2020

Waiting for the end of winter. And the end of standard time because the workouts are in the dark. Since it is cooler, we have reduced the intense strain on our muscles with a transition to longer, slower paced work-outs. We have increased our miles and slowed our pace. On alternate Mondays we did one lap decreases in miles until the total goes from two to three. Alternate Wednesdays we similarly  stepped 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:

Because of the coronavirus ban on non-essential travel, there will be no group work-outs until at least April 7th. If you choose to do a work-out, the below are suggested.
04/01/20 Wed  – 1,600; 1,200; 800; 1,200; 1,600 = 4 miles
03/30/20 Mon – 4x(600; 400; 200) = 3 miles

Completed –
03/25/20 Wed  – 1,600; 2x(800; 400); 800; 1,600 = 4 mi; lo 60’s; 1 ran
03/23/20 Mon – canceled, rain
03/18/20 Wed  – canceled, rain
03/16/20 Mon –  canceled, rain
03/11/20 Wed  – 2×1,200; 2×800; 2×1,200 = 4 mi; lo 60’s; 4 ran
03/09/20 Mon – 1,200; 800; 400; 2×200; 400; 2×800 = 3 mi; lo 60’s; 2 ran
03/04/20 Wed – 4×1,600 = 4 mi; hi 50’s; one ran
03/02/20 Mon – 1,200; 6x(300; 50 jog/walk; 150 sprint); 1,200 = 3 mi; hi 50’s; two ran
02/26/20 Wed – 1,600; 2x(800; 1,600) = 4 mi; hi 50’s; 2 ran
02/24/20 Mon – 6×800 = 3 mi; hi 50’s; 2 ran
01/19/20 Wed – 2x(400; 800; 400; 1,600) = 4 mi; hi 50’s; 2 ran
02/17/20 Mon – 2x(1,200; 800; 400) = 3 mi; hi 50’s; 2 ran
02/12/20 Wed – 2x(1,600; 400; 1,200) = 4 mi; hi 50’s; 1 ran
02/10/20 Mon – no workout – school soccer game
02/05/20 Wed – 4×1,600 = 4 mi; hi 50’s; 3 ran
02/03/20 Mon – 1,200; 2x(400; 600; 800) = 3 mi; hi 50’s; 4 ran
01/29/20 Wed – 1,600; 2x(800;1,600) = 4 mi; mid 50″s; 2 ran
01/27/20 Mon – 800; 2x(400; 800); 1,600 = 3 mi; mid 50’s; 3 ran
01/22/20 Wed – 2x(800;1,600); 1,200= 3 3/4 mi; mid 50’s; 2 ran
01/20/20 Mon – rain clouds
01/15/20 Wed – 800; 3×1,600= 3 1/2 mi; lo 50’s; 2 ran
01/13/20 Mon – 1,200; 2x(400; 600; 800) = 3 mi; lo 50’s; 1 ran
01/08/20 Wed – rain clouds
01/06/20 Mon – 6×800 = 3 mi; mid 50’s; 2 ran
01/01/20 Wed – No work-out – New Year’s Day
12/30/19 Mon –  4x(400; 800) = 3 mi; mid 50’s; 3 ran
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