{"id":4087,"date":"2022-10-19T23:01:32","date_gmt":"2022-10-20T03:01:32","guid":{"rendered":"http:\/\/www.plus70runner.com\/?p=4087"},"modified":"2022-10-23T20:47:04","modified_gmt":"2022-10-24T00:47:04","slug":"improving-legs","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=4087","title":{"rendered":"Improving legs"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\"><strong>October 19, Wednesday<\/strong><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\">\r\n<figure class=\"wp-block-media-text__media\"><video src=\"https:\/\/www.plus70runner.com\/wp-content\/uploads\/2022\/10\/68237796534__e5dfd1bc-cccc-41f2-9e16-105c813bd845.mp4\" controls=\"controls\" width=\"300\" height=\"150\"><\/video><\/figure>\r\n<div class=\"wp-block-media-text__content\">\r\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\r\n<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This morning started out with a long walk and a few chases with Gracie. The cool morning put pepper in a her step and I could hardly keep up. My legs were much lighter and less tired. Later in the day, and it was an invigorating autumn afternoon, I set out on the Jackson roads to run a familiar 4 mile loop. Mile one was at modest 13 minute warm-up pace. As I progressed, running became smooth and comfortable and the last 3 miles were accomplished in 33:13. The final mile was a quick 10:40 pace. This was the most rewarding and effective distance run I have completed in many weeks. Gracie and I had a fun day.\u00a0\u00a0<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>October 19, Wednesday &nbsp; This morning started out with a long walk and a few chases with Gracie. The cool morning put pepper in a her step and I could hardly keep up. My legs were much lighter and less tired. Later in the day, and it was an invigorating autumn afternoon, I set out &hellip; <a href=\"https:\/\/www.plus70runner.com\/?p=4087\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Improving legs<\/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-4087","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-13V","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4087","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=4087"}],"version-history":[{"count":2,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4087\/revisions"}],"predecessor-version":[{"id":4092,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4087\/revisions\/4092"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4087"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4087"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4087"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}