{"id":120,"date":"2013-09-04T01:47:21","date_gmt":"2013-09-03T20:47:21","guid":{"rendered":"http:\/\/professorontherun.wordpress.com\/?p=120"},"modified":"2015-06-12T10:16:46","modified_gmt":"2015-06-12T16:16:46","slug":"flag-rock-ascent-training","status":"publish","type":"post","link":"https:\/\/professorontherun.com\/?p=120","title":{"rendered":"Flag Rock &#8220;Ascent Training&#8221;"},"content":{"rendered":"<p style=\"text-align: center;\">One thing I was quickly realizing is that if I could strengthen my lungs and legs, I could go farther and enjoy more trails.\u00a0 I decided that I would try to regularly run the trial up to Flag Rock.\u00a0 It is steep and short, about 1,400 ft. in 1.5 miles up.\u00a0 So &#8211; great for training my climbing legs.\u00a0 It was a great run, much better than the first time I tried with sans water.\u00a0 <a href=\"http:\/\/www.strava.com\/activities\/80811778\" target=\"_blank\">4.9 miles, 16:13 mile\/min pace, 1,500+ ft. elevation.<\/a><\/p>\n<p style=\"text-align: center;\">\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe height=\"405\" width=\"590\" frameborder=\"0\" allowtransparency=\"true\" scrolling=\"no\" src=\"https:\/\/www.strava.com\/activities\/80811778\/embed\/5a80063ef552b752d52a6c02d976f39f6aa401d5\" class=\"iframe-class\"><\/iframe>\n\n<p style=\"text-align: center;\">\n<p style=\"text-align: center;\"><a href=\"http:\/\/veloviewer.com\/route\/7732\" target=\"_blank\"><span style=\"text-decoration: underline;\"><em><strong>A 3D rendering of the trail and elevation<\/strong><\/em><\/span><\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/untitled-picture2.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-124 size-full\" src=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/untitled-picture2.png?resize=558%2C553&#038;ssl=1\" alt=\"Untitled picture\" width=\"558\" height=\"553\" srcset=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/untitled-picture2.png?w=558&amp;ssl=1 558w, https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/untitled-picture2.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/untitled-picture2.png?resize=300%2C297&amp;ssl=1 300w\" sizes=\"auto, (max-width: 558px) 100vw, 558px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><em>Old Glory a&#8217;waving in the Wind<\/em><\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-121 size-full\" src=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock.jpg?resize=640%2C480&#038;ssl=1\" alt=\"7 September 2013 Flag Rock\" width=\"640\" height=\"480\" srcset=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock.jpg?w=960&amp;ssl=1 960w, https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock.jpg?resize=300%2C225&amp;ssl=1 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><em>A few days before there had been a fire up on the hillside.\u00a0 It still smelled like burnt wood.<\/em><\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock-burn.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-122 size-full\" src=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock-burn.jpg?resize=640%2C480&#038;ssl=1\" alt=\"7 September 2013 Flag Rock burn\" width=\"640\" height=\"480\" srcset=\"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock-burn.jpg?w=960&amp;ssl=1 960w, https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock-burn.jpg?resize=300%2C225&amp;ssl=1 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One thing I was quickly realizing is that if I could strengthen my lungs and legs, I could go farther and enjoy more trails.\u00a0 I decided that I would try to regularly run the trial up to Flag Rock.\u00a0 It is steep and short, about 1,400 ft. in 1.5 miles up.\u00a0 So &#8211; great for training my climbing legs.\u00a0 It was a great run, much better than the first time I tried with sans water.\u00a0 4.9 miles, 16:13 mile\/min pace,&#8230;<\/p>\n<p class=\"read-more\"><a class=\"btn btn-default\" href=\"https:\/\/professorontherun.com\/?p=120\"> Read More<span class=\"screen-reader-text\">  Read More<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":121,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_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}},"categories":[5],"tags":[18,47],"class_list":["post-120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pretty-places","tag-bonneville-shoreline-trail","tag-flag-rock"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/professorontherun.com\/wp-content\/uploads\/2014\/02\/7-september-2013-flag-rock.jpg?fit=960%2C720&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p5qjMD-1W","_links":{"self":[{"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/posts\/120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/professorontherun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=120"}],"version-history":[{"count":2,"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/posts\/120\/revisions"}],"predecessor-version":[{"id":1076,"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/posts\/120\/revisions\/1076"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/professorontherun.com\/index.php?rest_route=\/wp\/v2\/media\/121"}],"wp:attachment":[{"href":"https:\/\/professorontherun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/professorontherun.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/professorontherun.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}