{"id":6525,"date":"2018-07-10T10:19:23","date_gmt":"2018-07-10T15:19:23","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=6525"},"modified":"2018-07-11T08:02:57","modified_gmt":"2018-07-11T13:02:57","slug":"07102018-run","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2018\/07102018-run\/","title":{"rendered":"07102018 – Run"},"content":{"rendered":"

This morning was a humid and buggy run.\u00a0 The temperature wasn’t too bad, but I started sweating almost immediately!\u00a0 Today’s workout was a 5×400 with only 1:45 rest between each.\u00a0 The shorter rest definitely accumulated.\u00a0 I also felt some soreness from CrossFit and biking yesterday in the quads.<\/p>\n

The intervals were:<\/p>\n

2:03<\/p>\n

2:11<\/p>\n

2:03<\/p>\n

1:58<\/p>\n

1:48<\/p>\n

I ran into a patch of goats (this is an old story<\/a>) that are used to help with invasive plants.\u00a0 And a bunch of horse flies and other bugs that wanted to carry me away! The last interval had me cross Glenwood and onto pavement.<\/p>\n

Total 4 miles in 41:31.<\/p>\n","protected":false},"excerpt":{"rendered":"

This morning was a humid and buggy run.\u00a0 The temperature wasn’t too bad, but I started sweating almost immediately!\u00a0 Today’s workout was a 5×400 with only 1:45 rest between each.\u00a0 The shorter rest definitely accumulated.\u00a0 I also felt some soreness from CrossFit and biking yesterday in the quads. The intervals were: 2:03 2:11 2:03 1:58 […]<\/p>\n","protected":false},"author":2,"featured_media":6527,"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_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-6525","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-my-running","tag-my-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180710_060958.jpg?fit=2880%2C2160&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Hf","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":1540,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/resting-3-variations\/","url_meta":{"origin":6525,"position":0},"title":"Resting: 3 Variations","author":"crossn81","date":"August 5, 2009","format":false,"excerpt":"Image via Wikipedia Many runners think that taking a day off is a bad thing.\u00a0 The thought of not running any miles on a given day is ridiculous.\u00a0 There is the saying that when you are running 3 miles someone else is running 4, this type of thinking leads into\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"Sleeping cat","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/4\/48\/RedCat_8727.jpg\/300px-RedCat_8727.jpg","width":350,"height":200},"classes":[]},{"id":6497,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06142018-run\/","url_meta":{"origin":6525,"position":1},"title":"06142018 – Run","author":"crossn81","date":"June 14, 2018","format":false,"excerpt":"This morning was beautiful for running. 63 degrees at 5:30am. It was nice to sleep in a little bit too! Today's plan called for a 3x800m with 3 minutes rest in between.\u00a0 Nothing exciting on the run. Though 800 seems like a long way! The first one included several hills,\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":6539,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06282018-run\/","url_meta":{"origin":6525,"position":2},"title":"06282018 – Run","author":"crossn81","date":"June 28, 2018","format":false,"excerpt":"I'm behind in posting updates again so I'm not sure how much I'll remember from this run! I did forget to start the run as an interval workout again so I had two Strava entries... one for the warm-up and one for the rest!\u00a0 The workout was a 4x800m with\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\/07\/20180628_061438.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\/07\/20180628_061438.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180628_061438.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180628_061438.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2018\/07\/20180628_061438.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":7124,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/05022019-run\/","url_meta":{"origin":6525,"position":3},"title":"05022019 – Run","author":"crossn81","date":"May 2, 2019","format":false,"excerpt":"Today's long interval workout was 2 rounds of 600, 800, 1200 with approximately 1:1 rest. My phone didn't charge correctly overnight so I couldn't use it to gauge the time of each interval so I went more by recovery. My Garmin only lets me plug in one distance for intervals\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":7114,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/04302019-run\/","url_meta":{"origin":6525,"position":4},"title":"04302019 – Run","author":"crossn81","date":"April 30, 2019","format":false,"excerpt":"This morning my phone said that it was 46f outside so not too bad for long sleeves and shorts. But when I got home I actually looked at the temp and it was only 39f... no wonder my hands were so cold!! The plan was 3 rounds of 200, 400,\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\/20190430_052951.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\/20190430_052951.jpg?fit=1200%2C900&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190430_052951.jpg?fit=1200%2C900&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190430_052951.jpg?fit=1200%2C900&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/04\/20190430_052951.jpg?fit=1200%2C900&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":6349,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04172018-run\/","url_meta":{"origin":6525,"position":5},"title":"04172018 – Run","author":"crossn81","date":"April 17, 2018","format":false,"excerpt":"Fifteen inches of fresh snow made it a little challenging to run this morning.\u00a0 I knew the trails would be almost impossible so I set off down the sidewalk, again! Half of the run was on sidewalks and the vast majority of people had shoveled their sidewalks to the clear\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\/6525","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=6525"}],"version-history":[{"count":3,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6525\/revisions"}],"predecessor-version":[{"id":6536,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6525\/revisions\/6536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media\/6527"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}