We are now in Daylight Saving Time. The evening light is growing. With the long days, and warm workouts, our muscles are looser, so we transitioned to faster paced, shorter, intervals with longer recoveries. In the spring we transition to one mile shorter work outs by reducing the total distance one lap at a time. In the fall, we do the reverse.
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. If ageing constrains you, walk.
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 park on the far side of the tennis courts and walk in beside the courts, or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive and walk across the sports fields.
The suggested workouts are:
07/31/24 Wed – 1,200; 4x(200; 400; 200); 400 = 3 miles
07/29/24 Mon – 2x(400; 200; 400; 200; 400) = 2 miles
Completed:
07/24/24 Wed – 800; 4x(200; 400; 200); 800 = 3 mi; hi 80’s; 2 ran
07/22/24 Mon – 800; 2x(400; 800) = 2 mi; hi 80’s; 2 ran
07/17/24 Wed – 1,200; 4x(200; 400; 200); 400 = 3 mi; hi 80′; 2 ran
07/15/24 Mon – 600; 2x(400; 800); 200 = 2 mi; hi 80’s; 2 ran
07/10/24 Wed – 800; 4x(200; 400; 200); 800 = 3 mi; hi 80’s; 2 ran
07/08/24 Mon – 800; 2x(400; 800) = 2 mi; hi 80’s; 1 ran
Sorry, (been sick)
05/29/24 Wed – = 3 mi;
05/27/24 Mon – 4x(200; 400; 200) = 2 mi; Memorial Day; mid 70’s; 2 ran
05/22/24 Wed – 600; 3x(400; 800); 600= 3 mi; lo 70’s; 3 ran
05/20/24 Mon – 2x(400; 800; 400) = 2 mi; hi 60’s; 4 ran
05/15/24 Wed – 600; 3x(400; 800); 600 = 3 mi; hi 60’s
05/13/24 Mon – 400; 2x(400; 800); 400 = 2 mi; hi 60’s; 2 ran
05/08/24 Wed – 1,200; 3x(400; 800) = 3 mi; hi 60’s; 2 ran
05/06/24 Mon – 800; 2x(400; 800) = 2 mi; hi 60’s; 4 ran
04/29/24 Wed – 4x(400; 800) = 3 mi; hi 60’s; 4 ran
04/27/24 Mon – 6×400; 800 = 2 mi; hi 60’s; 3 ran
04/17/24 Mon -3-1/4 mi; hi 70’s; 2 ran
94/15/24 Mon – 2 mi; mid 70’s
04/10/24 Wed – 400; 3x(1,200; 400) = 3-1/4 mi; mid 70’s; 2 ran
04/08/24 Mon – 3x(800; 400); 800 = 2-1/4 mi; lo 70’s; 2 ran
04/03/24 Wed – 6×800; 2×400 = 3-1/2 mi; mid 60’s; 3 ran
04/01/24 Mon – 2×800; 400; 2×800 = 2-1/4 mi; mid 60’s; 6 ran
03/27/24 Wed – 3-3/4 mi; mid 60’s; 4 ran
03/25/24 Mon – 2-1/2 mi; mid 60’s; 5 ran
03/20/24 Wed – 3-3/4 mi; mid 60’s; 2 ran
03/18/24 Mon – 2-3/4 mi; hi 60’s; 1 ran
03/13/24 Wed – 8×800 = 4 mi; hi 60’s; 2 ran
03/11/24 Mon – 400; 8×400; 800 = 2-3/4 mi; hi 60’s; 3 ran
03/06/24 Wed – 8×800 = 4 mi; hi 60’s; 2 ran
03/04/24 Mon -4x(400; 800) = 3 mi; hi 60’s; 3 ran
02/28/24 Wed – 2x(800; 800; 1,600) = 4 mi; lo 60’s; 2 ran
02/26/24 Mon -12×400 = 3 mi; rain; 0 ran
02/21/24 Wed – 2x(400; 800; 400; 1,600) = 4 mi; mid 50’s, clear and calm; 4 ran
02/19/24 Mon -3x(400; 800; 400) = 3 mi; mid 50’s, clear and calm; 2 ran
02/19/24 Mon -3x(400; 800; 400) = 3 m; lo 50’s; wind n rain; 2/3 ran
02/14/24 Wed – 2x(2×800; 1,600) = 4 mi; mid 50’s; 1 ran
02/12/24 Mon -3x(2×400; 800) = 3 mi; mid 50’s; 3 ran
02/07/24 Wed – 800; 3×1,600; 800 = 4 mi; mid 50’s, break in rain; 1 ran
02/05/24 Mon – 6×800=3 mi; lo 50’s, rain; 1 ran
01/31/24 Wed – 4 mi; lo 50’s; 2 ran
01/29/24 Mon – 3 mi; lo 50’s; 3 ran
01/24/24 Wed – 3×800; 1,600; 3×800 = 4 mi; lo 50’s, wind, rain; 1 ran
01/22/24 Mon – 3x(2×400; 800)=3 mi; lo 50’s; 3 ran
01/17/24 Wed – 4 mi; lo 50’s; 2 ran
01/15/24 Mon – 3 mi; lo 50’s; 1 ran
01/10/24 Wed – 4 mi; lo 50’s; 2 ran
01/08/24 Mon – 3 mi; lo 50’s; 2 ran
01/03/24 Wed – 3×800; 1,600; 3×800 = 4 mi; lo 50’s; 2 ran
01/01/24 Mon – 3 mi; HAPPY NEW YEAR!