{"id":777,"date":"2013-09-18T14:44:44","date_gmt":"2013-09-18T21:44:44","guid":{"rendered":"http:\/\/www.jtalbot.com\/swim\/?p=777"},"modified":"2013-09-19T15:01:40","modified_gmt":"2013-09-19T22:01:40","slug":"one-fast-and-five-slow","status":"publish","type":"post","link":"https:\/\/www.jtalbot.com\/swim\/one-fast-and-five-slow\/","title":{"rendered":"One Fast and Five Slow"},"content":{"rendered":"<p>I added some lunges to my warm-up routine today. I saw some running coach suggesting them on Youtube. I don&#8217;t think it helped my performance, but I think it probably helped me avoid injury and that&#8217;s every bit as good.<\/p>\n<p>I walked a whole lot today, but I did manage to get one fast mile in there. It was mostly down hill, so it should have been fast, but I&#8217;ll take it.<\/p>\n<p>I need to get back into my routine of running, biking, and swimming. I haven&#8217;t been in the pool or on my bike forever.<\/p>\n<p><iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='https:\/\/www.strava.com\/activities\/83325245\/embed\/64371a3335b8d63123510e83788181f039e6cb9c'><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I added some lunges to my warm-up routine today. I saw some running coach suggesting them on Youtube. I don&#8217;t think it helped my performance, but I think it probably helped me avoid injury and that&#8217;s every bit as good. &hellip; <a href=\"https:\/\/www.jtalbot.com\/swim\/one-fast-and-five-slow\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-777","post","type-post","status-publish","format-standard","hentry","category-running"],"_links":{"self":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/comments?post=777"}],"version-history":[{"count":1,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/777\/revisions"}],"predecessor-version":[{"id":778,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/posts\/777\/revisions\/778"}],"wp:attachment":[{"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/media?parent=777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/categories?post=777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jtalbot.com\/swim\/wp-json\/wp\/v2\/tags?post=777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}