Daylight savings time has ended! Our 6:00 PM start will now be in twilight. And we’ll be running in the dark.
In November and part of December, we will gradually transition to longer, slower paced interval cycles with shorter recovery periods. The total miles increase from two miles to three on Mondays and from three to four on Wednesdays. In the cooler weather we have reduced intensity to reduce the chance of tearing cold muscles. The running focus is on increasing fast paced endurance.
12/01/15 Wed – 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
11/30/15 Mon – 800; 2×600; 400; 2×600; 800 = 2.75 miles
Completed –
12/01/15 Wed – 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
11/30/15 Mon – 800; 2×600; 400; 2×600; 800 = 2.75 mi
12/01/15 Wed – 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
11/30/15 Mon – 800; 2×600; 400; 2×600; 800 = 2.75 mi
11/25/15 Wed – Thanksgiving eve – no practice
11/23/15 Mon – 800; 600; 5×400; 600; 800 = 2.5 mi; hi 50’s; 3 ran
11/18/15 Wed – 2x(1,600; 1,200) = 3.5 mi; hi 50’s; 3 ran
11/16/15 Mon – 4x(600; 400) = 2.5 mi; mid 50’s; 4 ran
11/11/15 Wed – 1,600; 1,200, 2×800; 3×400 = 3.25 mi; hi 50’s; 5 ran
11/09/15 Mon – rained out; mid 50’s; 3 ran
11/04/15 Wed – 3x(800; 2×400) = 3 mi; mid 60’s; 3 ran
11/02/15 Mon – 9×400= 2.25 mi; mid 60’s; 5 ran
10/28/15 Wed – 2×1,200; 2×600; 1,200 = 3 mi; hi 60’s; 5 ran
10/26/15 Mon – 800; 4x(200; 400) = 2 mi; hi 60’s; 4 ran
10/21/15 Wed – 4×1,200 = 3 mi; lo 70’s; 5 ran
10/19/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 4 ran
10/14/15 Wed – 2x(1,200; 600); 1,200 = 3 mi; hi 70’s; 3 ran
10/12/15 Mon – 2x(400; 300, 200; 300; 400) = 2 mi; hi 70’s; 4 ran
10/07/15 Wed – 1,200; 3×800; 1,200 = 3 mi; mid 70’s; 5 ran
10/05/15 Mon – 8×400 = 2 mi; mid 70’s; 3 ran
09/30/15 Wed – 3x(800; 2×400) = 3 mi; mid 70’s; 3 ran
09/28/15 Mon – 3x(400; 200; 400); 200 = 2 mi; mid 70’s; 4 ran
09/23/15 Wed – 1,200; 2×400; 800; 2×400; 1,200 = 3 mi; mid 70’s; 3 ran
09/21/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 4 ran
09/16/15 Wed – 800; 600; 5×400; 600; 800 = 3 mi; lo 70’s; 4 ran
09/14/15 Mon – 800; 4x(200; 400) = 2 mi; hi 70’s; 4 ran
09/09/15 Wed – 2×800; 4×400; 2×800 = 3 mi; mid 80’s; 4 ran
09/07/15 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; mid 80’s; 3 ran
09/02/15 Wed – 2x(800; 2×400); 2×800 = 3 mi; mid 70’s; 3 ran
08/31/15 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 70’s; 5 ran
08/26/15 Wed – 6×800 = 3 mi; hi 70’s; 6 ran
08/24/15 Mon – 2x(400; 300, 200; 300; 400) = 2 mi; hi 80’s, 2 ran
08/12/15 Wed – 3x(800; 2×400) = 3 mi; hi 70’s; 5 ran
08/17/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 80’s; 5 ran
08/12/15 Wed – 1,200; 2×400; 800; 2×400; 1,200 = 3 mi; mid 70’s; 5 ran
08/10/15 Mon – 3x(400; 200; 400); 200 = 2 mi; mid 70’s; 5 ran
08/05/15 Wed – 800; 600; 5×400; 600; 800 = 3 mi; hi 70’s; 4 ran
08/03/15 Mon – 3x(400; 200; 400); 200 = 2 mi; hi 70’s; 4 ran
07/29/15 Wed – 2×800; 600; 3×400; 600; 800 = 3 mi; mid 80’s; 2 ran
07/27/15 Mon – 800; 4×400; 800 = 2 mi; lo 80’s; 5 ran
07/22/15 Wed – 2x(800; 2×400); 2×800 = 3 mi; lo 70’s; 5 ran
07/20/15 Mon – 2x(400; 300, 200; 300; 400) = 2 mi; mid 70’s; 4 ran
07/15/15 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 70’s; 3 ran
07/13/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 70’s; 4 ran
07/08/15 Wed – 3x(800; 2×400) = 3 mi; lo 70’s; 3 ran
07/06/15 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; hi 70’s; 3 ran
07/01/15 Wed – 4x(800; 400) = 3 mi; lo 80’s; 4 ran
06/29/15 Mon – 3×400; 4×200; 3×400 = 2 mi; lo 80’s; 4 ran
06/25/15 Wed – 1,200; 800; 5×400; 800 = 3 mi; mid 70’s; 5 ran
06/22/15 Mon – 8×400 = 2 mi; lo 70’s; 4 ran
06/17/15 Wed – 6×800 = 3 mi; hi 60’s; 4 ran
06/15/15 Mon – 400; 4x(400; 200); 400 = 2 mi; hi 60’s; 4 ran
06/10/15 Wed – 600; 3x(800; 600) = 3 mi; mid 60’s, rain threat; 2 ran
06/08/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 60’s; 5 ran
06/03/15 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 60’s; 2 ran
06/01/15 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 60’s; 4 ran
05/27/15 Wed – 3x(800; 2×400) = 3 mi; lo 60’s; 3 ran
05/25/15 Mon – Memorial Day – no work-out
05/20/15 Wed – 4x(800; 400) = 3 mi; lo 60’s; 3 ran
05/18/15 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; lo 60’s; 4 ran
05/13/15 Wed – 3x(800; 600; 400) = 3-3/8 mi; lo 60’s; 3 ran
05/11/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 60’s; 4 ran
05/06/15 Wed – 1,200; 800; 3×400 ; 800; 1,200 = 3-1/4 mi; hi 60’s; 4 ran
05/04/15 Mon – 600; 3x(2×400; 200) = 2-1/4 mi; hi 60’s; 4 ran
04/29/15 Wed – 4x(800; 400) ; 800 = 3-1/2 mi; hi 60’s 4 ran
04/27/15 Mon – 4×400; 4×200; 4×400 = 2-1/4 mi; hi 60’s; 4 ran
04/22/15 Wed – 2x(1,200; 400; 800; 400) = 3-1/2 mi; mid 60’s; 3 ran
04/20/15 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 3×400 = 2-1/2 mi; mid 60’s; 4 ran
04/15/15 Wed – 3x(1,200; 800) = 3-3/4 mi; lo 60’s; 3 ran
04/13/15 Mon – 800; 3×400; 200; 400; 200; 3×400 = 2-1/2 mi; lo 60’s; 5 ran
04/08/15 Wed – no work-out – hi school track meet
04/06/15 Mon – 4x(2×400; 200); 400 = 2-3/4 mi; lo 60’s; 3 ran
04/01/15 Wed – 1,600; 2×800; 4×400; 2×800 = 4 mi; mid 60’s; 4 ran
03/30/15 Mon – 2x(800; 600; 400); 800 = 2-3/4 mi; lo 60’s; 4 ran
03/25/15 Wed – 4×1,600 = 4 mi; mid 60’s, windy; 5 ran
03/23/15 Mon – 2x(800; 4×400) = 3 mi; mid 60’s, windy; 3 ran
03/18/15 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 60’s; 4 ran
03/16/15 Mon – 12×400 = 3 mi; lo 60’s; 3 ran
03/11/15 Wed – 1,200; 2×800; 2×400; 2×800; 1,200 = 4 mi; hi 60’s; 3 ran
03/09/15 Mon – 8x(400; 200) = 3 mi; mid 60’s; 5 ran
03/04/15 Wed – 1,200; 2x( 800; 400; 800); 1,200 = 4 mi; lo 60’s; 3 ran
03/02/15 Mon – 4x(2×400; 200); 2×400 = 3 mi; lo 60’s; 2 ran
02/25/15 Wed – 2×1,200, 2×800; 2×1,200; = 4 mi; lo 60’s; 5 ran
02/23/15 Mon – 800; 3×400; 200; 400; 200; 3×400; 800 = 3 mi; lo 60’s; 2 ran
02/18/15 Wed – no workout – Stadium in use for school soccer game
02/16/15 Mon – 12×400 = 3 mi; mid 60’s; 4 ran
02/11/15 Wed – no workout – Stadium in use for school soccer game
02/09/15 Mon – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lo 60’s; 4 ran
02/04/15 Wed – no workout – Stadium in use for school soccer game
02/02/15 Mon – 8×600 = 3 mi; lo 60’s; 5 ran
01/28/15 Wed – no workout – Stadium in use for school soccer game
01/26/15 Mon – 800; 600; 5×400; 600; 800 = 3 mi; lo 60’s; 3 ran
01/21/15 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 4 ran
01/19/15 Mon – 4x(800; 400) = 3 mi; mid 50’s; 4 ran
01/14/15 Wed – 1,600; 1,200, 800; 1,200; 1,600 = lo 60’s; 3 ran; 4 mi
01/12/15 Mon – 3x(800; 2×400) = lo 60’s; 3 ran; 3 mi
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