{"id":5383,"date":"2018-06-25T12:54:06","date_gmt":"2018-06-25T16:54:06","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=5383"},"modified":"2018-06-25T12:54:06","modified_gmt":"2018-06-25T16:54:06","slug":"wsfd-joins-speedtrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/06\/wsfd-joins-speedtrap\/","title":{"rendered":"WSFD joins Speedtrap"},"content":{"rendered":"<h3>PAX:<\/h3>\n<p>Walter White, Mongoose (WD), Zuckerburg, Balco, Bluto, Closer (WB), Beverly (QIC)<\/p>\n<h3>Date: 06\/25\/18<\/h3>\n<p>YHC treated 7 Speedtrap pax to a page from week 17 of his marathon training book. No, we are not running a marathon in 3 weeks, but YHC thought it would be &#8220;fun&#8221; (in sadistic sort of way) to do this speed workout before the marathon\/ultra-marathon training really begins, and then again closer to the date. It will be a true mark of our improvement, and hopefully a much-needed confidence boost as we start to taper.<\/p>\n<p>About 10 minutes into the track portion of the workout, we were joined by some surprise guests &#8211; the WS Fire Department &#8211; suited up in full gear and ready to do a speed workout of their own. T-claps to all 20 or so of those guys getting after it in the heat and humidity this AM.<\/p>\n<h3>Here&#8217;s how the speedwork went:<\/h3>\n<p>Launch: Reynolda Village<\/p>\n<ul>\n<li>Run to Kentner: 5 min warm-up pace followed by 5 min marathon pace<\/li>\n<li>1 min AFAYC + 2 min recovery X 2<\/li>\n<li>2 min 5k pace + 2 min rec<\/li>\n<li>5 min 10k pace + 2 min rec<\/li>\n<li>2 min 5k pace + 2 min rec<\/li>\n<li>1 min AFAYC + 2 min rec X 2<\/li>\n<li>Cool-down pace back to RV<\/li>\n<\/ul>\n<p>Most of us got between 5.5-6 miles<\/p>\n<p>YHC took us out.<\/p>\n<h3>Announcements<\/h3>\n<ul>\n<li>F3WS Gear Order: See Zuckerburg<\/li>\n<\/ul>\n<h3>NMM<\/h3>\n<ul>\n<li>Walter White seemed to enjoy today&#8217;s format, as he left us all in his dust as soon as we hit marathon pace on the way to Kentner.<\/li>\n<li>Zuckerburg appears to have rounded into form. He was blazing today.<\/li>\n<li>Mongoose showed no ill-effects from the liver- and heart-damaging diet he was on whilst on vacation last week. He attributed it to a lengthy pipe cleaning session yesterday afternoon.<\/li>\n<li>Bluto and Closer are also rounding into form as they prep for their first marathon. I&#8217;m looking forward to seeing their progress over the next 20 or so weeks.<\/li>\n<li>Balco is ramping up miles as he trains for his first ultra-marathon.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PAX: Walter White, Mongoose (WD), Zuckerburg, Balco, Bluto, Closer (WB), Beverly (QIC) Date: 06\/25\/18 YHC treated 7 Speedtrap pax to a page from week 17 of his marathon training book. No, we are not running a marathon in 3 weeks, but YHC thought it would be &#8220;fun&#8221; (in sadistic sort of way) to do this [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[74],"tags":[],"class_list":["post-5383","post","type-post","status-publish","format-standard","hentry","category-speedtrap"],"acf":{"q":"Beverly","date":"06\/25\/18","pax":"Walter White, Mongoose (WD), Zuckerburg, Balco, Bluto, Closer (WB)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5383","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5383"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5383\/revisions"}],"predecessor-version":[{"id":5384,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5383\/revisions\/5384"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}