{"id":3009,"date":"2019-05-10T23:42:53","date_gmt":"2019-05-11T03:42:53","guid":{"rendered":"http:\/\/www.plus70runner.com\/?p=3009"},"modified":"2019-05-10T23:42:53","modified_gmt":"2019-05-11T03:42:53","slug":"the-goal","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=3009","title":{"rendered":"The Goal&#8230;"},"content":{"rendered":"<h2>May 10, Friday<\/h2>\n<h4>&#8220;Set a goal and a program for yourself, and everything else will follow.\u00a0 Guaranteed&#8221;<\/h4>\n<h4>\u00a0 \u00a0&#8212;\u00a0 Amby Burfoot,\u00a0\u00a0<em>The Principles Of Running<\/em><\/h4>\n<p>&nbsp;<\/p>\n<p>Early evening on the cinders as the temperature hovered in the low 80&#8217;s, I set a goal to run 200m efforts at target race pace with double rest.\u00a0 \u00a0My very optimistic target race pace is 6:00 for 1600m.\u00a0 If I can get close to that goal, I am sure that it will be enough to win two titles at the National Senior Games.\u00a0 So, today&#8217;s goal was to reach :45 for 200m.\u00a0 I did four x 200m in :49,\u00a0 :47,\u00a0 :46,\u00a0 and :45.\u00a0 This is on cinders, without spikes not approaching 100%.\u00a0 With a 1-mile warm-up and a 1-mile cool down it was a 3-mile day in total.\u00a0 Not bad!<\/p>\n<h4>Stats-<\/h4>\n<p>Weight =\u00a0 149.2 lb. That is the lowest in 2 years!<\/p>\n<p>Morning indexes are good.<\/p>\n<p>Heart rate is steady.<\/p>\n<p>Diet has been excellent.<\/p>\n<p>Sleep equals 11 hours last night!<\/p>\n<p>Stretching is fair. Body weights on hold.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>May 10, Friday &#8220;Set a goal and a program for yourself, and everything else will follow.\u00a0 Guaranteed&#8221; \u00a0 \u00a0&#8212;\u00a0 Amby Burfoot,\u00a0\u00a0The Principles Of Running &nbsp; Early evening on the cinders as the temperature hovered in the low 80&#8217;s, I set a goal to run 200m efforts at target race pace with double rest.\u00a0 \u00a0My very &hellip; <a href=\"https:\/\/www.plus70runner.com\/?p=3009\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">The Goal&#8230;<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_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":[3],"tags":[],"class_list":["post-3009","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-Mx","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3009","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3009"}],"version-history":[{"count":2,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3009\/revisions"}],"predecessor-version":[{"id":3011,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3009\/revisions\/3011"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}