2018

Daylight savings has ended so we are transitioning to longer, slower work-outs. In the next couple months, we will slowly increase our miles. On Mondays we will increase our total miles from two to three. Wednesdays will increase from three to four miles. The intervals will be slower paced, with shorter recoveries. This will help to reduce muscle strains in the cooler weather.

The Lincoln Hi track renovation is finished so we are back there. Access is as before. The turnstile on Olive Avenue is usually locked; if you don’t want to climb over it, either: (1) try the gate about 50 yards to the west; (2) go to the on campus parking area on north side of the track, or: (3) go to San Jose City College.

11/o7/18 Wed – 3×1,600= 3 miles
11/05/18 Mon – 3x(800; 400) = 2-1/4 miles

Completed –
10/31/18 Wed – 800; 4x(300; 50 jog/walk; 150 sprint); 2×400= 3 mi; lo 70’s; 2 ran
10/29/18 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
10/24/18 Wed – 1, 600; 400; 1,200; 400; 800; 400= 3 mi; lo 70.s; 2 ran
10/22/18 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
10/17/18 Wed – 1, 600; 4x(300; 50 jog/walk; 150 sprint); 1,200 = 3 mi; lo 70’s; 2 ran
10/15/18 Mon – 800; 600; 400; 2×200; 400; 600 = 2 mi; lo 70’s; 3 ran
10/10/18 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 70’s; 2 ran
10/08/18 Mon – 800; 4×400; 800 = 2 mi; lo 70’s; 3 ran
10/03/18 Wed – 1,600; 800; 400; 800; 1,200 = 3 mi; lo 70’s, sprinkles; 1 ran
10/01/18 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; lo 70’s; 3 ran
09/26/18 Wed – 400; 800; 2×1,200; 800; 400 = 3 mi; lo 70’s; 2 ran
09/24/18 Mon – 800; 4x(400; 200) = 2 mi; lo 70’s; 3 ran
09/19/18 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 70’s; 2 ran
09/17/18 Mon – 600; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; lo 70’s; 2 ran
09/12/18 Wed – 3×1,600 = 3 mi; lo 70’s; 1 ran
09/10/18 Mon – 4x(400; 200; 200) = 2 mi; lo 70’s; 2 ran
09/05/18 Wed – 6×800 = 3 mi; mid 70’s; 1 ran
09/03/18 Mon – 8×400 = 2 mi; mid 70’s; 2 ran
08/29/18 Wed – 800; 400; 600; 3×400; 600; 400; 800 = 3 mi; mid 70’s; 2 ran
08/27/18 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 70’s; 3 ran
08/22/18 Wed – 800; 600; 4x(300; 50 jog/walk; 150 sprint); 600; 800 = 3 mi; mid 70’s; 2 ran
08/20/18 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 3 ran
08/15/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 80’s; 1 ran
08/13/18 Mon – at WG Hi – 800; 400; 4×200; 400; 800 = 2 mi; lo 80’s; 1 ran
08/08/18 Wed – at WG Hi – 800; 2×1,600; 800 = 3 mi; lo 80’s; 2 ran
08/06/18 Mon – at WG Hi – 600; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; lo 80’s; 2 ran
08/01/18 Wed – at WG Hi – 6×800 = 3 mi; lo 80’s; 2 ran
07/30/18 Mon – at WG Hi – 2x(800; 2×400) = 2 mi; lo 80’s; 1 ran
07/25/18 Wed – at WG Hi – 2×800; 4×400; 2×800 = 3 mi; lo 80’s 2 ran
07/23/18 Mon – at WG Hi – 2×400; 2×300; 2×200; 2×300; 2×400 = 2 mi; lo 80’s; 2 ran
07/18/18 Wed – at WG Hi – 800; 600; 4x(300; 50 jog/walk; 150 sprint); 600; 800 = 3 mi; lo 80’s; 2 ran
07/16/18 Mon – at WG Hi – 8×400 = 2 mi = 2 mi; hi 70’s; 1 ran
07/11/18 Wed – at SJCC – 800; 400; 1,200; 400; 1,600; 400 = 3 mi; lo 80’s 1 ran
07/09/18 Mon – at SJCC – 4x(400; 200); 2×400 = 2 mi; hi 70’s; 2 ran = 2 mi; lo 80’s; 1 ran
07/04/18 Wed – no work-out – 4th of July
07/02/18 Mon – at WG Hi – track was closed
06/27/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 70’s; 2 ran
06/25/18 Mon – at WG Hi – 600; 4x(300; 50 jog/walk; 150 sprint); 600 = 2 mi; hi 70’s; 0 ran
06/20/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; hi 70’s; 3 ran
06/18/18 Mon – at WG Hi – 600; 2×400; 2×200; 2×400; 600 = 2 mi; hi 70’s; 3 ran
06/13/18 Wed – at WG Hi – 1,600; 400; 1,200; 400; 800; 400 = 3 mi; hi 70’s; 3 ran
06/11/18 Mon – at WG Hi – 8×400 = 2 mi; mid 70’s; 3 ran
06/06/18 Wed – at WG Hi – 800; 600; 4x(300; 50 jog/walk; 150 sprint); 600; 800 = 3 mi; hi 50’s; 2 ran
06/04/18 Mon – at WG Hi – 3×400; 2×600; 2×400 = 2 mi; 0 ran – Warriors won the NBA championship
05/30/18 Wed – at WG Hi – 2x(1,200; 800; 400)= 3 mi; lo 70’s; 1 ran
05/28/18 Mon – Memorial day, at WG Hi – 2x(2×400; 2×200); 2×400 = 2 mi; lo 70’s; 1 ran
05/23/18 Wed – at WG Hi – 12,00; 400; 4x(300; 50 jog/walk; 150 sprint); 2×800 = 3 mi; mid 60’s; 2 ran
05/21/18 Mon – at WG Hi – 600; 2×400; 2×200; 2×400; 600 = 2 mi; mid 60’s; 2 ran
05/16/18 Wed – at Willow Glen Hi – 6×800 = 3 mi; mid 60’s; 2 ran
05/14/18 Mon – at Willow Glen Hi – 2x(400; 300; 200; 200; 300; 400) = 2-1/4 mi; mid 60’s; 4 ran
05/09/18 Wed – at Willow Glen Hi – 3x(400; 1,200); 400 = 3-1/4 mi; mid 60’s; 1 ran
05/07/18 Mon – at Willow Glen Hi – 9×400 = 2-1/4 mi; mid 60’s; 0 ran
05/02/18 Wed – at Cupertino Hi – 1,600; 1,200; 800; 2×400; 800 = 3-1/4 mi; mid 60’s; 2 ran
04/30/18 Mon – at Cupertino Hi – 1,200; 2×800; 1,200 = 2-1/2 mi; lo 60’s; 2 ran
04/25/18 Wed – at Willow Glen Hi – 2x(1,200; 1,600) = 3-1/2 mi; hi 60’s; 4 ran
04/23/18 Mon – at Willow Glen Hi – 2×600; 4x(300; 50 jog/walk; 150 sprint); 4×600 = 2-1/2 mi; lo 70’s three ran
04/18/18 Wed – at SJCC – 800; 1,200; 1,600; 1,200; 800 = 3-1/2 mi; mid 60’s; 1 ran
04/16/18 Mon – at SJCC – 800; 3x(600; 400; 200) = 2-3/4 mi; mid 60’s; two ran
04/11/18 Wed – 3×800; 1,200; 3×800 = 3-3/4 mi; mid 60’s; 4 ran
04/09/18 Mon – 2×400; 2×600; 400; 2×600; 2×400 = 2-3/4 mi; hi 60’s; 5 ran
04/04/18 Wed – 3×800; 4x(300; 50 jog/walk; 150 sprint); 2×800 = 3-3/4 mi; mid 60’s; 3 ran
04/02/18 Mon – 12×400 = 3 mi; mid 60’s; 5 ran
03/28/18 Wed – 8×800 = 4 mi; hi 50’s; 3 ran
03/26/18 Mon – 2×400; 2×600; 800; 2×600; 2×400 = 3 mi; hi 50’s; 4 ran
03/21/18 Wed – Rained out
03/19/18 Mon – Rained out
03/14/18 Wed – Rained out
03/12/18 Mon – Daylight Savings Starts – 12×400 = 3 mi; mid 60’s 1 ran
03/07/18 Wed – 2×800; 2×1,600; 2×800 = 4 mi; lo 50’s; 1 ran
03/05/18 Mon – 800; 2x(800; 400; 800) = 3 mi; lo 50’s; 1 ran
02/28/18 Wed – 4×1,600 = 4 mi; lo 50’s; 1 ran
02/26/18 Mon – 4x(800; 400) = 3 mi; lo 50’s; 2 ran
02/21/18 Wed – 2x(800; 1,600; 800) = 4 mi; lo 50’s; 3 ran
02/19/18 Mon – 2×400; 2×600; 800; 2×600; 2×400 = 3 mi; lo 50’s; 3 ran
02/14/18 Wed – 1,600; 800; 4×400; 800; 1,600 = 4 mi; mid 50’s; 2 ran
02/12/18 Mon – Soccer game – no parking; hi 50’s; 0 ran
02/07/18 Wed – 2×800; 1,200; 1,600; 1,200; 800 = 4 mi; lo 60’s; 5 ran
02/05/18 Mon – 2x(800; 1,200); 800 = 3 mi; lo 60’s; 3 ran
01/31/18 Wed – 4×1,600 = 4 mi; hi 50’s; 3 ran
01/29/18 Mon – 2×600; 3×800; 2×600 = 3 mi; mid 50’s; 2 ran
01/24/18 Wed – rain
01/22/18 Mon – 4x(800; 400) = 3 mi; rain threat, mid 50’s; 1 ran
01/17/18 Wed – 4 mi; mid 50’s; 3 ran
01/15/18 Mon – 4x(800; 400) = 3 mi; mid 50’s; 2 ran
01/10/18 Wed – rain
01/08/18 Mon – rain
01/03/18 Wed – Rain – no work-out
01/01/18 Mon – Happy New Year – 2x(1,600; 800) = 3 mi; mid 50’s; 2 ran
12/27/17 Wed – 4×1,600 = 4 mi; lo 50’s; 3 ran
12/25/17 Mon – Merry Christmas. No work-out
12/20/17 Wed – 4 mi; hi 50’s; 3 ran
12/18/17 Mon – 3 mi; hi 50’s; 3 ran
12/13/17 Wed – 1,600; 800; 4×400; 800; 1,600 = 4 mi; mid 50’s; 2 ran
12/11/17 Mon – 3×600; 800; 3×600 = 2.75 mi; mid 50’s; 2 ran
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