{"id":176,"date":"2007-06-19T13:43:00","date_gmt":"2007-06-19T13:43:00","guid":{"rendered":"http:\/\/salexander.com\/?p=176"},"modified":"2013-02-16T09:30:55","modified_gmt":"2013-02-16T14:30:55","slug":"continued-effort","status":"publish","type":"post","link":"https:\/\/salexander.com\/?p=176","title":{"rendered":"Continued effort"},"content":{"rendered":"<p>I have been continuing to trog through my weekly runs&#8230; Monday \/ Tuesday runs are the hardest since they are on my own. For example, I ran 3 1\/2 miles this morning on the treadmill. Since school is now out, I got to sleep in a bit &#8211; and the gym was still crowded at 6 AM&#8230; Wednesday \/ Thursday runs have gotten better. While it is harder to run at night due to the summer heat, we&#8217;ve pushed the time back to 7 pm when it&#8217;s a bit cooler. We ran 5+ each of the past two weeks on Wednesday. While it&#8217;s a smaller group, it is definitely better than running on the treadmill solo.<\/p>\n<p>On Saturday, we moved the run to an industrial park in the next county west of us. It is really close, about 3 miles west of us and, for now, a low-traffic route.<\/p>\n<p>I just ran across (pun intentional) an article from a runner&#8217;s world blog. Since several of us have discussed this, I thought it was worth sharing. It discusses how to determine and change your running cadence which will decrease your chance of injury while increasing your speed &#8212; a really good combination!<\/p>\n<p><a href=\"http:\/\/rodale.typepad.com\/coachjenny\/2007\/05\/run_faster_easi.html\" target=\"_blank\">http:\/\/rodale.typepad.com<wbr \/>\/coachjenny\/2007\/05\/run_faster<wbr \/>_easi.html<\/a><\/p>\n<p>Today, I checked my cadence at 6.1 MPH &#8211; 182 (91 left steps in 1 minute)&#8230; now to go back and read what that means! I&#8217;ll try to do the same tomorrow when we run outside.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I have been continuing to trog through my weekly runs&#8230; Monday \/ Tuesday runs are the hardest since they are on my own. For example, I ran 3 1\/2 miles this morning on the treadmill. Since school is now out, I got to sleep in a bit &#8211; and the gym was still crowded at [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[37,34],"tags":[],"class_list":["post-176","post","type-post","status-publish","format-standard","hentry","category-richmond","category-running"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39P1R-2Q","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/176","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=176"}],"version-history":[{"count":2,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/176\/revisions"}],"predecessor-version":[{"id":530,"href":"https:\/\/salexander.com\/index.php?rest_route=\/wp\/v2\/posts\/176\/revisions\/530"}],"wp:attachment":[{"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/salexander.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}