{"id":66,"date":"2008-06-26T13:40:00","date_gmt":"2008-06-26T13:40:00","guid":{"rendered":"http:\/\/michaelkeating.com\/wordpress\/?p=66"},"modified":"2008-06-26T13:40:00","modified_gmt":"2008-06-26T13:40:00","slug":"marathon-week-1-day-4","status":"publish","type":"post","link":"https:\/\/www.michaelkeating.com\/wordpress\/2008\/06\/26\/marathon-week-1-day-4\/","title":{"rendered":"Marathon Week 1, Day 4"},"content":{"rendered":"

After taking Wednesday as an Off-Day, I met Amy this morning at the Academy<\/a> for speed work.<\/p>\n

8 X 400m with 90 seconds of recovery between each (Target time was 1:44 each. But see Note #2 below.)<\/p>\n

    \n
  1. 1:40<\/li>\n
  2. 1:38<\/li>\n
  3. 1:40<\/li>\n
  4. 1:39<\/li>\n
  5. 1:37<\/li>\n
  6. 1:40<\/li>\n
  7. 1:37<\/li>\n
  8. 1:37<\/li>\n<\/ol>\n

    Consistent, yes, and ahead of the targeted time. The mid-tempo and long-temp runs are the ones on which I will likely feel growing pains.<\/p>\n

    Note 1: Amy was just as consistent in hitting her marks this morning.<\/p>\n

    Note 2: I was still using the chart-reading instructions handed out last Saturday, not the revised instructions posted to the TaskForceRouge Yahoo!Groups site<\/a>. By the new instructions, I should have run my 400m repeats at 1:30 apiece. Had I done that, it would have been a much more taxing workout. The big question for myself: Should I take a do-over? I just might; otherwise I am falling behind.<\/p>\npCWtuX RurXJ Areo<\/a>","protected":false},"excerpt":{"rendered":"

    After taking Wednesday as an Off-Day, I met Amy this morning at the Academy for speed work. 8 X 400m with 90 seconds of recovery between each (Target time was 1:44 each. But see Note #2 below.) 1:40 1:38 1:40 1:39 1:37 1:40 1:37 1:37 Consistent, yes, and ahead of the targeted time. The mid-tempo…<\/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-66","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-14","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/66","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=66"}],"version-history":[{"count":0,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/posts\/66\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/media?parent=66"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/categories?post=66"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.michaelkeating.com\/wordpress\/wp-json\/wp\/v2\/tags?post=66"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}