{"id":154,"date":"2014-12-22T21:47:34","date_gmt":"2014-12-22T21:47:34","guid":{"rendered":"http:\/\/rungigettorun.com\/?p=154"},"modified":"2014-12-22T21:47:34","modified_gmt":"2014-12-22T21:47:34","slug":"before-the-festivities","status":"publish","type":"post","link":"https:\/\/luigifumero.com\/run\/2014\/12\/22\/before-the-festivities\/","title":{"rendered":"Before the festivities"},"content":{"rendered":"

It has been another good running week. The weather has been relatively good and I felt good the whole week. It was the last week of serious running before the rest and all the crazy eating for Christmas.<\/p>\n

I started easy on Monday<\/a> with a recovery 11km run. It was the first winter day cold enough to wear the full thick winter gear.<\/p>\n

On Tuesday<\/a> I did some interval training. The usual warm up and then five 2′ run at around 3:30 with 2′ rest. Quite tiring. Strangely it was around 10 degrees at 5am. I ran with no gloves and hat with my medium gear and was still sweating like crazy.<\/p>\n

On Wednesday<\/a> for the easy recovery run went on a new route on the other side of the river on the Kingston bank and then up to the Teddington lock on the road instead of the usual towpath which was too dark. It’s nice to change once in a while. I was very happy after 11km. Again super warm for December.<\/p>\n

Thursday<\/a> was cold again and it was time for interval training again. Warm up and then four 6′ run with the heart at 155\/158bmp and 3′ rest. A lot of fun but at the fourth I was ready to go home.<\/p>\n

Friday unfortunately the alarm clock did not wake me up and I slept until the second alarm, the one that says it is time to go to work.<\/p>\n

This meant that Saturday<\/a> I was full of energy and very keen to go out. I did 30 minutes to Richmond Park and then 5 one minute repeats on the hill going uphill as fast as I could. Then when I was tired enough I went all around the park and then back home for a total of 25km.<\/p>\n

\"hilly\"<\/p>\n

It was a good run. The hill repeats were a killer and until I had a gel I could not really get some speed back in the legs. I tried a new flavour, banana. I loved it. I have a big stash now and I am trying different flavours. So far I have to say that my former favourite, green apple, has been beaten by the banana ones.<\/p>\n

\"IMG_5153\"<\/a><\/p>\n

Overall it was a good week. I ran a total of 70.5km<\/strong> and now it is time for some rest. I will run a bit during the holidays next week but not much. The last week of the year I will start seriously again.<\/p>\n

Have fun and have a nice Christmas!<\/p>\n","protected":false},"excerpt":{"rendered":"

It has been another good running week. The weather has been relatively good and I felt good the whole week. It was the last week of serious running before the rest and all the crazy eating for Christmas. I started easy on Monday with a recovery 11km run. It was the first winter day cold […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[28,35,49],"class_list":["post-154","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-hills","tag-kingston","tag-richmond-park"],"_links":{"self":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/comments?post=154"}],"version-history":[{"count":0,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/posts\/154\/revisions"}],"wp:attachment":[{"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/media?parent=154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/categories?post=154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luigifumero.com\/run\/wp-json\/wp\/v2\/tags?post=154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}