{"id":37,"date":"2008-09-01T12:44:00","date_gmt":"2008-09-01T12:44:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=37"},"modified":"2008-09-01T12:44:00","modified_gmt":"2008-09-01T12:44:00","slug":"marathon-week-11-day-1","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/09\/01\/marathon-week-11-day-1\/","title":{"rendered":"Marathon Week 11, Day 1"},"content":{"rendered":"<p>Today&#8217;s schedule called for a 1-2-1 tempo run: One mile at an &#8220;easy tempo&#8221; pace, two miles at &#8220;mid-tempo&#8221; and one final mile at the easy pace again.<\/p>\n<p>My goal for the two-mile mid-tempo portion was to maintain a pace of 7:10 per mile, which would have me finishing that segment in 14:20. I used <a href=\"http:\/\/www.mapmyrun.com\/run\/united-states\/ca\/pasadena\/312454161738\">an out-and-back course<\/a> that has a moderate climb in the last quarter mile of the &#8220;out&#8221; leg and completed the first mile in 6:40, which is obviously <em>way<\/em> faster than I was supposed to go. I think it was fear of the uphill portion that got me to push so hard.<\/p>\n<p>On the &#8220;back&#8221; part, I settled down a bit, which brought me to the end of the mid-tempo part at the 13:26 mark.<\/p>\n<p>I felt some slight joint pain left over from Saturday&#8217;s half marathon, and my leg muscles definitely had some fatigue, but I am pretty happy with the recovery over the past 48 hours. Let&#8217;s see what <a href=\"http:\/\/www.teamcrossfitacademy.com\/\">0600 CrossFit at the Academy<\/a> has in store for Tuesday!<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content --><!-- <a rel=\"nofollow\" href=\"\/whale\/whaleenbrosse.php\" title=\"qSWpnr  w g WBQD l\">qSWpnr  w g WBQD l<\/a> -->","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s schedule called for a 1-2-1 tempo run: One mile at an &#8220;easy tempo&#8221; pace, two miles at &#8220;mid-tempo&#8221; and one final mile at the easy pace again. My goal for the two-mile mid-tempo portion was to maintain a pace of 7:10 per mile, which would have me finishing that segment in 14:20. I used&#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-37","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-B","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/37","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=37"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/37\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=37"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=37"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=37"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}