{"id":55,"date":"2008-07-09T10:52:00","date_gmt":"2008-07-09T10:52:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=55"},"modified":"2008-07-09T10:52:00","modified_gmt":"2008-07-09T10:52:00","slug":"marathon-week-3-day-3","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/07\/09\/marathon-week-3-day-3\/","title":{"rendered":"Marathon Week 3, Day 3"},"content":{"rendered":"

I was part of the Santa Anita \/ Grandview group this morning using a 3-mile loop \u2014 with considerable hills \u2014 for the 2-3-1 tempo run that Jagarnaut describes<\/a>.<\/p>\n

The loop<\/a> takes us down to the two-mile marker as warm-up, and then we hit our short-tempo pace for one full loop of three miles, finishing that leg back at the 2-mile marker. A final one-mile cool-down returns us to the starting point near Grandview and Santa Anita.<\/p>\n

My target for the three miles was to maintain 6:55 per mile, which should have sent me around in 20:45. But what I lost on the uphill stretches, I could not make up on the downhill. I finished in 21:34, a pace of 7:11 per mile. With the climbs included in this run, maybe I accomplished the spirit of the short-tempo run despite not keeping pace.<\/p>\n","protected":false},"excerpt":{"rendered":"

I was part of the Santa Anita \/ Grandview group this morning using a 3-mile loop \u2014 with considerable hills \u2014 for the 2-3-1 tempo run that Jagarnaut describes. The loop takes us down to the two-mile marker as warm-up, and then we hit our short-tempo pace for one full loop of three miles, finishing…<\/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-55","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-T","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/55","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=55"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/55\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=55"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=55"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=55"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}