{"id":4205,"date":"2023-05-26T23:47:42","date_gmt":"2023-05-27T03:47:42","guid":{"rendered":"https:\/\/www.plus70runner.com\/?p=4205"},"modified":"2023-06-11T14:02:48","modified_gmt":"2023-06-11T18:02:48","slug":"training-5-17-5-26","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=4205","title":{"rendered":"Training 5\/17 &#8211; 5\/26"},"content":{"rendered":"<ul>\n<li>5\/17 &#8211;&nbsp; 3&nbsp; miles at Turkey Swamp Park. 36:00<\/li>\n<li>5\/18 &#8211; Walk<\/li>\n<li>5\/19 &#8211; Swim and running water for 40 minutes<\/li>\n<li>5\/20 &#8211; Walk<\/li>\n<li>5\/21 &#8211; Walk<\/li>\n<li>5\/22 &#8211; 4 miles on cinders 61 minutes in motion, with 3 miles&nbsp; in 33: 00 of modified Fartlek, 18 speed segments of 1 minute at below 8 minute pace.<\/li>\n<li>5\/23 &#8211; Walk<\/li>\n<li>5\/24 &#8211; Walk<\/li>\n<li>5\/25 &#8211; 3.22 miles on cinders in 51:00 with 18 speed segments at 8:00&nbsp; pace or better<\/li>\n<li>5\/26 &#8211; 2 miles run and walk at turkey swamp park in 30 minutes.<\/li>\n<li>Lately I&#8217;ve been doing extended walking on rest days. Taking more frequent rest days to avoid injury training toward senior nationals.<\/li>\n<li>Relying on Modified Fartlek technique on workdays.&nbsp; It allows me to get more mileage and significant speed work with limited amount of foot strike a<\/li>\n<li style=\"text-align: right\">Stats are stable, weight (145), sleep (9 hrs av.), diet <strong>(9),and<\/strong> am heart rate (54); feet and legs are injury free<a href=\"https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?ssl=1\"><img data-recalc-dims=\"1\" decoding=\"async\" loading=\"lazy\" src=\"https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?resize=604%2C919&#038;ssl=1\" class=\"aligncenter size-large wp-image-1754\" width=\"604\" height=\"919\" alt=\"\" srcset=\"https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?resize=673%2C1024&amp;ssl=1 673w, https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?resize=197%2C300&amp;ssl=1 197w, https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?w=1475&amp;ssl=1 1475w, https:\/\/i0.wp.com\/www.plus70runner.com\/wp-content\/uploads\/2017\/08\/2017-08-25-17.21.06.jpg?w=1208&amp;ssl=1 1208w\" sizes=\"auto, (max-width: 604px) 100vw, 604px\" \/><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>5\/17 &#8211;&nbsp; 3&nbsp; miles at Turkey Swamp Park. 36:00 5\/18 &#8211; Walk 5\/19 &#8211; Swim and running water for 40 minutes 5\/20 &#8211; Walk 5\/21 &#8211; Walk 5\/22 &#8211; 4 miles on cinders 61 minutes in motion, with 3 miles&nbsp; in 33: 00 of modified Fartlek, 18 speed segments of 1 minute at below 8 &hellip; <a href=\"https:\/\/www.plus70runner.com\/?p=4205\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Training 5\/17 &#8211; 5\/26<\/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-4205","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-15P","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4205","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=4205"}],"version-history":[{"count":2,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4205\/revisions"}],"predecessor-version":[{"id":4211,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4205\/revisions\/4211"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}