2017

Summer has ended. Soon we will begin lengthening our total miles to three miles from two on Mondays and to four from three on Wednesdays. Soon it will be getting cooler, we will run slower with shorter recoveries to keep our muscles less stressed so we can avoid injuries. The focus will be on endurance.

12/13/17 Wed – 1,600; 800; 4×400; 800; 1,600 = 4 miles
12/11/17 Mon – 3×600; 800; 3×600 = 2.75 miles

Completed –
12/06/17 Wed – 3x(1,600; 400) = 3.75 mi; lo 60’s; 2 ran
12/04/17 Mon – 3×600; 2×400; 3×600 = 2.75 mi; lo 60’s; 2 ran
11/29/17 Wed – 3×800; 4x(300; 50 jog/walk; 150 sprint); 2×800 = 3.75 mi; mid 50’s; 1 ran
11/27/17 Mon – 3x(400; 800); 400 = 2.50 mi; mid 50’s; 3 ran
11/22/17 Wed – 2x(1,200; 800); 1,600 = 3.50 mi; lo 70’s 3 ran
11/20/17 Mon – 2×400; 4×600; 2×400 = 2.50 mi; hi 60’s; 3 ran
11/15/17 Wed – 1,600; 3×800; 1,600 = 3.50 mi; hi 50’s; 3 ran
11/13/17 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 800 = 2.25 mi; hi 50’s; 3 ran
11/08/17 Wed – 1,600; 600; 800; 600; 1,600 = 3.25 mi; mid 50’s; 3 ran
11/06/17 Mon – 800; 600; 2×400; 600; 800 = 2.25 mi; hi 50’s; 5 ran
11/01/17 Wed – 1,600; 3×1,200 = 3.25 mi; lo 60’s; 3 ran
10/30/17 Mon – 4×800 = 2 mi; lo 60’s; 3 ran
10/25/17 Wed – 1,200; 5x(300; 50 jog/walk; 150 sprint); 800 = 3 mi; hi 80’s; 3 ran
10/23/17 Mon – 8×400 = 2 mi; mid 60’s; 5 ran
10/18/17 Wed – 4x(800; 400) = 3 mi; mid 60’s; 4 ran
10/16/17 Mon – 800; 600; 400; 200; 200; 400; 600 = 2 mi; hi 60’s; 5 ran
10/11/17 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 80’s, worse smoke; 3 ran
10/09/17 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; mid 80’s, smoke from Santa Rosa fire; 1 ran
09/27/17 Wed – 4×1,200 = 3 mi; mid 80’s; 3 ran
09/25/17 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; lo 80’s; 2 ran
09/20/17 Wed – 400; 800; 2×1,200; 800; 400 = 3 mi; lo 80’s; 2 ran
09/18/17 Mon – 3x(400; 200, 400); 200 = 2 mi; lo 80’s; 3 ran
09/13/17 Wed – 6×800 = 3 mi; lo 80’s; 2 ran
09/11/17 Mon – rained out
09/06/17 Wed – 1,200; 5x(300; 50 jog/walk; 150 sprint); 800 = 3 mi; lo 80’s; 5 ran
09/04/17 Mon – Labor Day – Rest
08/30/17 Wed – 400; 1,200; 400; 800; 400; 1,200; 400 = 3 mi; lo 80’s; 4 ran
08/28/17 Mon – 800; 2x(400; 2×200); 800 = 2 mi; lo 80’s; 4 ran
08/25/17 Wed – 4x(800; 400) = 3 mi; lo 80’s; 2 ran
08/23/17 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
08/16/17 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 80’s; 3 ran
08/14/17 Mon – 800; 4×400; 800 = 2 mi; lo 80’s; 4 ran
08/09/17 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 80’s; 4 ran
08/07/17 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; lo 80’s; 5 ran
08/02/17 Wed – 6×800 = 3 mi; mid 80’s; 5 ran
07/31/17 Mon – 800; 2x(600; 400; 200) = 2 mi; mid 80’s; 3 ran
07/25/17 Wed – 4x(400; 800) = 3 mi; ; mid 70’s; 2 ran
07/23/17 Mon – 3x(400; 200, 400); 200 = 2 mi; hi 70’s; 4 ran
07/19/17 Wed – free play = 3 mi; hi 70’s; 1 ran
07/17/17 Mon – Free play = 2 mi; hi 70’s; 2 ran
07/12/17 Wed – 1,200; 800; 600; 2×400; 600; 800 = 3 mi; hi 70’s; 4 ran
07/10/17 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 70’s; 2 ran
07/05/17 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 70’s; 5 ran
07/03/17 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; mid 70’s; 5 ran
06/28/17 Wed – 4×1,200 = 3 mi; mid 70’s; 5 ran
06/26/17 Mon – 400; 3x(400; 200, 400) = 2 1/8 mi; mid 70’s; 4 ran
06/21/17 Wed – 4x(400; 800); 400 = 3 1/4 mi; mid 80’s; 2 ran
06/19/17 Mon – 600; 3x(400; 600) = 2 1/4 mi; hi 80’s; 2 ran
06/14/17 Wed – 400; 800; 1,200; 400; 1,200; 800; 400 = 3 1/4 mi; hi 70’s; 4 ran
06/12/17 Mon – 2x(400; 600; 800); 400 = 2 1/2 mi; mid 70’s; 3 ran
06/07/17 Wed – 4x(800; 400); 800 = 3 1/2 mi; mid 70’s; 6 ran
06/05/17 Mon – 10×400 = 2 1/2 mi; hi 70’s; 5 ran
05/31/17 Wed – 1,200; 800; 4×400; 800; 1,200 = 3 1/2 mi; hi 60’s; 7 ran
05/29/17 Mon – 800; 3x(400; 600); 800 = 2 3/4 mi; hi 60’s; 6 ran
05/24/17 Wed – 800; 2×600; 3x(300; 50 jog/walk; 150 sprint); 2×600; 800 = 3 3/4 mi; ;o 70’s; 5 ran
05/22/17 Mon – 800; 3x(400; 600); 800 = 2 3/4 mi; lo 70’s; 4 ran
05/17/17 Wed – 1,200; 800; 5×400; 800; 1,200 = 3 3/4 mi; lo 70’s; 5 ran
05/15/17 Mon – 4x(400; 800) = 3 mi; lo 70’s; 3 ran
05/10/17 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 70’s; 3 ran
05/08/17 Mon – 800; 2×600; 2x(300; 50 jog/walk; 150 sprint); 3×600 = 3 mi; hi 60’s; 5 ran
05/03/17 Wed – no work-out; track meet
05/01/17 Mon – 600; 2x(400; 600; 800); 600 = 3 mi; mid 60’s; 5 ran
04/26/17 Wed – 2x(1,600; 2×800) = 4 mi; hi 60’s 5 ran
04/24/17 Mon – 3x(800; 2×400)= 3 mi, hi 60’s; 3 ran
04/19/17 Wed – no work-out; track meet
04/17/17 Mon – rain
04/12/17 Wed – 1,600; 1,200; 800; 2×400; 800; 1,200 = 4 mi; hi 60’s; 2 ran
04/10/17 Mon – 800; 2×600; 2x(300; 50 jog/walk; 150 sprint); 3×600 = 3 mi; hi 60’s; 5 ran
04/05/17 Wed – 4×1,600 = 4 mi; hi 60’s; 6 ran
04/03/17 Mon – 12×400 = 3 mi; hi 60’s; 5 ran
03/29/17 Wed – 8×800 = 4 mi; mid 60’s; 5 ran
03/27/17 Mon – 4x(400; 800) = 3 mi; lo 60’s; 2 ran
03/22/17 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 60’s 2 ran
03/20/17 Mon – rain
03/15/17 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; mid 60’s; 3 ran
03/13/17 Mon – 4x(400; 800) = 3 mi; lo 60’s; 4 ran
03/08/17 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 3 ran
03/06/17 Mon – 600; 2x(400; 600; 800); 600 = 3 mi; lo 60’s 2 ran
03/01/17 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 2 ran
02/27/17 Mon – 2x(800; 1,200) = 3 mi; lo 60’s; 1 ran
02/22/17 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; lo 50’s; 1 ran
02/20/17 Mon – rain
02/15/17 Wed – 8×800; mid 50’s; 4 ran
02/13/17 Mon – 2x(800; 1,200) = 3 mi; lo 70’s; 2 ran
02/08/17 Wed – 4×1,600 = 4 mi; mid 50’s; 2 ran
02/06/17 Mon – rain; one soggy runner
02/01/17 Wed – 1,600; 2x(800; 300; 50 jog/walk; 150 sprint); 800; 1,600 = 4 mi; hi 50’s; 3 ran
01/30/17 Mon – rain
01/25/17 Wed – walk 1.5 mi; hi 50’s, NO RAIN!; just me
01/23/17 Mon – 4x(400; 800) = 3 mi; mid 50’s, rain; 1 ran
01/18/17 Wed – rain
01/16/17 Mon – rain
01/11/17 Wed – rain
01/09/17 Mon – rain; one walker, one umbrella
01/04/17 Wed – rain
01/02/17 Mon – rain
12/28/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 50’s; 2 ran
12/26/16 Mon – 800; 2x(800; 600; 400); 400 = 3 mi; mid 50’s; 3 ran
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
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