{"id":6169,"date":"2018-03-22T21:23:45","date_gmt":"2018-03-23T02:23:45","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/2018\/03222018-running\/"},"modified":"2018-03-22T21:23:45","modified_gmt":"2018-03-23T02:23:45","slug":"03222018-running","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/03222018-running\/","title":{"rendered":"03222018 – Running"},"content":{"rendered":"

Evening runs are definitely not my forte. But it was nice to run in the warmth of the sun! And in shorts!<\/p>\n

I ran on a mixture of snow pack, ice, mud and dry pavement. In one case dry pavement disappeared into a muddy mess and a few steps later snow pack! That mixture made it a little more enjoyable. The 4×800 not so much!<\/p>\n

I setup the workout in my Garmin, but then forgot to switch to it. Ugh. So the intervals and rest weren’t exact. I did get to mix in more hills with this run.<\/p>\n

5 miles in 48:34<\/p>\n

4×800<\/p>\n

.64 – 5:27<\/p>\n

.55 – 4:26<\/p>\n

.47 – 4:36<\/p>\n

.5 – 4:00<\/p>\n

<\/p>\n

<\/p>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Evening runs are definitely not my forte. But it was nice to run in the warmth of the sun! And in shorts! I ran on a mixture of snow pack, ice, mud and dry pavement. In one case dry pavement disappeared into a muddy mess and a few steps later snow pack! That mixture made […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[13],"tags":[792,678,41],"class_list":["post-6169","post","type-post","status-publish","format-standard","hentry","category-my-running","tag-4x800","tag-my-running","tag-trail-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Bv","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7060,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04052019-run\/","url_meta":{"origin":6169,"position":0},"title":"04052019 – Run","author":"crossn81","date":"April 5, 2019","format":false,"excerpt":"On tap today was yesterday's missed long interval workout. I struggled with what workout to do, but opted for this as I know the progression will be more intervals. It was 4x800 at 6K pace with 3 minutes of rest between. I ran into Wirth again, but stayed on the\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190405_055458.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6205,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03292018-running\/","url_meta":{"origin":6169,"position":1},"title":"03292018 – Running","author":"crossn81","date":"March 29, 2018","format":false,"excerpt":"Back to the colder weather for a 4x800. I stuck to the paved trails this morning to get better traction.\u00a0 Today's rest was 15 seconds shorter than last week's 800's. I know it wasn't really that, but more related to the fatigue of life and the fact that I woke\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1985,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/quarter-mile-speed-test\/","url_meta":{"origin":6169,"position":2},"title":"Quarter-Mile Speed Test","author":"crossn81","date":"May 26, 2010","format":false,"excerpt":"Image via Wikipedia How fast can you run a 1\/4 of a mile, 400 meters, or once around the track? \u00a0My 400 meter PR is 52 seconds which I obtained in the last race of my college career in the middle of an 800 during a 4x800 meter relay, the\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"Usain Bolt in celebration after his 100m victo...","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/7\/7e\/Usain_Bolt_Olympics_Celebration.jpg\/300px-Usain_Bolt_Olympics_Celebration.jpg","width":350,"height":200},"classes":[]},{"id":298,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/ive-been-tagged\/","url_meta":{"origin":6169,"position":3},"title":"I’ve Been Tagged","author":"crossn81","date":"June 24, 2008","format":false,"excerpt":"I was tagged by Lori (aka Toughnoodles). When you get tagged you are supposed to answer the questions and then tag 5 other people.\u00a0 I'm going to be one of those weirdo's who just says if you are reading this and want to get tagged - you are it! So\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6159,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03202018-running\/","url_meta":{"origin":6169,"position":4},"title":"03202018 – Running","author":"crossn81","date":"March 20, 2018","format":false,"excerpt":"A nice morning for a 9x200 meter workout. The snow was lightly falling and the trails were a mixture of clear pavement and ice! I covered most of the worst of it during my warm up. The compacted snow is really hanging on! It was about 30 degrees. Two of\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6308,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04122018-run\/","url_meta":{"origin":6169,"position":5},"title":"04122018 – Run","author":"crossn81","date":"April 12, 2018","format":false,"excerpt":"The workout this morning was 5x800m.\u00a0 The trails were a mixture of icy and mud.\u00a0 I swear my phone updated and said that it was 40 degrees so I opted for shorts.\u00a0 I realized pretty quickly that it was actually colder as the sidewalks had a thin layer of ice\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6169","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6169"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6169\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}