{"id":20306,"date":"2022-09-20T13:15:24","date_gmt":"2022-09-20T17:15:24","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20306"},"modified":"2022-09-20T13:15:24","modified_gmt":"2022-09-20T17:15:24","slug":"redlining-and-emotional-breakthroughs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/redlining-and-emotional-breakthroughs\/","title":{"rendered":"Redlining and emotional breakthroughs"},"content":{"rendered":"

Back to back running Q’s for YHC is not very typical.\u00a0 And when Closer asked YHC to Q RnG yesterday, YHC forgot to look at his calendar for what was coming today.\u00a0 Oh well.<\/p>\n

A plan was created that would increase lactic acid threshold and VO2 Max, while reducing resting heart rate time for all pax.\u00a0 Or just steal from Suede’s plan of a couple weeks ago and make it better.<\/p>\n

Pax did their “warmup” lap around the park, and gathered at the base of the Intimidator, I mean, entrance to the track.<\/p>\n

The Thang:<\/strong><\/p>\n

    \n
  1. Run up Intimidator to Jersey and back down<\/li>\n
  2. Run up Intimidator to Carolina and back down<\/li>\n
  3. Mosey to track<\/li>\n
  4. 800 m with 200 m recovery<\/li>\n
  5. 400 m with 200 m recovery<\/li>\n
  6. repeato<\/li>\n<\/ol>\n

    Fastholes got in 6 cycles, YHC didn’t finish 2<\/p>\n

    NMM<\/strong><\/p>\n

      \n
    1. If we ever wondered about the power of F3, it was on full display this morning.\u00a0 As Mongoose was coming off the Intimidator, he passed YHC and gave a typical “I hate you.”\u00a0 But then, something happened.\u00a0 (cue How the Grinch Stole Xmas dramatic ending music)\u00a0 The surly one, unprompted, corrected himself and said, “I don’t hate you, I hate that hill.”\u00a0 Truly a magical moment that YHC will cherish forever.\u00a0 \ud83d\ude42<\/li>\n
    2. Our super fast visitor was back on the track cranking out his 5 min\/mile pace lapping even the fastest of us<\/li>\n
    3. IPC folks were scene on the side of the track doing weird things with blocks and shouting out made up numbers to go with bad form<\/li>\n
    4. Even with cooler temps, the sweat factor was high<\/li>\n<\/ol>\n

      Prayers<\/p>\n

        \n
      1. Child of a friend of Nerd Herd going in for some tests<\/li>\n
      2. Giles family<\/li>\n
      3. 2 year old nephew of Wobegon broke his femur, no Wobegon didn’t do it, but in basically a body cast for a bit<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

        Back to back running Q’s for YHC is not very typical.\u00a0 And when Closer asked YHC to Q RnG yesterday, YHC forgot to look at his calendar for what was coming today.\u00a0 Oh well. A plan was created that would increase lactic acid threshold and VO2 Max, while reducing resting heart rate time for all […]<\/p>\n","protected":false},"author":113,"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-20306","post","type-post","status-publish","format-standard","hentry","category-redline"],"acf":{"q":"BAM","date":"09\/20\/2022","pax":"Mongoose, Manscape (WD), Nerd Herd (WB), Resistor, BALCO, Suede, Lemming, Hitman, Winklevoss, Wobegon, BAM (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20306","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\/113"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20306"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20306\/revisions"}],"predecessor-version":[{"id":20307,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20306\/revisions\/20307"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}