It’s mid winter now. Short, cool days and colder nights means we will continue with our 5:30 start time to gain a little sunlight and warmth.
January and February brings a longer, slower paced interval cycle. Total miles for Monday intervals are now three miles. Wednesdays are four miles. This should reduce the rapid and large changes in body temperature which helps lessen muscle strain, thus avoiding injuries. The running focus is building endurance.
01/14/15 Wed – 1,600; 1,200, 800; 1,200; 1,600 = 4 miles total
01/12/15 Mon – 3x(800; 2×400) = 3 miles total
Completed –
01/07/15 Wed – 1,600; 800; 1,600; 800; 1,600 = 4 mi; lo 60’s; 2 ran
01/05/15 Mon – 12×400 = 3 mi; lo 60’s; 4 ran
12/31/14 Wed – New Years Eve = no workout
12/29/14 Mon – 3x(800; 2×400) = 3 mi; mid 50’s; 2 ran
12/24/14 Wed – Christmas Eve = no workout
12/22/14 Mon – 800; 7×400; 800 = 2 3/4 mi; hi 50’s; 4 ran
12/17/14 Wed – rain; lo 60’s; 1 ran
12/15/14 Mon – rain
12/10/14 Wed – 1,600; 600; 1,200; 600; 1,600 = 3 1/2 mi; mid 60’s; 4 ran
12/08/14 Mon – 6x(400; 200); 400 = 2 1/2 mi; lo 60’s; 6 ran
12/03/14 Wed – rain
12/01/14 Mon – 400; 3x(800; 400) = 2 1/2 mi; lo 60’s; three ran
11/26/14 Wed – Thanksgiving eve; no formal workout
11/24/14 Mon – 2x(800; 2×400); 800 = 2 1/2 mi; lo 60’s; 4 ran
11/19/14 Wed – server went down; 3 1/4 mi; lo 60’s; 3 ran
11/17/14 Mon – Server went down; 2 1/4 mi; lo 60’s scattered showers; 2 ran
11/12/14 Wed – 1,600; 800; 400; 800; 1,600 = 3 1/4 mi;
11/10/14 Mon – 600; 6×400; 600 = 2 1/4 mi;
11/05/14 Wed – 1,200; 800; 3×400; 800; 1,200 = 3 1/4 mi; mid 60’s 5 ran
11/03/14 Mon – 800; 3x(300; 50 jog; 150 sprint); 800 = 2 mi; mid 60’s; 3 ran
10/29/14 Wed – 2x(1,200; 1,200; 200); 1,200 = 4 mi; lo 60’s; three ran
10/27/14 Mon – 6x(400; 200)= 2-1/4 mi; lo 60’s; 5 ran
10/27/14 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; mid 60’s; 4 ran
10/22/14 Wed – 4x(800; 200); 800 = 3 mi; mid 60’s; 3 ran
10/20/14 Mon – Rain!; 3 ran
10/15/14 Wed – 1,600; 4x(400; 200); 800 = 3 mi; 6 ran; mid 60’s
10/13/14 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; 2 ran. mid 60’s
10/08/14 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; 3 ran; hi 60’s
10/06/14 Mon – 600; 4x(300; 50 jog; 150 sprint); 600 = 2 mi; 2 ran; lo 70’s
10/01/14 Wed – = 3 mi
09/29/14 Mon – 600; 2×400; 2×200; 2×400; 600 = 2 mi; lo 60’s; 3 ran
09/24/14 Wed – 6×800 = 3 mi; mid 60’s; 6 ran
09/22/14 Mon – 600; 5x(200; 400) = 2 mi; mid 60’s; 4 ran
09/17/14 Wed – 4x(800; 400) = 3 mi; hi 60’s; 3 ran
09/15/14 Mon – 8×400 = 2 mi; hi 60’s; 4 ran
09/10/14 Wed – 800; 4x(400; 200; 400) = 3 mi; hi 50’s; 4 ran
09/08/14 Mon – 600; 5×400; 600 = 2 mi; hi 60’s; 3 ran
09/03/14 Wed – 2x(800; 2×200; 800) = 3 mi; hi 60’s; 4 ran
09/01/14 Mon – 2x(400; 2x(50 jog; 150 sprint)); 400= 2 mi; lo 70’s; 5 ran
08/27/14 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 70’s; 4 ran
08/25/14 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; lo 70’s; 3 ran
08/20/14 Wed – 2x(600; 400; 2×200; 400; 600) = 3 mi; lo 70’s; 6 ran
08/18/14 Mon – 600; 5x(200; 400) = 2 mi; lo 70’s; 2 ran
08/13/14 Wed – 6×800 = 3 mi; mid 70’s; 4 ran
08/11/14 Mon – 12×400 = 2 mi; lo 70’s; 2 ran
08/06/14 Wed – 4x(800; 400) = 3 mi; mid 70’s; 2 ran
08/04/14 Mon – 600; 5x(200; 400) = 2 mi; mid 70’s; 1 ran
07/30/14 Wed – 800; 4x(400; 200; 400) = 3 mi; mid 70’s; 3 ran
07/28/14 Mon – 600; 4x(300; 50 jog; 150 sprint); 600 = 2 mi; mid 70’s; 2 ran
07/23/14 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; hi 70’s; 2 ran
07/21/14 Mon – 0 ran
07/16/14 Wed – = 3 mi
07/14/14 Mon – = 2 mi
07/09/14 Wed – 2x(600; 400; 2×200; 400; 600)= 3 mi; mid 70’s; 2 ran
07/07/14 Mon – 800; 4×400; 800 = 2 mi; hi 70’s; 3 ran
07/02/14 Wed – 600; 6x(400; 200); 600 = 3 mi; lo 70’s; 3 ran
06/30/14 Mon – 600; 4x(300; 50 jog; 150 sprint); 600 = 2 mi; mid 70’s; 2 ran
06/25/14 Wed – 2x(800; 2x(400; 200); 400) = 3 mi; lo 70’s; 2 ran
06/23/14 Mon – 600; 4x(300; 50 jog; 150 sprint); 600 = 2 mi; 3 ran; lo 70’s
06/18/14 Wed – 800; 4x(400; 200; 400) = 3 mi; hi 60’s; 3 ran
06/16/14 Mon – 600; 2×400; 4×200; 2×400; 600= 2.25 mi; hi 60’s; 3 ran
06/11/14 Wed – 800; 2×600; 2×200; 2×600; 800 = 3 mi; mid 60’s; 3 ran
06/09/14 Mon – 600; 2×400; 4×200; 2×400; 600= 2.25 mi; 0 ran
06/04/14 Wed – 4x(800; 300; 50 jog; 150 sprint) = 3.25 mi; hi 60’s; 3 ran
06/02/14 Mon – 3x (600; 400; 200) ; 400= 2.5 mi; lo 70’s; 2 ran
05/28/14 Wed – 1,200; 4x(200; 400; 200); 800 = 3.25 mi; lo 70’s; 3 ran
05/26/14 Mon – Memorial Day – gone racing
05/21/14 Wed – 1,200; 4x(200; 400; 200); 1,200 = 3.5 mi; lo 70’s; 2 ran
05/19/14 Mon – 2×600; 4x(300; 50 jog; 150 sprint); 2×600 = 2.75 mi; lo 70’s 2 ran
05/14/14 Wed – 1,600; 1,200; 2×800; 4×400 = 3.75 mi; lo 80’s; 3 ran
05/12/14 Mon – 3x(800; 400) ; 800 = 2.75 mi; lo 80’s; 4 ran
05/07/14 Wed – 1,600; 2×200; 1,600; 4×200; 1,600; 2×200 = 4 mi; lo 60’s; 2 ran
05/05/14 Mon – 4×(600; 400; 200) = 3 mi; lo 60’s; 3 ran
04/30/14 Wed – 400; 3x(1,600; 400) = 4 mi; lo 60’s; 4 ran
04/28/14 Mon – 4×(600; 400; 200) = 3 mi; lo 60’s; 2 ran
04/23/14 Wed – 2x(800; 400) ; 1,600 ; 2x(400; 800) = 4 mi; lo 60’s; 2 ran
04/21/14 Mon – 400; 4x(600; (300; 50 jog; 150 sprint)); 400 = 3 mi; mid 60’s; 5 ran
04/16/14 Wed – 2x(1,600; 200; 800; 200); 800 = 4 mi; mid 60’s; 4 ran
04/14/14 Mon – 8x(400; 200) = 3 mi; mid 60’s; 4 ran
04/09/14 Wed – injury recovery jogs; mid 60’s; 3 ran
04/07/14 Mon – 2×600; 2×400; 4×200; 2×400 2×600 = 3 mi; mid 60’s; 3 ran
04/02/14 Wed – 4x(1,200; 400) = 4 mi; lo 60’s; 3 ran
03/31/14 Mon – rained out
03/26/14 Wed – rained out
03/24/14 Mon – 6×(600; 200) = 3 mi; mid 60’s; 4 ran
03/19/14 Wed – 400; 3x(1,600; 400) = 4 mi; hi 60’s; 4 ran
03/17/14 Mon – 600; (300; 50 jog; 150 sprint); 400; (300; 50 jog; 150 sprint); 600; (300; 50 jog; 150 sprint) = 3 mi; hi 60’s; 4 ran
03/12/14 Wed – 2x(1,600; 800; 400); 800 = 4 mi; hi 60’s; 3 ran
03/10/14 Mon – 2x(800; 4×200) 2×800 = 3 mi; hi 60’s; 3 ran
03/05/14 Wed – 2x(1,600; 800; 400); 800 = 4 mi; sprinkles; 2 ran
03/03/14 Mon – 4×(600; 400; 200) = 3 mi; hi 50’s; 4 ran
02/26/14 Wed – rain, no practice
02/24/14 Mon – 6×(600; 200) = 3 mi; mid 50’s; 4 ran
02/19/14 Wed – 2x(800; 400) ; 1,600 ; 2x(400; 800) = 4 mi; mid 50’s; 4 ran
02/17/14 Mon – 2x(600; 400; 2×200; 400; 600) = 3 mi; mid 50’s; 3 ran
02/12/14 Wed – 4x(1,200; 400) = 4 mi; mid 50’s; 2 ran
02/10/14 Mon – 2×600; 2×400; 4×200; 2×400 2×600; = 3 mi; mid 50’s; 4 ran
02/05/14 Wed – 400; 3x(1,600; 400) = 4 mi; lo 50’s; 5 ran
02/03/14 Mon – 2x(800; 4×200) 2×800; = 3 miles total
01/29/14 Wed – Soccer game – no track access
01/27/14 Mon – 2x(800; 4×200) 2×800; = 3 mi; hi 50’s; 2 ran
01/22/14 Wed – 400; 3x(1,600; 400) = 4 mi; lo 60’s; 3 ran
01/20/14 Mon – Holiday – 6×(600; 200); = 3 mi; lo 60’s; 1 ran
01/15/14 Wed – 2x(1,600; 800; 400); 800 = 4 mi; mid 50’s; 3 ran
01/13/14 Mon – 4×(600; 400; 200) = 3 mi; mid 50’s; 3 ran
01/08/14 Wed – 400; 3x(1,600; 400)= 4 mi; lo 50’s; 3 ran
01/05/14 Mon – 2×800; 2×(400; 200); 400; 2×800 = 3 mi; lo 50’s; 3 ran
01/01/14 Wed – New Year’s Day – gone racing
12/30/13 Mon – 800; 600; 2×400; 2×200; 2×400; 600; 800 = 3 mi; lo 50’s; 3 ran