{"id":65,"date":"2008-06-26T23:39:00","date_gmt":"2008-06-26T23:39:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=65"},"modified":"2008-06-26T23:39:00","modified_gmt":"2008-06-26T23:39:00","slug":"marathon-week-1-day-4-new-and-improved","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/06\/26\/marathon-week-1-day-4-new-and-improved\/","title":{"rendered":"Marathon Week 1, Day 4 &#8211; New and Improved"},"content":{"rendered":"<p>I joined the runners at the middle school this evening to put in proper work on my speed set. The correct target time for 400m was 1:30. My splits:<\/p>\n<ol>\n<li>1:25<\/li>\n<li>1:21<\/li>\n<li>1:25<\/li>\n<li>1:24<\/li>\n<li>1:25<\/li>\n<li>1:24<\/li>\n<li>1:24<\/li>\n<li>1:23<\/li>\n<\/ol>\n<p><span style=\"font-style:italic;\">That<\/span> was much more of a workout!<\/p>\n<p>I think I am going to have to do all of the speed work at the track. Two problems with doing sprints at <a href=\"http:\/\/www.teamcrossfitacademy.com\/\">the academy<\/a>:<\/p>\n<ul>\n<li>Corners \u2013 The &#8220;track&#8221; there is primarily a run around the block, and the corners cannot be taken at full speed.<\/li>\n<li>Elevation changes \u2013 Not being a perfect 400m, the start and end points are always at different elevations from each other. The track is, of course, devoid of all elevation changes, so I cannot blame variations in performance on that.<\/li>\n<\/ul>\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 joined the runners at the middle school this evening to put in proper work on my speed set. The correct target time for 400m was 1:30. My splits: 1:25 1:21 1:25 1:24 1:25 1:24 1:24 1:23 That was much more of a workout! I think I am going to have to do all of&#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-65","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-13","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/65","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=65"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/65\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=65"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=65"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=65"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}