{"id":3220,"date":"2019-11-08T01:38:41","date_gmt":"2019-11-08T06:38:41","guid":{"rendered":"http:\/\/www.plus70runner.com\/?p=3220"},"modified":"2019-11-08T01:39:43","modified_gmt":"2019-11-08T06:39:43","slug":"3220","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=3220","title":{"rendered":"8:00 goal pace"},"content":{"rendered":"

November 7, Thursday<\/h2>\n

\"\"<\/a><\/p>\n

It was another cool, cloudy, breezy afternoon at the cinder track.\u00a0 \u00a0Since yesterday was a\u00a0 a recovery day and my legs felt ok, decided to try to run a few sub 8:00 pace repeats. During my extended warm up I considered which distance I should try for my repeats. Then a brainstorm struck and I decided that I would just begin running at 8:00 pace and see how far I could go. This seemed a little daunting, but I decided to “do something that frightened me” a little.\u00a0 The short story is that I pushed past 8 x 200m at under 1:00 each and finised\u00a0 a mile in 7:53.\u00a0 The time energized me to continue the workout. During a recovery one mile I managed to run two 400m pickups, the first at a very quick 7:20 pace and the second at a more tempered 9:20 pace.\u00a0 I was pretty impressed.\u00a0 The whole workout covered about 4 miles of continuing motion for about 62 minutes.<\/p>\n

Stats-<\/h4>\n

Weight\u00a0 = 150lb<\/p>\n

Diet = 8\/9<\/p>\n

Foot indexes steady around 2<\/p>\n

HR = 54 bpm<\/p>\n

Body weights and stretching need more attention.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

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

November 7, Thursday It was another cool, cloudy, breezy afternoon at the cinder track.\u00a0 \u00a0Since yesterday was a\u00a0 a recovery day and my legs felt ok, decided to try to run a few sub 8:00 pace repeats. During my extended warm up I considered which distance I should try for my repeats. Then a brainstorm … Continue reading 8:00 goal pace<\/span> →<\/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-3220","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/s7lqKh-3220","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3220","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=3220"}],"version-history":[{"count":3,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3220\/revisions"}],"predecessor-version":[{"id":3223,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/3220\/revisions\/3223"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}