{"id":103967,"date":"2019-07-01T17:55:38","date_gmt":"2019-07-01T21:55:38","guid":{"rendered":"https:\/\/madisoncountycourier.com\/?p=103967"},"modified":"2019-07-01T14:30:03","modified_gmt":"2019-07-01T18:30:03","slug":"fitness-qa-with-marisue-cigler-of-c2-coaching","status":"publish","type":"post","link":"https:\/\/madisoncountycourier.com\/?p=103967","title":{"rendered":"FITNESS: Q&#038;A with Marisue Cigler of C2 Coaching"},"content":{"rendered":"\n<ul class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1398\" height=\"1398\" src=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Burn-Run.jpg?fit=640%2C640&amp;ssl=1\" alt=\"\" data-id=\"103968\" data-link=\"https:\/\/madisoncountycourier.com\/?attachment_id=103968\" class=\"wp-image-103968\" 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src=\"https:\/\/i2.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?fit=640%2C640&amp;ssl=1\" alt=\"\" data-id=\"103969\" data-link=\"https:\/\/madisoncountycourier.com\/?attachment_id=103969\" class=\"wp-image-103969\" srcset=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?w=2822&amp;ssl=1 2822w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?resize=900%2C900&amp;ssl=1 900w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?resize=400%2C400&amp;ssl=1 400w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Empire-half.jpg?resize=500%2C500&#038;ssl=1\" alt=\"\" data-id=\"103970\" data-link=\"https:\/\/madisoncountycourier.com\/?attachment_id=103970\" class=\"wp-image-103970\" srcset=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Empire-half.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Empire-half.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Empire-half.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Empire-half.jpg?resize=400%2C400&amp;ssl=1 400w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1511\" height=\"2015\" src=\"https:\/\/i2.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?fit=640%2C853&amp;ssl=1\" alt=\"\" data-id=\"103971\" data-link=\"https:\/\/madisoncountycourier.com\/?attachment_id=103971\" class=\"wp-image-103971\" srcset=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?w=1511&amp;ssl=1 1511w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?resize=112%2C150&amp;ssl=1 112w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?resize=225%2C300&amp;ssl=1 225w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?resize=675%2C900&amp;ssl=1 675w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?resize=400%2C533&amp;ssl=1 400w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Mtn-Goat-finish.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1363\" height=\"1363\" src=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?fit=640%2C640&amp;ssl=1\" alt=\"\" data-id=\"103972\" data-link=\"https:\/\/madisoncountycourier.com\/?attachment_id=103972\" class=\"wp-image-103972\" srcset=\"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?w=1363&amp;ssl=1 1363w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?resize=900%2C900&amp;ssl=1 900w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?resize=400%2C400&amp;ssl=1 400w, https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/Wineglass-finish.jpg?w=1280&amp;ssl=1 1280w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/li><\/ul>\n\n\n\n<ol class=\"wp-block-list\"><li>How long have you been\nrunning? I started running\nseriously about 15 years ago. Before that, I did a lot of walking with jogging\ninterspersed &#8211; wasn&#8217;t really sure what I was doing (seeing as how I didn&#8217;t have\na coach or anything, he he).<\/li><li>How did you get\ninterested in running?&nbsp;Not sure I\nreally remember; I do remember that I was in a bad marriage at the time and\n&#8220;running&#8221; (my version) is something that made me feel good about\nmyself.<\/li><li>How did you get\nstarted?&nbsp;As I mentioned, I did\na lot of walking \u2013 tried to do at least five miles every morning before work &#8211;\nwith some jogging mixed in, because you can only do so much walking before it\ngets to be &#8220;too slow.&#8221; In decent weather, I went outside; in the\nwinter, I walked or jogged on my treadmill before or after work.<\/li><li>What prompted you to\ntake the steps to start running?&nbsp;What really prompted me was a guy I met through eHarmony\n(after ditching the bad marriage guy). He lived in Vermont and was an avid\noutdoorsman (trail\/road running, mountain biking, hunting, camping). He ran\nalmost every day, and everywhere. I eventually married him, and he put it in\nthe marriage contract that I had to become a real runner (just kidding, but it\nwas important to him, so I made it important to me).<\/li><li>What was your process\ngetting started?&nbsp;Getting started\nwas definitely a process; there was way more to it than just putting on my\nlittle Avia cross-trainers and running out the front door. Because, honestly,\nthat almost always ended in disaster. I couldn&#8217;t understand why I couldn&#8217;t just\ntake off and run without getting winded or hurt or discouraged. Mike (the new\nhusband) took me to a running store in Burlington, and I got fitted for my\nfirst real pair of running shoes. He bought me running clothes and all kinds of\naccessories I never realized existed. Then he made me run with him. Well, at\nfirst that was a disaster; he had been running since high school and didn&#8217;t\nunderstand why I couldn&#8217;t keep up with him. Finally, he told me to go at my own\npace on my own time. So, I did. Without even knowing there really is a running\nmethod that consists of walk\/run\/walk intervals (see Jeff Galloway), that&#8217;s\nwhat I did. And, eventually worked my way up to three miles of non-stop\nrunning.<\/li><li>What was your training\nplan?&nbsp;I didn&#8217;t really have a\nformal training plan at that point; my goal was to enter and finish a 5K (3.1\nmile) race. I just gradually added time and mileage to my workouts over several\nweeks until I felt ready to do it.<\/li><li>What was your first race\nexperience like?&nbsp;My first race (which\nMike ran with me) was the Race for the Cure at the New York State Fairgrounds\nin Syracuse. I remember that I ran the entire distance and did not finish last.\nAnd I remember how proud I was to cross that finish line: my very first finish\nline.<\/li><li>What about that first\nrace surprised you most versus what you expected? What surprised me the most were two things: 1) how quickly the\ntime went from the start to the finish; and 2) how super excited I was when I\ncrossed the finish line. I think all runners have the same feelings about their\nfirst race: they are scared, nervous, worried, afraid they&#8217;ll come in last. And,\nI was no different. So I expected to have those feelings during the entire\nrace; but once I started, all those negative feelings disappeared and were\nreplaced by sheer joy.<\/li><li>What drove you to do it\nagain?&nbsp;The same thing that\nmotivates almost every other runner on the planet: I wanted to beat my time\nfrom that race. I am not a competitive person at all, but I am like all the\nothers in that I am constantly striving to improve my performance.<\/li><li>Did you have a friend or mentor in running?&nbsp;The only mentor I had was my husband at\nthe time; he was a great runner but not such a great teacher. A good coach will\ndetermine where you are in your abilities and build from there. I think he just\nexpected everyone to run as well as he did, right off the bat. I&#8217;m surprised I\ndidn&#8217;t quit before he finally realized I needed to do it on my own schedule.<\/li><li>What kind of support did you get and from\nwhom?&nbsp;Lucky for me, I&#8217;m my\nown greatest cheerleader. Mike and I divorced, and I kept running \u2013 probably\nbecause it \u2013 again \u2013 was something that made me feel better in the midst of the\ndumpster fire I called my love life. Then I met my current husband, Ken, an\navid runner. He has been my biggest supporter and mentor for the past almost 12\nyears. Because of him, I had the courage and self-confidence to run my first\nhalf-marathon \u2026 and my first marathon.<\/li><li>How did you set goals and develop action steps\nto meet them? Since I didn&#8217;t have\nanyone to guide me, I knew I had to do my own research. I fell in love with the\ninternet and Runner&#8217;s World magazine. I read everything I could find about\nrunning, and training, and famous runners, and races, and running clothes and\nrunning shoes and running gadgets. I bought my first Garmin GPS sports watch. That\nwas a huge milestone. It meant I was a real runner and I could record data and\nthere would be a record of it. Setting goals was easy: I signed up for races.\nYou pay for a race, you feel obligated to show up. I used Runner&#8217;s World\u2019s\nonline training plans to prepare (which used to be free, but now have a fee) and\ndid surprisingly well in my races (for an old lady in her 50s).<\/li><li>How do you feel when you run? When you train?&nbsp;Ask any runner how they feel when they run and\nthey will all tell you, &#8220;It depends on the day.&#8221; There is a general\n&#8220;feel good&#8221; vibe from just being able to get out there: that is\npretty much a constant. Individual runs, however, can run the gamut from\nsensational to &#8220;I wanted to quit after a minute.&#8221; I&#8217;ve had great runs\nwhere nothing hurt, my feet had wings, the weather was perfect, etc., etc.; and\nI&#8217;ve had runs where I felt like I was wearing lead boots and my stomach was\nupset, and I couldn&#8217;t breathe without wheezing. But in the end, I feel like I&#8217;m\ndoing something great for myself when I run. It&#8217;s healthy, both mentally and\nphysically, and it&#8217;s stress-relieving. It&#8217;s also a very spiritual experience\nfor me; when I am outside, in nature, by myself, with only my thoughts for\ncompany, that is when I connect to my late son Kevin. And, invariably during my\nruns, I am visited by a lone cardinal. I know it&#8217;s him. When I&#8217;m training for a\nparticular race, the feelings are pretty much the same, except maybe I am a\nlittle more focused on completing the workout that is on the schedule rather\nthan just enjoying the run.<\/li><li>What are the benefits of running in general, for\nyou and possibly for others?&nbsp;Oh my god, the benefits of running are infinite. In general, running\nregularly as part of a complete fitness lifestyle \u2013 notice I didn&#8217;t say fitness\nprogram \u2013 can add years to your life. Running helps you lose weight, strengthen\nbones, lower blood pressure, increase stamina, help you sleep better, help\nmaintain mental acuity and help stave off diabetes, high cholesterol and heart\ndisease. Running can also help reduce depression, anxiety and stress. And,\nlet&#8217;s not forget all the great social benefits of running. You meet so many\ngreat people through running who become fast and wonderful friends. Personally,\nI have found that in addition to helping me maintain a healthy weight as I\napproach my golden years, running makes me feel good about myself: I know I&#8217;m\nhealthy, I know I look younger than my age and I know I can do so many physical\nthings that a lot of people my age can&#8217;t. The greatest benefit to me, though,\nis the number good friends, fellow runners and athletes, I have made along the\nway. <\/li><li>What made you decide to start coaching? Honestly, I don&#8217;t even think it was originally&nbsp;<strong><em>my<\/em><\/strong>&nbsp;idea.\nOnce I got comfortable in my own running routine, and with my training and\nracing, I started reaching out to others (friends and family) who expressed an\ninterest (any interest) in running. I helped several friends become runners \u2013 guiding\nthem through buying the proper shoes, how much\/how fast\/when to run, nutrition,\ncross-training, you name it. I even ran with them in their first 5Ks. It wasn&#8217;t\nuntil a couple of years ago when I started working with my neighbor (who is now\none of my best friends and a running success story), that the subject came up. She\ntold me repeatedly that I should become a running coach, and I could (maybe)\nget paid to do what I&#8217;d been doing for years for free. She planted a seed, and\nit grew. I asked my husband what he thought and, more important, would he be my\ntechnical advisor\/partner? He said sure, and C2 was born.<\/li><li>How can coaching more smoothly transition for\nothers what you had to figure out yourself?&nbsp;Simply put, working with a coach takes all the guesswork out of\nthe entire process. The coach develops a training plan, the runner follows it. The\nrunner has a question, the coach can answer it. There is no dangerous trial-and-error\nthat can cause pain, injury or, worse, destroy a beginner&#8217;s desire to continue.<\/li><li>How can coaching help those who want to start\nrunning or help runners who want to train to race?&nbsp;Running may be a simple sport, but there is a\nlot that you need to know before you even start. And, unfortunately, there is a\nlot of bad information out there, especially on the internet. With someone to\nguide them, people can begin a running program armed with the information they\nneed to succeed. The average Joe\/Jane will have to ease into running by\nbuilding time and distance gradually, will have to make sure they are properly\nfueled, and make sure they rest and recover adequately. A good coach will build\na plan for each individual based on their ability at the beginning of the\njourney, taking into account their motivation and goals, and their commitment\nto achieving those goals. If the goal is just to run for health and happiness,\nthat&#8217;s where the coach will take them. If the goal is to train for a 5K or a\nhalf marathon, that plan will have a very different feel. If someone just wants\nto get faster, again the plan will be different.<\/li><li>Who would benefit from coaching?&nbsp;Almost everyone, but beginning runners\nespecially. Ken and I have experience in every distance up to and including\n26.2, but we especially like to work with beginners of all ages. Beginners are\nthe most vulnerable and the most likely to quit because they get injured or\ndiscouraged. Beginners need the most guidance, the most encouragement, but they\nalso show the fastest improvement, which is the world&#8217;s greatest motivator. This\nis not to say that we only want to work with beginners; we are ready and able\nto help anyone who wants to improve their game, one step at a time.<\/li><li>What should potential runners discuss with their\ndoctors before taking up the activity? In general, someone should make sure they are healthy enough to\nwithstand the rigors of cardio exercise. Also, if a person is severely\noverweight, they should work with their doctor to lose at least some weight\nbefore starting an exercise program that requires repetitive pounding of the\njoints. And, by the way, if your doctor says that running is bad for you, find\na new doctor.<\/li><li>How do you help people design and achieve their\ngoals?&nbsp;By asking a lot of\nquestions. All new clients complete an information sheet which covers\neverything from their current physical condition to what their short- and\nlong-term goals are. We ask them what they eat, what they do for fun, what\nconcerns they have, and we ask them to describe their ideal coaching situation.\nWe take into consideration how much time they can devote to training and, if\nthey have their eye on a particular event, we make sure there is enough time to\ntrain for it. Every training plan we design is unique, tailored to each\nperson&#8217;s abilities and goals; there is no such thing as a one-size-fits-all\ntraining plan. All of our training programs incorporate cross-training and, if\nthey request it, nutrition guidelines, because successful running is not done\nin a vacuum. <\/li><li>What are the top facts people don&#8217;t know about\nrunning and racing that you wish someone had told you before you got\nstarted?&nbsp;I wish someone had\ntold me that you will not be successful overnight \u2013 that it will take time and\npersistence \u2013 but in the end that persistence will pay off. So many people get\nfrustrated and discouraged because they compare themselves to the elites\nrunning in the Boston Marathon or the Olympics. They need to be reminded that\nthose are the one-percenters \u2026 that the vast majority of runners are ordinary\npeople. I also wish someone had told me that there is nothing like the feeling\nof accomplishment you get from crossing your very first finish line, and that\nfeeling is the same whether you are fast or slow, first or last. No one wants\nto be slow or last, but in a race everyone runs the same distance. If you get\nto the finish line, you have succeeded. There&#8217;s a world of information out\nthere about running, and the saying &#8220;you don&#8217;t know what you don&#8217;t\nknow&#8221; certainly applies. If you don&#8217;t know what to ask, you will never get\nthe answers you need. That can mean the difference between running success and\nfailure.<\/li><li>What is the biggest misconception people have\nabout running? Without a doubt it is\nthat running will ruin your knees. The truth is people who run (or do other\ntypes of resistance training) have fewer joint (and overall health) issues than\nthose who choose not to exercise.<\/li><li>What do you wish people knew about running\ncoaches and the process of working with them? Two things, actually, about coaches in general: 1) Coaches are\nteachers. There are good ones and there are not-so-good ones, and 2) Coaches\nare not cheap, but a good one is worth the money. Anyone can say they&#8217;re a\ncoach, print up some business cards and self-promote. A good coach is more than\nsomeone who has been doing a particular activity for a number of years; it is\nsomeone who has the experience and knowledge, along with the ability to impart\nthat knowledge to others in a way that they will understand and be able to put\ninto practice. The process of working with a coach is exactly that: a process. Everyone\nstarts at the beginning, no matter where that beginning is, and works towards a\ngoal, no matter what that goal is. A good coach will encourage feedback, be\naccessible, and not be afraid to modify the plan if it is warranted.<\/li><li>How can people evaluate a running coach to know\nit&#8217;s a good match for them?&nbsp;If the coach spends the entire first meeting talking about him-\nor herself, that is not a good match. Seriously, though, the only way to know\nis to ask a lot of questions. Meet with the coach in person, especially if\nyou&#8217;re a beginner. You&#8217;re planning to part with your hard-earned money \u2013 that is\nreally the only way to know if you are a good fit for each other. Ask\nquestions, express your concerns, state your goals and ask more questions. If\nyou don&#8217;t walk away from that first meeting feeling positive about going\nforward, you&#8217;ll probably want to keep looking.<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">For more information, call 315.806.5334, email <a href=\"mailto:C2LetsRun@gmail.com\">C2LetsRun@gmail.com<\/a> or on <a href=\"https:\/\/www.facebook.com\/C2-Coaching-261664751146944\/\">Facebook<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How long have you been running? I started running seriously about 15 years ago. Before that, I did a lot of walking with jogging interspersed &#8211; wasn&#8217;t really sure what I was doing (seeing as how I didn&#8217;t have a coach or anything, he he). How did you get interested in running?&nbsp;Not sure I really [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":103969,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[23810,8],"tags":[],"class_list":["post-103967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing","category-top-story"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/madisoncountycourier.com\/wp-content\/uploads\/2019\/07\/C2-medals-1.jpg?fit=2822%2C2822&ssl=1","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"jetpack_shortlink":"https:\/\/wp.me\/p43meu-r2T","_links":{"self":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/103967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=103967"}],"version-history":[{"count":0,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/posts\/103967\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=\/wp\/v2\/media\/103969"}],"wp:attachment":[{"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=103967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=103967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madisoncountycourier.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=103967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}