Summer is gone and it’s cooler. Daylight savings time is gone too, so the workouts are in the dark. Since it is cooler, we are going to reduce the intense strain on out muscles and transition to longer, slower paced work-outs. We will begin our increase in miles and slowing of our pace. On alternate Mondays we do one lap decreases in miles until the total goes from two to three. Alternate Wednesdays we similarly step from three miles to four. The intervals are slower paced, so recoveries are shorter.
The workouts are intended for about 90th percentile runners. They should be modified to fit individual abilities by either changing the number of intervals or their length. Recovery periods should last until the legs are no longer tired. If recovery is no longer possible, end the workout.
Access to the new Lincoln Hi track is a bit of a challenge. The gates on Olive Avenue are frequently locked. If so, you can climb over the 8′ tall turnstile. If you are afraid of heights, you can enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive. The work-outs:
01/01/20 Wed – No work-out – New Year’s Day
12/30/19 Mon – 4x(400; 800) = 3 miles
Completed –
12/25/19 Wed – No work-out – Christmas day
12/23/19 Mon – 8x(600; 800) = 2 5/8 mi; mid 50’s; 2 ran
12/18/19 Wed – rain
12/16/19 Mon – 5×800 = 2 1/2 mi; lo 50’s; 2 ran
12/11/19 Wed – 800; 3×1,200; 800 = 3 1/4 mi; hi 50’s; 2 ran
12/09/19 Mon – 600; 3×800; 600 = 2 1/4 mi; hi 50’s; 2 ran
12/04/19 Wed – rain
12/02/19 Mon – rain
11/27/19 Wed – rain
11/25/19 Mon – rain
11/20/19 Wed – 3×1,600 = 3 mi; mid 60’s; 3 ran
11/18/19 Mon – 600; 3x(400; 600) = 2 1/4 mi; mid 60’s; 4 ran
11/13/19 Wed – 3 mi; mid 60’s; 2 ran
11/11/19 Mon – 2 mi; mid 60’s; 4 ran
11/06/19 Wed – 3 mi
11/04/19 Mon – 2 mi
10/30/19 Wed – 3 mi
10/28/19 Mon – 2 mi
10/23/19 Wed – 3×1,600 = 3 mi; mid 60’s; 1 ran
10/21/19 Mon – 4x(200; 600) = 2 mi; mid 60’s; 4 ran
10/16/19 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 60’s; 2 ran
10/14/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; mid 60’s; 4 ran
10/16/19 Wed – 2x(1,600; 800) = 3 mi; mid 60’s; 3 ran
10/14/19 Mon – 3x(400; 200; 400); 200 = 2 mi; mid 60’s; 3 ran
10/09/19 Wed – 1,600; 5x(300; 50 jog/walk; 150 sprint); 1,200 = 3 mi; mid 60’s; 1 ran
10/07/19 Mon – 8×400 = 2 mi; mid 60’s; 2 ran
10/02/19 Wed – ? = 3 mi; hi 60’s; 2 ran
09/31/19 Mon – ? = 2 mi; hi 60’s; 3 ran
09/25/19 Wed – 2x(800;1,200); 800 = 3 mi; lo 70’s; 3 ran
09/23/19 Mon – 2x(400; 800; 400) = 2 mi; lo 70’s; 3 ran
09/11/19 Wed – 6×800 = 3 mi; lo 70’s; 1 ran
09/09/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; lo 70’s; 4 ran
09/04/19 Wed – 3×1,600 = 3 mi; lo 70’s; 1 ran
09/02/19 Mon – 4×800 = 2 mi; lo 70’s; 2 ran
08/28/19 Wed – 1,200; 800; 5x(300; 50 jog/walk; 150 sprint); 800 = 3 mi; lo 70’s; 4 ran
08/26/19 Mon – 3x(400; 200; 400); 200 = 2 mi; lo 70’s; 3 ran
08/21/19 Wed – 3×1,6i00 = 3 m; lo 70’s; 3 ran
08/19/19 Mon – 2x(400; 800; 400) = 2 mi; hi 70’s; 3 ran
08/14/19 Wed – 2x(1,600; 800) = 3 mi; mid 70’s; 4 ran
08/12/19 Mon – 2x(800; 400); 800 = 2 mi; mid 70/s; 2 ran
08/07/19 Wed – 6×800 = 3 mi; hi 70’s; 3 ran
08/05/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; hi 70’s; 2 ran
07/31/19 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 80’s; 2 ran
07/29/19 Mon – 8×400 = 2 mi; low 80’s; 3 ran
07/23/19 Wed – 1,200; 800; 5x(300; 50 jog/walk; 150 sprint); 800 = 3 mi; hi 80’s; 2 ran.
07/21/19 Mon – 2x(600; 400; 200; 400) = 2 mi; hi 80’s; 3 ram
07/17/19 Wed – 3x(1,200; 400) = 3 mi; mid 70’s; 2 ran
07/15/19 Mon – 2x(800; 600; 200) = 2 mi; mid 70’s; 2 ran
07/10/19 Wed – 3×1,600 = 3 mi; mid 70’s; 3 ran
07/08/19 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; mid 70’s; 2 ran
07/03/19 Wed – 4×1,200 = 3 mi; hi 70’s; 2 ran
07/01/19 Mon – 4x(200; 400; 200) = 2 mi; hi 70’s; 2 ran
06/26/19 Wed – 400; 800; 2×1,200; 800 = 3 mi; hi 70’s; 1 ran
06/24/19 Mon – 8×400 = 2 mi; lo 80’s; 2 ran
06/19/19 Wed – 4x(400; 800) = 3 mi; lo 90’s; 2 ran
06/17/19 Mon – 400; 5x(300; 50 jog/walk; 150 sprint); 400 = 2 mi; lo 90’s; 2 ran
06/12/19 Wed – 3(400; 1,200) = 3 mi; hi 90’s; 1 ran
06/10/19 Mon – hot – lo 100’s, didn’t run
06/05/19 Wed – 6×800 = 3 mi; mid 70’s; 2 ran
06/03/19 Mon – 2x(600; 400; 200; 400) = 2 mi; mid 70’s; 3 ran
05/29/19 Wed – 2x(1,600; 800) = 3 mi; lo 70’s; 3 ran
05/27/19 Mon – 3x(400; 200; 400); 200 = 2 mi; hi 60’s; 4 ran
05/22/19 Wed – 3×1,600 = 3 mi; hi 60’s; 4 ran
05/20/19 Mon – 2x(400; 800; 400) = 2 mi; mid 60’s; 2 ran
05/15/19 Wed – rain
05/13/19 Mon – 2x(400; 800; 400) = 2 mi ; mid 60’s, 2 ran
05/08/19 Wed – 2×400; 2x( 800; 1,200); 400 = 3 1/4 mi; mid 60’s; 4 ran
05/06/19 Mon – 2×400; 4x(300; 50 jog/walk; 150 sprint); 400 = 2 mi; lo 60’s; 2 ran
05/01/19 Wed – 1,600; 800; 400; 800; 1,600 = 3 1/4 mi; hi 60’s; 2 ran
04/29/19 Mon – 2x(800; 600; 400) = 2 1/4 mi; hi 60’s; 3 ran
04/24/19 Wed – 800; 4x(400; 800) = 3 1/2 mi; hi 60’s; two ran
04/22/19 Mon – 9×400 = 2 1/4 mi; lo 70’s; 2 ran
04/17/19 Wed – 400; 2x( 800; 1,200); 800; 400 = 3 1/2 mi; lo 70’s; 2 ran
04/15/19 Mon – 2 1/2 miles
04/10/19 Wed – rain
04/08/19 Mon – 2 1/2 mi
04/03/19 Wed – 3 3/4 miles
04/01/19 Mon – 2 3/4 mi
03/27/19 Wed – 4 miles
03/25/19 Mon – 2 3/4 mi
03/20/19 Wed – 800; 1,200; 400; 1,600; 400; 1,200; 800 = 4 mi; mid 60’s; 2 ran
03/18/19 Mon – 800; 4x(300; 50 jog/walk; 150 sprint); 2×400 = 3 mi; lo 60’s; 3 ran
03/13/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 3 ran
03/11/19 Mon – 800; 2×600; 2×400; 2×600; 800 = 3 mi; mid 50’s; 2 ran
03/06/19 Wed – rain
03/04/19 Mon – 4x(400; 800) = 3 mi; mid 50’s; 2 ran
02/27/19 Wed – 800; 1,200; 1,600; 1,200; 400; 1,200 = 4 mi; rain, lo 50’s; 1 ran
02/25/19 Mon – 6×800 = 3 mi; rain, lo 50’s; 1 ran
02/20/19 Wed – 800; 1,200; 1,600; 1,200; 400; 1,200 = 4 mi; lo 50’s; 1 ran
02/18/19 Mon – 2×400; 2×600; 2×800; 2×600 = 3 mi; mid 50’s; 2 ran
02/13/19 Wed – rain – no workout
02/11/19 Mon – 3x(800; 2×400) = 3 mi; lo 50’s; 3 ran
02/06/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 50’s; 2 ran
02/04/19 Mon – rain – no workout
01/23/19 Wed – Soccer Game – no workout
01/21/19 Mon – rain – no workout
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