{"id":35,"date":"2006-06-14T01:02:00","date_gmt":"2006-06-14T06:02:00","guid":{"rendered":"https:\/\/1fifoto.com\/running\/?p=35"},"modified":"2010-04-21T21:52:29","modified_gmt":"2010-04-22T02:52:29","slug":"mgp-speed-work","status":"publish","type":"post","link":"https:\/\/1fifoto.com\/running\/2006\/06\/mgp-speed-work\/","title":{"rendered":"MGP speed work"},"content":{"rendered":"<p>This week we warmed-up 2 miles, then ran 3 miles at MGP, and then cooled down with 2 miles back. I was to run at 8:35\/M pace. All this was done on the Town Lake trail. Stretching beforehand and the warm-up helped alleviate the burning sensation in my ankle. However, when I got done running the 3 miles I was exhausted &#8211; the temperature was in the very high 90s Fahrenheit &#8211; ahhh, the Austin Summer is upon us. On the way back I stopped and walked the last mile with Jennifer L. She gave me the name of a Massage Therapist, Lisa S., who works out of her home in NW Austin (not downtown) which is nearby to me.<\/p>\n<p><center><\/p>\n<table border=\"1\">\n<tbody>\n<tr>\n<td>Mile<\/td>\n<td>Split<\/td>\n<td>Total<\/td>\n<td>Expected Split<\/td>\n<td>Expected Total<\/td>\n<\/tr>\n<tr>\n<td>0.5<\/td>\n<td>4:01.18<\/td>\n<td>04:01.18<\/td>\n<td>4:17.50<\/td>\n<td>04:17.50<\/td>\n<\/tr>\n<tr>\n<td>1.0<\/td>\n<td>4:19.22<\/td>\n<td>08:20.40<\/td>\n<td>4:17.50<\/td>\n<td>08:35.00<\/td>\n<\/tr>\n<tr>\n<td>1.5<\/td>\n<td>4:23.59<\/td>\n<td>12:43.99<\/td>\n<td>4:17.50<\/td>\n<td>12:52.50<\/td>\n<\/tr>\n<tr>\n<td>2.0<\/td>\n<td>4:12.19<\/td>\n<td>16:56.18<\/td>\n<td>4:17.50<\/td>\n<td>17:10.00<\/td>\n<\/tr>\n<tr>\n<td>2.5<\/td>\n<td>4:17.32<\/td>\n<td>21:13.50<\/td>\n<td>4:17.50<\/td>\n<td>21:27.50<\/td>\n<\/tr>\n<tr>\n<td>3.0<\/td>\n<td>4:08.75<\/td>\n<td>25:22.25<\/td>\n<td>4:17.50<\/td>\n<td>25:45.00<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><\/center><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week we warmed-up 2 miles, then ran 3 miles at MGP, and then cooled down with 2 miles back. I was to run at 8:35\/M pace. All this was done on the Town Lake trail. Stretching beforehand and the &hellip; <a href=\"https:\/\/1fifoto.com\/running\/2006\/06\/mgp-speed-work\/\">Continue reading <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":[],"categories":[8],"tags":[],"_links":{"self":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/35"}],"collection":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/comments?post=35"}],"version-history":[{"count":0,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/35\/revisions"}],"wp:attachment":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/media?parent=35"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/categories?post=35"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/tags?post=35"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}