{"id":3968,"date":"2016-07-25T14:54:50","date_gmt":"2016-07-25T19:54:50","guid":{"rendered":"http:\/\/w0ep.us\/TM\/?p=3968"},"modified":"2016-07-25T14:54:50","modified_gmt":"2016-07-25T19:54:50","slug":"400m","status":"publish","type":"post","link":"http:\/\/w0ep.us\/TM\/?p=3968","title":{"rendered":"400m"},"content":{"rendered":"

My new running coach started me on some new (to me) speed work. \u00a0Running 400 meter (400m) repeats. \u00a0A lot of people have run these in the past but somehow I’ve managed to avoid them.<\/p>\n

Not anymore.<\/p>\n

This past Saturday morning, I had a 400m workout to do.<\/p>\n

Usually people do these on a track. \u00a0Seeing as I do not have access to a track, I needed to do them on my street.<\/p>\n

I’ll be honest, I really didn’t have a clue as to how far 400m would be. \u00a0I didn’t want to cheat myself out of my workout so MFH (My Favorite Husband) and I set to work Friday evening to mark out the 400m.<\/p>\n

We had a super long tape measure for starters. \u00a0MFH had one end of the tape measure and I had the other.<\/p>\n

\"IMG_20160722_172006210\"<\/a><\/p>\n

He would walk as far as the tape measure would let him and then spray paint a green line on the road.<\/p>\n

\"IMG_20160722_171934801\"<\/a><\/p>\n

Now, that tape measure is L.O.N.G. so silly me thought, “Easy, Peasy! \u00a0We measure off the tape measure 4 times and we’re good to go!” \u00a0I was so very, very wrong!<\/p>\n

We had to measure that tape measure 13 times to get our 400m!!! \u00a0*we had to add a little bit extra on the last to equal the 400m. \u00a0That’s a long way!<\/p>\n

All I can say is it is a very good thing we live in the country. \u00a0I don’t know how many neighborhoods would let you walk along and spray paint 13 green lines on the street!<\/p>\n

Saturday morning, I hopped out of bed all set to run those repeats. \u00a0I had very specific instructions as to what I was supposed to do:<\/p>\n

”\u00a0Warm up – Easy jog for 10-15min Plyometrics 4×100 Striders w\/ 100 recovery jog in between Interval set: -5×400 @ 10K pace w\/ 2min recovery and 5min recovery after #5 -4×400 @ 10K pace w\/ 2min recovery and 5min after #4 -3×400 @ 10K pace w\/ 2min recovery and 5min after #3 -2×400 @ 10K pace w\/ 2min recovery and 5min after #2 -1×400 finishing it up fast Cool down for 1 mile.”<\/p>\n

No worries, right?<\/p>\n

Got it all done. \u00a0It ended up being 8.14 miles of 400m repeats. \u00a0This kids was toast! \u00a0 What a fun workout! \u00a0I have to say, though, by the end,\u00a0this green line sure was a sight for sore eyes.<\/p>\n

\"IMG_20160722_173138998\"<\/a><\/p>\n

 <\/p>\n

#IRun4Aiden<\/p>\n

\"13775408_1034341763352626_7974930704332712774_n\"<\/a><\/p>\n

#teamZensah<\/p>\n

#AbbottWMM<\/p>\n

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#OiselleVolee<\/p>\n

#areyourenegade<\/p>\n","protected":false},"excerpt":{"rendered":"

My new running coach started me on some new (to me) speed work. \u00a0Running 400 meter (400m) repeats. \u00a0A lot of people have run these in the past but somehow I’ve managed to avoid them. Not anymore. This past Saturday morning, I had a 400m workout to do. Usually people do these on a track. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[21,6,8,3],"tags":[],"_links":{"self":[{"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/posts\/3968"}],"collection":[{"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3968"}],"version-history":[{"count":1,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/posts\/3968\/revisions"}],"predecessor-version":[{"id":3973,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=\/wp\/v2\/posts\/3968\/revisions\/3973"}],"wp:attachment":[{"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3968"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/w0ep.us\/TM\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}