{"id":10948,"date":"2019-12-10T10:50:25","date_gmt":"2019-12-10T14:50:25","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10948"},"modified":"2020-01-16T17:39:35","modified_gmt":"2020-01-16T21:39:35","slug":"up-down-runneymede","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/up-down-runneymede\/","title":{"rendered":"Up &amp; Down Runneymede"},"content":{"rendered":"<p>11 Pax entered the gloom and posted to Hanes Park for this edition of Redline. YHC is training for the Frosty 25k and has been on a steady diet of hill work on speed days to build up strength.\u00a0 YHC arrived just before 05:25 to an empty parking lot but the Pax eventually trickled in, most by foot. We ran a a warm up lap around the park to the bottom of Runneymede. This morning&#8217;s\u00a0 M.O. was to run at a consistent pace both up and down Runneymede broken down into the following ladder.<\/p>\n<p>Ladder 1 up to Springdale and back down 0.61 mile<\/p>\n<p>Ladder 2 up to Warrick and back down 0.84 mile<\/p>\n<p>Ladder 3 up to 5 points and back down 1.03 mile<\/p>\n<p>The mission was to make it up and back down the ladder before time.<\/p>\n<p>&nbsp;<\/p>\n<p>ANNC:<\/p>\n<p>F3 Christmas Party this Saturday, December 14th 6PM @ West Salem Public House<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"ZvyPC2iDn5\"><p><a href=\"https:\/\/www.f3winstonsalem.com\/f3\/2019-f3-christmas-party-12-14-ws-public-house\/\">2019 F3 Christmas Party &#8211; 12\/14 @ WS Public House!!!<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" title=\"&#8220;2019 F3 Christmas Party &#8211; 12\/14 @ WS Public House!!!&#8221; &#8212; F3 Nation: Winston-Salem, NC\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"https:\/\/www.f3winstonsalem.com\/f3\/2019-f3-christmas-party-12-14-ws-public-house\/embed\/#?secret=ZvyPC2iDn5\" data-secret=\"ZvyPC2iDn5\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>Prayer Request:<\/p>\n<p>Lifted up Peacmaker&#8217;s wife Nan, Plungers co-worker&#8217;s daughter Grace<\/p>\n<p>&nbsp;<\/p>\n<p>NMM:<\/p>\n<ul>\n<li>Strong showing from the Pax this AM. 3.5-5 miles was the range of miles completed<\/li>\n<li>Good to see Plunger this AM. Dude was looking strong<\/li>\n<li>Half of the Pax that posted this AM RIRO<\/li>\n<li>Bev was out front all AM<\/li>\n<li>Sac is on baby count down<\/li>\n<li>Wink was pushing YHC all morning<\/li>\n<li>Balco doubted that I would remember who posted since we skipped name-o-rama<\/li>\n<li>Galzer contemplated the #fartsack but ran in anyway<\/li>\n<\/ul>\n<p>Thanks for the keys Valdez!<\/p>\n<p>Always a pleasure to lead &#8211;<\/p>\n<p>Earl of the Eastside<\/p>\n","protected":false},"excerpt":{"rendered":"<p>11 Pax entered the gloom and posted to Hanes Park for this edition of Redline. YHC is training for the Frosty 25k and has been on a steady diet of hill work on speed days to build up strength.\u00a0 YHC arrived just before 05:25 to an empty parking lot but the Pax eventually trickled in, [&hellip;]<\/p>\n","protected":false},"author":375,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-10948","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"The Vig aka: Earl of the Eastside","date":"12\/10\/2019","pax":"Plunger, Hitman, Peacemaker, Glazer, Valdez, Manscape (WD), Balco, Beverly, Winkelvoss, Sac (WB), The Vig (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10948","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/375"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10948"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10948\/revisions"}],"predecessor-version":[{"id":10949,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10948\/revisions\/10949"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}