{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fangry-feet.simplecast.com%2Fepisodes%2Fweekly-grind-training-rewards-Plhjwzja","width":444,"version":"1.0","type":"rich","title":"Weekly Grind & Training Rewards","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/9b9eca2a-fa8b-429e-a81b-c92d28352e00/48084f19-3896-4fcf-b74c-315a4a7ad068/6.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/d36b9043-6cba-486b-8616-fb135dbc2ff5\" height=\"200\" width=\"100%\" title=\"Weekly Grind &amp; Training Rewards\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"This week on the Angry Feet Podcast, Chad shifts gears—moving to a weekly format and diving into the highs, lows, and lessons from his latest marathon training. He talks switching from time-based runs to distance goals, partnering with a new virtual trainer, and the importance (and struggle) of rest days. Plus, a not-so-angry rant about treadmills, smokers, and why Grateful Dead makes the perfect sunrise soundtrack.\n\nFor the week’s workouts:\n\nSaturday: 10x 3-minute run / 1-minute walk intervals, followed by a 1-mile walk with the dog.\nSunday: 5x 5-minute run / 5-minute walk, totaling 4.3 miles.\nMonday: 2 rounds of 10-minute run / 10-minute walk.\nTuesday: 2-mile walk used as a rest day.\nWednesday: 5x 5-minute run / 3-minute walk.\nThursday (today): 3-mile walk.\nFriday (planned): Hill sprints outside instead of treadmill intervals."}