{"id":15953,"date":"2021-05-18T11:02:03","date_gmt":"2021-05-18T15:02:03","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=15953"},"modified":"2021-05-18T11:06:41","modified_gmt":"2021-05-18T15:06:41","slug":"800s-of-varying-distances-at-redline","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2021\/05\/800s-of-varying-distances-at-redline\/","title":{"rendered":"800s of Varying Distances at Redline"},"content":{"rendered":"<p>Enjoy the perfect weather now; the heat is coming.\u00a0 Eight pax + the Q did so this morning at Redline.<\/p>\n<p>Warmarama:<\/p>\n<p>Easy 1-lap mosey around track + 1-lap with buttkickers, power skips, and carioca.<\/p>\n<p>The Thang:<\/p>\n<p>Pax were told that we were going to be doing 800s the whole time.\u00a0 After some quiet mumblechatter, YHC clarified with the following:<\/p>\n<ul>\n<li>800m at race pace x 1 followed by 200m recovery<\/li>\n<li>400m at race pace x 2 followed by 200m recovery after each<\/li>\n<li>200m at race pace x 4 followed by 200m recovery after each<\/li>\n<li>400m at race pace x 2 followed by 200m recovery after each<\/li>\n<li>800m at race pace x 1 followed by 200m recovery<\/li>\n<li>Continue until time<\/li>\n<\/ul>\n<p>Announcements:<\/p>\n<ul>\n<li>Weekly Lunch Bunch and Hump Day Happy Hour appear to be back on. Look for announcements on Slack.<\/li>\n<li>State of the Pax, 6\/5\/21 at Jamison Park.\u00a0 30-minute workout followed by beer, donuts, and coffee (in that order).<\/li>\n<li>The Shmed is the last weekend of August. Following the completion of The Shmed, Shmedfest returns!<\/li>\n<\/ul>\n<p>COT:<\/p>\n<ul>\n<li>YHC took us out.<\/li>\n<\/ul>\n<p>NMM:<\/p>\n<ul>\n<li>YHC negotiated a post by Burns after promising the workout would exclude all hills; that included the typical warmup run around Hanes Park, to the amazement of Total Recall.<\/li>\n<li>Speaking of, TR was out front all morning, joined by Wink.<\/li>\n<li>Suede arrived after we had already moved from the launch point to the track; hopefully he didn\u2019t run around the park before he found us.<\/li>\n<li>Balco ran out to Cagneys with TR. They missed each other by a few seconds on the run in.\u00a0 Strong work, fellas.<\/li>\n<li>Good to see Hitman. He was last man on the track, pushing hard until the end.<\/li>\n<li>On one of YHC\u2019s recoveries, Manscape flew by YHC and just gave a thumbs up. Solid work.<\/li>\n<li>Chomper was wise and didn\u2019t push his recently tweaked hammy but still put in the time and laid down the miles.<\/li>\n<\/ul>\n<p>T-claps to Resistor for his and Juice Box\u2019s Tobacco Run this weekend.\u00a0 Thanks for the keys!\u00a0 I drove out to Tobacco Road and left them in the field.\u00a0 You\u2019ll have to run back out there to retrieve them.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Enjoy the perfect weather now; the heat is coming.\u00a0 Eight pax + the Q did so this morning at Redline. Warmarama: Easy 1-lap mosey around track + 1-lap with buttkickers, power skips, and carioca. The Thang: Pax were told that we were going to be doing 800s the whole time.\u00a0 After some quiet mumblechatter, YHC [&hellip;]<\/p>\n","protected":false},"author":472,"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-15953","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"Greenspan","date":"5\/18\/21","pax":"Total Recall, Balco, Winklevoss, Suede, Hitman, Manscape, Burns, Chomper, Greenspan"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15953","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\/472"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15953"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15953\/revisions"}],"predecessor-version":[{"id":15955,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15953\/revisions\/15955"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}