2019

The days are again getting longer and so are our workouts. We have transitioned to longer, slower work-outs. In November and December, we slowly increased our miles. On alternate Mondays we did one lap increases in our miles until the total went from two to three. Alternate Wednesdays we similarily  stepped  from three to four miles. The intervals are slower paced, with shorter recoveries. This helps to reduce muscle strains in the cooler weather. With the new year, we have reached our maximum distances.

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.

01/23/19 Wed – 2x(1,600; 800); 1,600 = 4 miles
01/21/19 Mon – 3x(800; 2×400) = 3 miles

Completed –
01/16/19 Wed – rain – no workout
01/14/19 Mon – 800; 400; 600; 3×400; 600; 400; 800 = 3 mi; mid 50’s; 2 ran
01/16/19 Wed – rain – no workout
01/14/19 Mon – 4x(400; 800) = 3 mi; mid 50’s; 2 ran
01/02/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 1 ran
12/31/18 Mon – New Years Eve – no workout
12/26/18 Wed – 3x(400; 1,600) = 3 3/4 mi; mid 50’s; 1 ran
12/24/18 Mon – Christmas Eve – no workout
12/19/`8 Wed – 800; 2x(1,600; 800) = 3 1/2 mi; mid 50’s; 3 ran
12/17/18 Mon –  2x(800; 600; 800)  = 2 3/4 mi; mid 50’s; 3 ran
12/12/18 Wed – 800; 3x(1,200; 400)= 3 1/2 mi; hi 50’s; 2 ran
12/10/18 Mon – 4×400; 800; 4×400 = 2-1/2 mi; hi 50’s; 3 ran
12/05/18 Wed – Cancelled – rain
12/03/18 Mon – 3x(400; 800); 400 = 2-1/2 mi; lo 60’s; 3 ran
11/28/18 Wed – Cancelled – rain
11/26/18 Mon – 3x(800; 400) = 2-1/4 mi; lo 60’s; 3 ran
11/21/18 Wed – Cancelled – rain
11/19/18 Mon – Cancelled – smoky air
11/14/18 Wed – 400; 3x(1,200; 400)= 3 1/4 miles
11/12/18 Mon – 3x(800; 400) = 2-1/4 mi; mid 60’s; 2 ran
11/o7/18 Wed – 3×1,600= 3 mi; mid 60’s; 0 ran
11/05/18 Mon – 3x(800; 400) = 2-1/4 mi; mid 60’s; 3 ran
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