{"id":4108,"date":"2020-05-11T13:24:48","date_gmt":"2020-05-11T17:24:48","guid":{"rendered":"https:\/\/michaelcrane.net\/wp\/?p=4108"},"modified":"2020-05-11T13:38:53","modified_gmt":"2020-05-11T17:38:53","slug":"o24-2020-week-3","status":"publish","type":"post","link":"https:\/\/michaelcrane.net\/wp\/o24-2020-week-3\/","title":{"rendered":"O24 2020: Week 3"},"content":{"rendered":"\n<p>Back at it this week, had to dodge a few rain clouds (and snow on Saturday), and looks like that will continue this week.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Monday<\/strong>: Rest.<\/li><li><strong>Tuesday<\/strong>: 7 miles.<\/li><li><strong>Wednesday<\/strong>: 4 miles.<\/li><li><strong>Thursday<\/strong>: 8 miles.  Speed work: VO2: 5K pace, two sets: 2&#215;1200 1&#215;800<\/li><li><strong>Friday<\/strong>: Rest.<\/li><li><strong>Saturday<\/strong>: 6 miles<\/li><li><strong>Sunday<\/strong>: 18 miles.  Hit up the Jail Trail, which was mostly empty since I got there early and it was still cold.  Made a detour to the Point to round out my mileage for the day.<\/li><li><strong>Long run fuel<\/strong>: Tailwind, Bobo&#8217;s bar, Gu.<\/li><li><strong>BWF\/Core work<\/strong>: Two workouts this week!  Felt good, but sore to get back to it.<\/li><li><strong>Stretching<\/strong>: Back into the habit of stretching, so we&#8217;ll keep that going.<\/li><li><strong>Great Virtual Race Across Tennessee<\/strong> <strong>1000K progress<\/strong>: 63\/635 miles.  I&#8217;ll have to double check, I think this race is 635 miles, but that number may be a bit off.  A 1000K is 621, but the course is a bit longer than that, as is the case with many ultras.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Back at it this week, had to dodge a few rain clouds (and snow on Saturday), and looks like that will continue this week. Monday: Rest. Tuesday: 7 miles. Wednesday: 4 miles. Thursday: 8 miles. Speed work: VO2: 5K pace, two sets: 2&#215;1200 1&#215;800 Friday: Rest. Saturday: 6 miles Sunday: 18 miles. Hit up the Jail Trail, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[2743],"tags":[2974,2732,2481,2864,2902],"class_list":["post-4108","post","type-post","status-publish","format-standard","hentry","category-gayt-analysis","tag-o24","tag-prorer","tag-running","tag-ultra","tag-ultramarathon"],"_links":{"self":[{"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/posts\/4108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/comments?post=4108"}],"version-history":[{"count":2,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/posts\/4108\/revisions"}],"predecessor-version":[{"id":4110,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/posts\/4108\/revisions\/4110"}],"wp:attachment":[{"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/media?parent=4108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/categories?post=4108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/michaelcrane.net\/wp\/wp-json\/wp\/v2\/tags?post=4108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}