2022

We are on daylight savings time. The days for work-outs are longer and warmer. With the warmer days, our muscles are looser, so we have transitioned to faster paced, shorter, intervals.

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 lengths. Recovery periods should last until the legs are no longer tired. If recovery is no longer possible, end your workout.

Access to the Lincoln Hi track is available now through the main turnstile on Olive Avenue. If it is locked, you can climb over the 8′ tall turnstile. If you are afraid of heights, you can try some nearby gates or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive

The suggested workouts are:
06/22/22 Wed  – 2×800;1,600; 2×800 = 3 miles
06/20/22 Mon – 2×400; 2×800; 2×400 = 2 miles

Completed
06/17/22 Wed  –  3 mi; lo 70’s; 2 ran
06/15/22 Mon  –  2 mi; lo 70’s; 2 ran
06/08/22 Wed  – 800;1,600; 1,200; 800; 400 = 3 mi; lo 70’s; 2 ran
06/06/22 Mon  – 2x(800; 400); 800 = 2 mi; lo 70’s; 4 ran
05/25/22 Wed  –  800; 2×1,600; 800 = 3 mi; lo 70’s; 3 ran
05/23/22 Mon –  400; 3x(400; jog 150; run 300); 400 = 2 mi; lo 70’s; 5 ran
05/18/22  Wed  –  3×1,600= 3 mi; hi 60’s; 3 ran
05/16/22 Mon –   4×800 = 2 mi; hi 60’s; 5 ran
05/11/22  Wed  –  800; 1,200; 1,600; 1,200 = 3 mi; hi 60’s; 3 ran
05/09/22 Mon –  400; 600; 800; 1,200; 800; 600; 400 = 2 mi; hi 60’s; 5 ran
05/04/22 Wed  – 2x(800; 1,600) = 3 mi; hi 60’s; 3 ran
05/02/22 Mon –  2x(800; 400); 800 = 2 mi; hi 60’s; 5 ran
04/13/22 Wed  – High school track meet
04/11/22 Mon –  800; 2x(400; jog 150; run 300; 400) = 2 mi; mid 60’s; 4 ran
04/13/22 Wed  – 1,600; 800; 400; 800; 1,600 = 3 1/4 miles: lo 60’s; 3 ran
04/11/22 Mon –  2x(400; 600; 800) = 2 1/4 mi; lo 60’s; 3 ran
04/13/22 Wed  – 400; 4x(800; 400) = 3 1/4 mi; lo 60’s; 5 ran
04/11/22 Mon –  3x(400; 800); 400 = 2 1/2 mi; lo 60’s; 3 ran
04/06/22 Wed  – high school track meet
04/04/22 Mon – 10×400 = 2 1/2 mi; lo 70’s; 4 ran
03/30/22 Wed  – 1,600; 600; 1,200; 600; 1,600 = 3 1/2 mi; lo 60’s; 3 ran
03/28/22 Mon – 600; 3x(400; 600); 800 = 2 3/4 mi; lo 60’s; 5 ran
03/23/22 Wed  – track closed for track meet
03/21/22 Mon – 800; 3x(400; 800) = 2 3/4 mi; lo 60’s; 4 ran
03/16/22 Wed  – 1,600; 1,200; 2×800; 1,600 = 3 3/4 mi; lo 60’s; 4 ran
03/14/22 Mon – 2x(400; 400; 800; 400; 400) = 3 mi; lo 60’s; 5 ran
03/02/22 Wed  – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 4 ran
02/28/22 Mon – 4x(400; 800) = 3 mi; lo 60’s; 5 ran
02/23/22 Wed  – 1,200; 1,600; 1,600; 1,200; 800 = 4 mi; lo 50’s; 4 ran
02/21/22 Mon  – 400; 800; 1,200; 1,200; 800; 400 =3 mi; lo 50’s; 2 ran
02/16/22 Wed  – 4 miles
02/14/22 Mon  – 3 miles
02/09/22 Wed  – 4 miles
02/07/22 Mon  – 3 miles
02/02/22 Wed  – 4 miles
01/31/22 Mon  –  3 miles
01/26/22 Wed  – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 3 ran
01/24/22 Mon – 4x(400; jog 150; run 300; 400) = 3 mi; hi 50’s; 4 ran
01/19/22 Wed  – 1,600; 2x(1,200; 800; 400) = 4 mi; mid 50’s; 3 ran
01/17/22 Mon – 4x(400; 800) = 3 mi; mid 50’s; 5 ran
01/12/22 Wed  – 1,600; 2x(800; 1,600) = 4 mi; lo 50’s; 3 ran
01/10/22 Mon  – 6×800 = 3 mi; lo 50’s; 4 ran
01/05/22 Wed  – 4×1,600 = 4 mi; lo 50’s; 4 ran
01/03/22 Mon – 2x(400; 800; 1,200) = 3 mi; lo 50’s; 4 ran
12/29/21 Wed –  rained out
12/27/21 Mon – 400; 800; 1,200; 1,200; 800; 400 = 3 mi; lo 50’s; 4 ran