{"id":4398,"date":"2018-04-10T20:28:27","date_gmt":"2018-04-11T00:28:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=4398"},"modified":"2018-04-10T20:28:27","modified_gmt":"2018-04-11T00:28:27","slug":"west-end-runs","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/04\/west-end-runs\/","title":{"rendered":"West End Runs"},"content":{"rendered":"<p><strong>PAX<\/strong>: Hazer, Whirly, Valdez, Sac, Mr. Hand, Manscape <\/p>\n<p>YHC&#8217;s plan today was to build on what the PAX learned from Mr. Hand&#8217;s 4 week track series, with opportunities to work on cadence, form and hill techniques with a series of runs off-track that included uphills and downhills.<\/p>\n<p>WARM-UP:<\/p>\n<p>Two laps around the track followed by High Knees, Karaoke and Zuckerbergs.  Mosey to the base of the Intimidator for:<\/p>\n<p>A Series of 5 Runs as follows:<\/p>\n<p>1) Left on West End Blvd.<br \/>\n   Right on Pilot View<br \/>\n   Right on Carolina Ave.<br \/>\n   Right on Clover to base of Intimidator<br \/>\n   Pick up the Six<br \/>\n   Approx 0.50 mile<\/p>\n<p>2) Right on West End<br \/>\n   Right on Glade<br \/>\n   Right on Sunset<br \/>\n   Left on West End  to base of Intimidator<br \/>\n   Pick up the Six<br \/>\n   Approx. 0.50 mile<\/p>\n<p>3) Left on West End Blvd.<br \/>\n   Right on Pilot View<br \/>\n   Right on Jersey Ave.<br \/>\n   Right on Clover to base of Intimidator<br \/>\n   Pick up the Six<br \/>\n   Approx 0.65 mile<\/p>\n<p>4) Right on West End<br \/>\n   Right on Forsyth<br \/>\n   Right on Sunset<br \/>\n   Left on West End to base of Intimidator<br \/>\n   Pick up the Six<br \/>\n   Approx. 0.75 mile<\/p>\n<p>5) Repeato of Run #1<br \/>\n   Left on West End Blvd.<br \/>\n   Right on Pilot View<br \/>\n   Right on Carolina Ave.<br \/>\n   Right on Clover to base of Intimidator<br \/>\n   Pick up the Six<br \/>\n   Back to the Parking Lot<br \/>\n   Approx 0.50 mile<\/p>\n<p><strong>COT<\/strong><\/p>\n<p><strong>Announcements<\/strong><br \/>\nQ School this Saturday 4\/14 at 6:00 A.M. Hanes Park followed by Impossible Situation<\/p>\n<p><strong>Prayer Requests<\/strong><br \/>\nPrayers for Hazer and M who are doing the Ville to Ville Relay this Saturday, 4\/14 (Asheville to Greenville, SC)<br \/>\nHazer&#8217;s M may have pulled hamstring<\/p>\n<p>Prayers and best wishes to Mr. Hand as he takes on the Boston Marathon on Monday, 4\/16<\/p>\n<p><strong>NMM<\/strong><br \/>\nGreat morning for running and and going off-track<br \/>\nEnjoyed being with a strong, supportive group of PAX<br \/>\nA pleasure to lead as always, appreciate everyone&#8217;s participation<\/p>\n<p>AYE !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Hazer, Whirly, Valdez, Sac, Mr. Hand, Manscape YHC&#8217;s plan today was to build on what the PAX learned from Mr. Hand&#8217;s 4 week track series, with opportunities to work on cadence, form and hill techniques with a series of runs off-track that included uphills and downhills. WARM-UP: Two laps around the track followed by [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78,110],"tags":[],"class_list":["post-4398","post","type-post","status-publish","format-standard","hentry","category-redline","category-running"],"acf":{"q":"Manscape","date":"04\/10\/2018","pax":"Hazer, Whirly, Valdez, Mr. Hand Sac, Manscape"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4398","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\/45"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=4398"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4398\/revisions"}],"predecessor-version":[{"id":4443,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/4398\/revisions\/4443"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=4398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=4398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=4398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}