I like that my early morning runs now include the sunrise! It was in the 60’s as I set out today and I was a little chilled for the first block, while wearing tshirt and shorts. It tried to sprinkle a few times and I was worried I might get rained on, but nothing came of it. <\/p>\n
The trails I was on were dry with just a few muddy spots. Today’s workout was 6×400 with 400 rest in between. <\/p>\n
The total mileage was 5.06 miles in 53:04. <\/p>\n
The intervals<\/p>\n
2:14<\/p>\n
2:18<\/p>\n
2:16<\/p>\n
2:26<\/p>\n
2:01<\/p>\n
1:45<\/p>\n
I am getting some speed back on the flat intervals. That is a nice feeling, I just need to keep working the hills though for my races this year. <\/p>\n","protected":false},"excerpt":{"rendered":"
I like that my early morning runs now include the sunrise! It was in the 60’s as I set out today and I was a little chilled for the first block, while wearing tshirt and shorts. It tried to sprinkle a few times and I was worried I might get rained on, but nothing came […]<\/p>\n","protected":false},"author":2,"featured_media":6401,"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":[678],"class_list":["post-6402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","tag-my-running"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Fg","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6670,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08242018-run\/","url_meta":{"origin":6402,"position":0},"title":"08242018 – Run","author":"crossn81","date":"August 24, 2018","format":false,"excerpt":"I didn't run yesterday because Christy was working a 6:30am shift and I didn't want to get up at 4:30 to go for a run!\u00a0 I also wasn't sure how long the run would take since it wasn't a straight forward 6x600 or something.\u00a0 The workout was 3x200, 3x400, and\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":6204,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/03272018-running\/","url_meta":{"origin":6402,"position":1},"title":"03272018 – Running","author":"crossn81","date":"March 27, 2018","format":false,"excerpt":"This morning called for 6x300. I wanted some hills so I headed back into the muddy and snow covered trails. A lot of the trails still have snow pack on the treadway with mixed places of mud. I think most of the snow will be gone after this weekend and\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":6402,"position":2},"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":6409,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05032018-run\/","url_meta":{"origin":6402,"position":3},"title":"05032018 – Run","author":"crossn81","date":"May 3, 2018","format":false,"excerpt":"1000's on the dike were always one of those hated workouts in college. Something about running 1,000 meters over and over again isn't really fun!\u00a0 That was the workout today, 4x1000m with 3:30 rest in between. 1000m feels like a long way, especially when you run the same routes over\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\/2018\/05\/20180503_053619-EFFECTS-3.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\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180503_053619-EFFECTS-3.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6635,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08062018-run\/","url_meta":{"origin":6402,"position":4},"title":"08062018 – Run","author":"crossn81","date":"August 6, 2018","format":false,"excerpt":"Running around my hometown is relatively flat. The rail trail is a great place to run, but is flat and requires an out and back. So I went a little longer than I needed to get the big hill and make it more of a loop. It felt cool at\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\/2018\/08\/20180806_074246.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\/2018\/08\/20180806_074246.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180806_074246.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180806_074246.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180806_074246.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6631,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08012018-run\/","url_meta":{"origin":6402,"position":5},"title":"08012018 – Run","author":"crossn81","date":"August 1, 2018","format":false,"excerpt":"Vacation run #2 was 6x600 in Geneva State Park. The park has 6 miles of trails, that aren't super well marked! Or at least the ones I was on weren't. And the one trail appeared to have not been used much recently.\u00a0 So I ended up running on the road\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\/2018\/08\/20180801_075248.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180801_075248.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180801_075248.jpg?resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180801_075248.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180801_075248.jpg?resize=1050%2C600 3x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/08\/20180801_075248.jpg?resize=1400%2C800 4x"},"classes":[]}],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/05\/20180501_054302-4.jpg?fit=4032%2C3024&ssl=1","_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6402","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=6402"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6402\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6401"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}