{"id":793,"date":"2013-04-17T11:53:54","date_gmt":"2013-04-17T11:53:54","guid":{"rendered":"http:\/\/www.time-to-run.co.za\/ultimatecomrades\/?p=793"},"modified":"2015-10-11T06:26:24","modified_gmt":"2015-10-11T04:26:24","slug":"5-miles-8-km","status":"publish","type":"post","link":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/2013\/04\/17\/5-miles-8-km\/","title":{"rendered":"5 miles-8 km"},"content":{"rendered":"

Good miles or junk miles?<\/h1>\n

Sure there was a time when I wouldn’t run less than 12 km at a time. That’s a memory I can’t do now.<\/p>\n

The thing is, these 5 mile runs in the morning are working for me.\u00a0They are short enough to recover from before the next run. <\/span><\/p>\n

They are also long enough build decent mileage. Four mornings a week gives me 32 km. W a weekend run of 25 to 28 km, I am nearly at 60 km a week on just 4 days of running. And not wearing out …. yet anyway.<\/span><\/p>\n

Actually this morning, the third run of the week, was faster with less effort than the Monday and Tuesday runs. And that’s got to be good.<\/p>\n

And MapMyRun<\/a> says they are actually 8.72 which means another 2 km every 3 runs.<\/p>\n

As I build up now I’ll change n of the 8km runs 12, maybe 13 or 15 km, add in another 8 km run and then I’ll be doing over 70 km a week.<\/p>\n

On that I used to run Comrades in less than 9 hours. Then. In those days.<\/p>\n

And now? \u00a0Should get there in less than eleven hours at least. Except I don’t want the time. I want the run and to share it with my friend, no matter what time we do.<\/p>\n","protected":false},"excerpt":{"rendered":"

Good miles or junk miles? Sure there was a time when I wouldn’t run less than 12 km at a time. That’s a memory I can’t do now. The thing is, these 5 mile runs in the morning are working for me.\u00a0They are short enough to recover from before the next run. They are also […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[180],"tags":[10,214,15,18,41],"class_list":["post-793","post","type-post","status-publish","format-standard","hentry","category-comrades-2013","tag-comrades","tag-junk","tag-marathon","tag-miles","tag-training"],"_links":{"self":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/793","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/comments?post=793"}],"version-history":[{"count":4,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/793\/revisions"}],"predecessor-version":[{"id":1052,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/posts\/793\/revisions\/1052"}],"wp:attachment":[{"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/media?parent=793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/categories?post=793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.time-to-run.co.za\/ultimatecomrades\/wp-json\/wp\/v2\/tags?post=793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}