2016

It’s winter already! In October and November we transitioned our total miles to three miles from two on Mondays and to four from three on Wednesdays. Now that it is cool, we are running slower with shorter recoveries so our muscles will not tighten during the rest periods. The focus will be on improving endurance at fast paces.

12/28/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 miles
12/26/16 Mon – 800; 2x(800; 600; 400); 400 = 3 miles

Completed –
12/21/16 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 40’s; 3 ran
12/19/16 Mon – 800; 2×600; 2x(300; 50 jog/walk; 150 sprint); 3×600 = 3 mi; lo 50’s 2 ran
12/14/16 Wed – 4x(1,200; 400) = 4 mi; mid 50’s; 2 ran
12/12/16 Mon – 6×800 = 3 mi; mid 50’s; 2 ran
12/07/16 Wed – 4×1,600 = 4 mi; mid 50’s, sprinkles; 2 ran
12/05/16 Mon – 2x(800; 1,200); 800 = 3 mi; mid 50’s, sprinkles; 2 ran
11/30/16 Wed – rained out
11/28/16 Mon – 4x(800; 400) = 3 mi; mid 50’s; 2 ran
11/23/16 Wed – no work-out – Thanksgiving eve
11/21/16 Mon – 6×800 = 3 mi; mid 50’s; it was a lonely one out there
11/16/16 Wed – 1,600; 1,200; 800; 400; 800; 1,200 = 3-3/4 mi; lo 50’s; 3 ran
11/14/16 Mon – 2×800; 3×400; 2×800 = 2-3/4 mi; mid 60’s; 5 ran
11/09/16 Wed – 800; 2x(1,600; 800) = 3-1/2 mi; mid 60’s; 4 ran
11/07/16 Mon – 2×800; 3×400; 2×800 = 2-3/4 mi; hi 60’s; 6 ran
11/02/16 Wed – 1,600; 1,200, 800; 2×400; 1,200 = 3-1/2 mi; mid 60’s; 5 ran
10/31/16 Mon – 2×400; 2×800; 2×400, 800 = 2-1/2 mi; mid 60’s; 4 ran
10/26/16 Wed – 1,600; 1,200, 800; 2×400; 800 = 3-1/4 mi; mid 60’s; 4 ran
10/24/16 Mon – 2×400; 2×800; 2×400, 800 = 2-1/2 mi; mid 60’s; 4 ran
10/19/16 Wed – 400; 3x(1,200; 400) = 3-1/4 mi; lo 60’s; 4 ran
10/17/16 Mon – 2x(800; 400; 200); 600 = 2-1/4 mi; mid 60’s; 5 ran
10/12/16 Wed – 1,600; 800; 1,200; 800; 400 = 3 mi; lo 60’s; 5 ran
10/10/16 Mon – 800; 5×400; 800 = 2-1/4 mi; mid 60’s; 4 ran
10/05/16 Wed – 1,600; 400; 1,200; 400; 800; 400 = 3 mi; mid 60’s; 5 ran
10/03/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; hi 60’s; 4 ran
09/28/16 Wed – 4x(800; 400) = 3 mi; hi 60’s; 6 ran
09/26/16 Mon – 4x(600; 200) = 2 mi; mid 70’s; 4 ran
09/21/16 Wed – 1,600; 2×1,200; 800 = 3 mi; lo 80’s; 5 ran
09/19/16 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
09/14/16 Wed – 1,600; 400; 800; 400; 1,600 = 3 mi; lo 60’s; 3 ran
09/12/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 60’s; 3 ran
09/07/16 Wed – 3x(800; 200; 400; 200) = 3 mi; lo 70’s; 5 ran
09/05/16 Mon – no practice – Labor Day
08/31/16 Wed – 2x(1,600; 800) = 3 mi; lo 70’s; 4 ran
08/29/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; lo 70’s; 3 ran
08/24/16 Wed – 3×1,600 = 3 mi; lo 70’s 4 ran
08/22/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; lo 70’s; 4 ran
08/17/16 Wed – 4×1,200 = 3 mi, hi 70’s; 5 ran
08/15/16 Mon – 2x(400; 800; 400) = 2 mi; hi 70’s; 5 ran
08/10/16 Wed – 6×800 = 3 miles; mid 70’s; 4 ran
08/08/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 5 ran
08/03/16 Wed – 1,600; 2×800; 1,600 = 3 mi; mid 70’s; 3 ran
08/01/16 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; mid 70’s; 5 ran
07/27/16 Wed – 3x(800; 200; 400; 200) = 3 mi; hi 70’s; 5 ran
07/25/16 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
07/20/16 Wed – 4x(800; 400) = 3 mi; hi 70’s; 4 ran
07/18/16 Mon – 2x(800; 2×400) = 2 mi; hi 70’s; 4 ran
07/13/16 Wed – 3x 1,600 = 3 mi; lo 80’s; 5 ran
07/11/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; 70’s; 4 ran
07/06/16 Wed – 4×1,200 = 3 mi; lo 70’s; 4 ran
07/04/16 Mon – Race!
06/29/16 Wed – 1,200; 2x(800; 400); 1,200 = 3 mi; hi 60’s; 5 ran
06/27/16 Mon – 400; 4x(400; 200); 400 = 2 miles
06/23/16 Wed – 3×800; 3×400; 2×200; 2×400 = 3 mi; lo 70’s; 5 ran
06/20/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; lo 70’s; 4 ran
06/15/16 Wed – 6×800 = 3 mi; mid 60’s; 4 ran
06/13/16 Mon – 8×400 = 2 mi; mid 60’s; 4 ran
06/01/16 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 60’s; 4 ran
06/06/16 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 60’s; 4 ran
06/01/16 Wed – 3x(800;2×400) = 3 miles; lo 70’s; 4 ran
05/30/16 Mon – Memorial Day 400; 4×600; 400 = 2 mi; lo 70’s; 2 ran
05/25/16 Wed – 3x(800;2×400) = 3 mi; hi 60’s; 4 ran
05/23/16 Mon – 2x(800; 600; 200) = 2 mi; hi 60’s; 4 ran
05/18/16 Wed – 3×1,600 = 3 mi; hi 60’s; 4 ran
05/16/16 Mon – 2x(400; 800; 400) = 2 mi; lo 70’s; 5 ran
05/11/16 Wed – 2x(1,200; 800); 1,200 = 3-1/4 mi; lo 70’s; 5 ran
05/09/16 Mon – 4×800 = 2 mi; lo 70’s; 5 ran
05/05/16 Wed – 800; 1,600; 800; 1,200; 800 = 3-1/4 mi; lo 60’s; 5 ran
05/02/16 Mon – 9×400 = 2-1/4 mi; lo 60’s; 5 ran
04/27/16 Wed – 2×400; 3×800; 2×1,200 = 3-1/2 mi; lo 60’s; 5 ran
04/25/16 Mon – 800; 5×400; 800 = 2-1/4 mi; mid 60’s; 4 ran
04/20/16 Wed – workout canceled – school track meet
04/18/16 Mon – 3×400; 3x(400; 300, 50 jog, 150 sprint); 2×400 = 2-1/4 mi; hi 70’s; 5 ran
04/13/16 Wed – 4×400; 2×800; 1,200; 1,600 = 3-3/4 miles; mid 60’s; 5 ran
04/11/16 Mon – 3×400; 2×800; 3×400 = 2-1/2 miles; mid 60; 5 ran
04/06/15 Wed – 1,600; 800; 1,200; 800; 1,600 = 3-3/4 mi; lo 60’s 3 ran
04/04/16 Mon – 600; 3x(400; 300, 50 jog, 150 sprint); 400; 600 = 2-3/4 mi; lo 60’s; 4 ran
03/30/15 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; hi 60’s; 4 ran
03/28/16 Mon – 600; 8×400; 600 = 2-3/4 mi; hi 60’s, 4 ran
03/23/15 Wed – 1,600; 4×800; 1,600 = 4 mi; hi 60’s; 4 ran
03/21/16 Mon – rain
03/16/15 Wed – 2x(1,200; 800; 1,200) = 4 mi; lo 60’s 5 ran
03/14/16 Mon – 8×600 = 3 mi; low 60’s; 2 ran
03/09/15 Wed – 4×1,600 = 4 mi; lo 60’s; 2 ran
03/07/16 Mon – 2x(800; 4×400) = 3 mi; hi 50’s, sprinkles; 2 ran
03/02/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 3 ran
02/29/16 Mon – 2x(800; 600; 400; 600) = 3 mi; mid 60’s; 6 ran
02/24/15 Wed – track closed – soccer game
02/22/16 Mon – 3x(800; 2×400) = 3 mi; mid 60’s; 5 ran
02/17/15 Wed – rain
02/15/16 Mon – 6×800 = 3 mi; lo 60’s; 3 ran
02/10/15 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 3 ran
02/08/16 Mon – 2x(800; 3×400); 800 = 3 mi; lo 60’s; 5 ran
02/03/15 Wed – 2x(1,600; 2×800) = 4 mi; mid 50’s 3 ran
02/01/16 Mon – 800; 2×600; 2×400; 2×600; 800 = 3 mi; mid 50’s; 4 ran
01/27/15 Wed – 4 miles; hi 50’s; 3 ran
01/25/16 Mon – 3 miles; hi 50’s; 4 ran
01/20/15 Wed – 4×1,600 = 4 miles
01/18/16 Mon – 800; 8×400; 800 = 3 mi; hi 50’s;4 ran
01/13/16 Wed – 4 miles; hi 50’s; 3 ran
01/11/16 Mon – 3 miles; hi 50’s; 4 ran
01/06/16 Wed – 4 miles
01/04/16 Mon – 3 miles