{"id":3599,"date":"2018-02-04T16:59:48","date_gmt":"2018-02-04T20:59:48","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=3599"},"modified":"2018-02-05T17:36:30","modified_gmt":"2018-02-05T21:36:30","slug":"5k-improvement-program","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/02\/5k-improvement-program\/","title":{"rendered":"5K Improvement Program"},"content":{"rendered":"

The Pit of Misery<\/b><\/p>\n

Fifteen PAX, looking to improve their speed and break 5K PR’s, posted to begin Week 3 of an 8-week training program.\u00a0 (Note there are several more that are doing the program that weren’t in attendance today).\u00a0 Anyway, today’s plan called for interval repeats.\u00a0 Instead of the same old boring track, we found a quarter-mile stretch of Research Parkway that had more incline than YHC had realized.\u00a0 Goal was 8-10 400 m repeats and I think most pax got at least 9.\u00a0 We walked, jogged, moseyed, and complained for variable stretches between the intervals.<\/p>\n

Here’s the route:<\/p>\n

http:\/\/www.mapmyrun.com\/routes\/view\/1934494712<\/a><\/p>\n

And here’s what we did:<\/p>\n

    \n
  1. Park at First Presbyterian (UA, Flatline launch point)<\/li>\n
  2. Mosey to starting place (Down Cherry, L Brookstown, L Main, R on 3rd). That’s 1.3 miles and ends up at traffic circle at 3rd and Research Parkway.<\/li>\n
  3. There are red brick pavers that designate a quarter-mile straightaway. That’s the route and we will run down and back a total of five times (10 straightaways). Can Omaha to 8, time permitting. The recovery is a 200 m jog. On the bottom side, mosey to under the bridge and back. On the top-side of the route, mosey east to the Maple intersection and back.<\/li>\n
  4. Cooldown back to the 1st Pres lot – re-tracing the warmup mile course.<\/li>\n
  5. Goal 400 m paces:\n
      \n
    • Break20: 1:33<\/li>\n
    • Break22: 1:43<\/li>\n
    • Break24: 1:52<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n

      Trending (NMM):<\/p>\n

        \n
      • #FlyBalcoFly: Right around 5:29, our resident Eagles fan slid down from the downtown light pole that he’d climbed six hours earlier.\u00a0 He was proably down on sleep, but still had a smile on his face throughout the morning<\/li>\n
      • #PitofMisery: Aptly named by Mongoose.\u00a0 The quarter-mile stretch was absolutely brutal.\u00a0 The only thing that made it worse was running up 3rd avenue to get back to our cars.<\/li>\n
      • #SpillMerlot: It wouldn’t have likely been merlot, but mny pax were close to spilling something: wings, ribs, beer, and bourbon were mentioned a few times.<\/li>\n
      • \u00a0#HeWhoRunsIsARunner: See Whirly about this.\u00a0 He’s embraced his inner runner lo these last two weeks.<\/li>\n
      • #Kotters: To Ramses.\u00a0 We were so excited to have him there, that nobody rubbed it in that Duke lost to St. Johns this weekend (previously 0-11 in the Big East).\u00a0 We’re way too nice to rub in embarrassing losses like that.<\/li>\n
      • #PicklePounders: In public.\u00a0 By yourself. Surrounded by guys.\u00a0 Only at F3<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        The Pit of Misery Fifteen PAX, looking to improve their speed and break 5K PR’s, posted to begin Week 3 of an 8-week training program.\u00a0 (Note there are several more that are doing the program that weren’t in attendance today).\u00a0 Anyway, today’s plan called for interval repeats.\u00a0 Instead of the same old boring track, we […]<\/p>\n","protected":false},"author":231,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[111,110],"tags":[],"class_list":["post-3599","post","type-post","status-publish","format-standard","hentry","category-break-5k","category-running"],"acf":{"q":"The Vig, Interference","date":"2\/5\/2018","pax":"Juice Box, Winklevoss, BALCO, Beverly, Glazer, Cheerio, The Vig, Bluto, Ramses, Zuck, Mongoose, Whirly, Plunger, Interference, Bueller?"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3599","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\/231"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=3599"}],"version-history":[{"count":6,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3599\/revisions"}],"predecessor-version":[{"id":3614,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/3599\/revisions\/3614"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=3599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=3599"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=3599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}