We still shiver in Standard Time. With the shorter days, and chilly workouts, our muscles get tighter, so we transitioned to slower paced, longer, intervals with shorter 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 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:
01/15/25 Wed – 400; (5×1,200) = 4 miles
01/13/25 Mon – 6×800 = 3 miles
Completed:
01/08/25 Wed – 4 mi; mid 60’s 1 ran
01/06/25 Mon – 3 mi; mid 60’s; 2 ran
01/01/25 Wed – HAPPY NEW YEAR; 4 mi; mid 60’s; 1 ran
12/30/24 Mon – 3×1,600 = 3 mi; mid 60’s; 3 ran12/30/24 Mon – 3×1,600 = 3 miles;
12/25/24 Wed – Christmas Day
12/23/24 Mon –
12/18/24 Wed –
12/16/24 Mon – 600; 3x(400; 800; 400); 600 = 3 -3/4 mi
12/11/24 Wed – 5x(800; 400) = 3 – 3/4 mi; lo 70’s; 3 ran
12/09/24 Mon – 5x(400; 800): = 2 – 3/4 mi; hi 60’s; 3 ran
12/04/24 Wed – 4x(800; 400); 800 = 3 – 1/2 mi; lo 70’s; 2 ran
12/02/24 Mon – 400; 2×800; 400; 2×800; 400 = 2 – 3/4 mi; lo 70’s; 2 ran
11/27/24 Wed – = 3 – 1/2 mi; lo 70’s; 2 ran
11/25/24 Mon – = 2 – 1/2 mi; lo 70’s; 3 ran
11/20/24 Wed – = 3 – 1/4 mi; mid 50’s; 4 ran
11/18/24 Mon – 5×800 = 2 – 1/2 mi; mid 70’s; 3 ran
11/13/24 Wed – 13×400 = 3 – 1/4 mi
11/11/24 Mon – 2×800; 400; 2×800 = 2 – 1/4 mi; mid 70’s; 2 ran
11/06/24 Wed – = 3 mi; 4 ran; lo 70’s; 4 ran
11/04/24 Mon – 9×400 = 2 – 1/4 mi; lo 70’s; 3 ran
10/16/24 Wed – 3×400; 6×400; 3×400 = 3 mi; hi 70’s; 3 ran