{"id":6740,"date":"2018-10-29T17:25:30","date_gmt":"2018-10-29T21:25:30","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=6740"},"modified":"2018-10-29T17:25:30","modified_gmt":"2018-10-29T21:25:30","slug":"red-line-pre-blast-for-10-30-2018-its-not-complicated","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2018\/10\/red-line-pre-blast-for-10-30-2018-its-not-complicated\/","title":{"rendered":"Red Line &#8211; Pre-Blast for 10\/30\/2018 &#8211; It&#8217;s not complicated."},"content":{"rendered":"<p>It&#8217;s not complicated, Guys.<\/p>\n<p><strong>Warm-a-Rama<\/strong> (on the track):<br \/>\n\u00b7 Various exercises<\/p>\n<ul>\n<li>One lap with butt kickers, high knees, Apollo Creed, etc.<\/li>\n<\/ul>\n<p><strong>THE THANG:<\/strong><\/p>\n<ol>\n<li><strong>Speed Work<\/strong>:\u00a0400 meters (1 lap) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a0800 meters (2 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a01200 meters (3 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters<\/li>\n<li><strong>Speed Work<\/strong>:\u00a01600 meters (4 laps) at 5K race pace<\/li>\n<li><strong>Rest<\/strong>:\u00a0Recover (mosey) 400 meters or until the 6 completes their 1600 meter speed work<\/li>\n<\/ol>\n<p>Mosey to The Intimidator.<\/p>\n<ul>\n<li>Sprint to first stop sign, mosey back down. Repeato as time allows.<\/li>\n<\/ul>\n<p>Mosey back to parking lot.<\/p>\n<p>&nbsp;<\/p>\n<p>Announcements\/NMM:<\/p>\n<p>&nbsp;<\/p>\n<p>COT:<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s not complicated, Guys. Warm-a-Rama (on the track): \u00b7 Various exercises One lap with butt kickers, high knees, Apollo Creed, etc. THE THANG: Speed Work:\u00a0400 meters (1 lap) at 5K race pace Rest:\u00a0Recover (mosey) 400 meters Speed Work:\u00a0800 meters (2 laps) at 5K race pace Rest:\u00a0Recover (mosey) 400 meters Speed Work:\u00a01200 meters (3 laps) at [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[104,78,110],"tags":[],"class_list":["post-6740","post","type-post","status-publish","format-standard","hentry","category-pre-blast","category-redline","category-running"],"acf":{"q":"Rust Bucket","date":"10\/30\/2018","pax":"All are invited"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6740","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=6740"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6740\/revisions"}],"predecessor-version":[{"id":6742,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/6740\/revisions\/6742"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=6740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=6740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=6740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}