It’s daylight savings time. Now the evenings are light longer and the times for work-outs are light and warm again. With the warmer days, our muscles are looser, so we are back to faster paced, shorter, intervals with longer recoveries.We will again transition to one mile shorter work outs by reducing the total distance one lap at a time.
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 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:
05/31/23 Wed – 400; 5×800; 400 = 3 miles
05/29/23 Mon – 8×400 = 2 miles
Completed
05/24/23 Wed – 3 mi
05/22/23 Mon – 2 mi
05/17/23 Wed – 3 mi
05/15/23 Mon – 2 mi
05/10/23 Wed – 3 mi
05/08/23 Mon – 2 mi
05/03/23 Wed – 3 1/4 mi
05/01/23 Mon – 2 mi
04/26/23 Wed – 3 1/4 mi
04/24/23 Mon – 2 1/4 mi
04/19/23 Wed – 3 1/2 mi
04/17/23 Mon – 2 1/4 mi
04/12/23 Wed – 400; 2×800; 1,600; 3×800 = 3 1/2 miles
04/10/23 Mon – 8×400; 800 = 2 1/2 miles
04/06/23 Wed – track in use; ran the neighborhood = 3 3/4 mi; hi 60’s; 2 ran
04/03/23 Mon – 400; 4×800; 400 = 2 1/2 mi; hi 60’s; 3 ran
03/29/23 Wed – 3 3/4 miles
03/27/23 Mon – 2 3/4 mi
03/22/23 Wed – 4 mi
03/20/23 Mon – 2 3/4 mi
03/15/23 Wed – 4 mi
03/13/23 Mon – 3 mi
03/08/23 Wed – 4 mi
03/06/23 Mon – 3 mi
03/01/23 Wed – 3×800; 1,600; 3×800 = 4 mi
02/27/23 Mon – 6×800 = 3 mi
02/22/23 Wed – Track closed; soccer game
02/20/23 Mon – Holiday; lo 60’s; 4 ran
02/15/23 Wed –
02/13/23 Mon –
02/08/23 Wed –
02/06/23 Mon –
02/01/23 Wed –
01/30/23 Mon –
01/25/23 Wed – 3×800; 1,600; 3×800= 4 mi; hi 50’s 3 ran
01/23/23 Mon – 6×800 = 3 mi; hi 50’s; 4 ran
01/18/23 Wed – = 4 mi; lo 50’s; 1 ran
01/16/23 Mon – = 3 mi; lo 50’s; 2 ran
01/11/23 Wed – 800; 3×1,600; 800 = 4 mi; lo 50’s; 2 ran
01/09/23 Mon – 6×800 = 3 mi; lo 60’s; 3 ran
01/02/23 Wed – 2x(400; 800; 1,200; 800) = 4 mi; wind gusts. sprinkles, lo 50’s; 1 ran
01/04/23 Mon – 3x(400;800;400) = 3 mi; wind gusts. sprinkles, lo 50’s; 3 ran
12/28/22 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 50’s; 1 ran
12/26/22 Mon – 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 50’s; 4 ran
12/21/22 Wed – = 4 mi; mid 50’s; 2 ran
12/19/22 Mon – = 3 mi; mid 50’s; 3 ran
12/14/22 Wed – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 2 ran
12/12/22 Mon – 6×800 = 3 mi; hi 50’s; 4 ran
12/07/22 Wed – 4×1,600 = 4 mi; lo 60’s; 1 ran
12/05/22 Mon – 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 60’s; 2 ran
11/30/22 Wed – 3x(800; 1,200) = 3 3/4 mi; mid 50’s; 2 ran
11/28/22 Mon – 3x(400; 800); 800 = 2 3/4 mi; mid 50’s; 2 ran
11/23/22 Wed – no workout – Thanksgiving tomorrow
11/21/22 Mon – 800; 400; 800; 1,200; 800 = 2 1/2 mi; mid 60’s; 4 ran
11/16/22 Wed – 2×1,600; 400; 1,600 = 3 1/4 mi; lo 60’s; 2 ran
11/14/22 Mon – 3x(800; 400) = 2 1/4 mi; lo 60’s; 3 ran
11/09/22 Wed – 3×1,600 = 3 mi; lo 60’s; 2 ran
11/07/22 Mon – 3×400; 800; 3×400 = 2 mi; lo 60’s; 5 ran
11/02/22 Wed – 2x(800; 1,600) = 3 mi; lo 60’s; 2 ran
10/31/22 Mon – 2x(400; 800; 400) = 2 mi; hi 60’s; 3 ran