{"id":15920,"date":"2026-10-23T22:50:03","date_gmt":"2026-10-24T05:50:03","guid":{"rendered":"https:\/\/www.apolonio.com\/blog\/?p=15920"},"modified":"2026-10-23T22:50:03","modified_gmt":"2026-10-24T05:50:03","slug":"four-mph","status":"publish","type":"post","link":"https:\/\/www.apolonio.com\/blog\/?p=15920","title":{"rendered":"Four MPH"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">I don&#8217;t recall the last time I ran 4MPH with consistency but today I did.  Marking it as a milestone.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I did the usual first 3 minutes of warm up then I kept going to 4MPH so from the 3 minute mark to the 30 minute mark I ran 4MPH. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I really wanted to lower the speed, but I was able to push.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">My body rewarded me by dropping me under 310 keeping my status under 310.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Still a lot to do over the weekend, my to do list is too long.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weight: 309.6<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I don&#8217;t recall the last time I ran 4MPH with consistency but today I did. Marking it as a milestone. I did the usual first 3 minutes of warm up then I kept going to 4MPH so from the 3 &hellip; <a href=\"https:\/\/www.apolonio.com\/blog\/?p=15920\">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":[3,9],"tags":[],"class_list":["post-15920","post","type-post","status-publish","format-standard","hentry","category-training","category-weighin"],"_links":{"self":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/15920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15920"}],"version-history":[{"count":2,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/15920\/revisions"}],"predecessor-version":[{"id":15922,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/15920\/revisions\/15922"}],"wp:attachment":[{"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.apolonio.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}