after Tuesday night O-lift at the Academy, so I did not join my usual early-morning group for today&#8217;s scheduled six-mile mid-tempo run, which is the first time we have run this far at mid-tempo pace. Instead, I took advantage of the fact that today&#8217;s workout of the day (WOD) at&#8230;<!-- AddThis Advanced Settings generic via filter on wp_trim_excerpt --><!-- AddThis Share Buttons generic via filter on wp_trim_excerpt --><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[6,12],"class_list":["post-28","post","type-post","status-publish","format-standard","hentry","category-general","tag-crossfit","tag-marathon"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p2Q7kW-s","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/28","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/comments?post=28"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/28\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=28"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=28"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=28"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}