{"id":4229,"date":"2023-08-16T00:02:52","date_gmt":"2023-08-16T04:02:52","guid":{"rendered":"https:\/\/www.plus70runner.com\/?p=4229"},"modified":"2023-08-16T00:02:52","modified_gmt":"2023-08-16T04:02:52","slug":"acupala-good-ones","status":"publish","type":"post","link":"https:\/\/www.plus70runner.com\/?p=4229","title":{"rendered":"ACUPALA GOOD ONES"},"content":{"rendered":"

August 5, Tuesday<\/p>\n

“The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter<\/p>\n

 <\/p>\n

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

Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision that my days of pounding miles on the roads are past. Dirt, grass, cinders and rubber are much more friendly to my legs and feet. I am not sure how sound of a training strategy that is: but I seem to be able to accomplish extended quality efforts on these surfaces with a 48 hour recovery.\u00a0 Plus feet and legs remain injury free.\u00a0 In the month since my race at Nationals I have run 12 workouts that are better than any that I did in the month before the race.\u00a0 Most have included quick work.\u00a0 So, I think that a faster 800m is possible.\u00a0 But the question remains.\u00a0 Am I sacrificeing aerobic fitness along the way?\u00a0 I have two weeks until the Monmouth Mile.\u00a0 That will be the test.<\/p>\n

August 10, Thursday<\/strong> – 3.3 miles @ JLHS –800m + 3 x straightaway up —4\u00a0 x 400m @ 1:55 with = rest —800m down<\/p>\n

August 12, Saturday<\/strong> – @ cinders- 3.3 miles of MMF ( My modified fartlek) with 18 SS.\u00a0 (Speed Segments) 46:00<\/p>\n

August 14, Monday<\/strong> – @ cinders – 4 miles in 46:00 – with 7 x 800m @ 4:50 with = rest + 200m SS.<\/p>\n

STATS – Sound and Steady<\/p>\n

 <\/p>\n

 <\/p>\n

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

August 5, Tuesday “The ability to recover goes away with age. What I’ve found is that my recovery is slower, and I can’t do the pounding.” Frank Shorter   Over the last week I have put in three very positive workouts while taking a full rest day in between. I have also made the decision … Continue reading ACUPALA GOOD ONES<\/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-4229","post","type-post","status-publish","format-standard","hentry","category-daily-journal"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p7lqKh-16d","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4229","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=4229"}],"version-history":[{"count":1,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4229\/revisions"}],"predecessor-version":[{"id":4230,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=\/wp\/v2\/posts\/4229\/revisions\/4230"}],"wp:attachment":[{"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.plus70runner.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}