{"id":2598,"date":"2018-12-03T05:41:34","date_gmt":"2018-12-03T05:41:34","guid":{"rendered":"http:\/\/chrisrivard.com\/?p=2598"},"modified":"2018-12-03T05:41:34","modified_gmt":"2018-12-03T05:41:34","slug":"pace","status":"publish","type":"post","link":"https:\/\/www.chrisrivard.com\/blog\/pace\/","title":{"rendered":"Pace"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Stellar 10 miler today. Not my fastest, but I maintained a steady-state pace with a few random intervals thrown in for the entire run. Consistently around 7:40\/mile with a dip into the 8:00 +\/mile on the last 2 climbs around miles 8-9. Definitely had more left at the end and felt great. My focus was on form, keeping my hips underneath me and keeping my head slightly forward with my chin low. I also concentrated on pressure breathing &#8211; forceful exhales and deliberate inhales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I ran 3 days during the work week this week, the last on Friday when I tweaked my lower soleus. I was in a flow state working with my desk lowered (not standing) and then quickly changed and took off with a couple of work colleagues. I think the tweak is attributed to just sitting, then quickly running without stretching or warming up. I rested it on Saturday, it felt better on Sunday &#8211; then felt much better when I started moving at the start of the 10 miler today.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This year I&#8217;ve been running with my watch flipped around on my wrist quite a bit &#8211; recording the run but not paying any attention to pace. Today I kept it up where I could see it and tried to press a little harder if it started to drop below 7:50.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I&#8217;m beginning to realizing I need to be in the gym more to prep for climbing season. As with earlier in 2018, I&#8217;ll need to reduce running mileage and throw in more time in the weight room. There is nothing that helps climbing mountains other than climbing mountains and lifting weights.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This was my interval jam today (wait for the drop):<\/p>\n\n\n\n<figure class=\"wp-block-embed-spotify wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\nspotify:album:7clgmM9ZocowFZof63wWP0\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Stellar 10 miler today. Not my fastest, but I maintained a steady-state pace with a few random intervals thrown in for the entire run. Consistently around 7:40\/mile with a dip into the 8:00 +\/mile on the last 2 climbs around miles 8-9. Definitely had more left at the end and felt great. My focus was [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2598","post","type-post","status-publish","format-standard","hentry","category-sartor-resartus"],"_links":{"self":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts\/2598","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/comments?post=2598"}],"version-history":[{"count":0,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/posts\/2598\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/media?parent=2598"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/categories?post=2598"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chrisrivard.com\/blog\/wp-json\/wp\/v2\/tags?post=2598"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}