{"id":1090,"date":"2015-12-25T20:45:50","date_gmt":"2015-12-26T04:45:50","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=1090"},"modified":"2017-02-12T21:53:56","modified_gmt":"2017-02-13T05:53:56","slug":"2016-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=1090","title":{"rendered":"2016"},"content":{"rendered":"

It’s winter already! In October and November we transitioned our total miles to three miles from two on Mondays and to four from three on Wednesdays. Now that it is cool, we are running slower with shorter recoveries so our muscles will not tighten during the rest periods. The focus will be on improving endurance at fast paces.<\/p>\n

12\/28\/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 miles
\n12\/26\/16 Mon – 800; 2x(800; 600; 400); 400 = 3 miles<\/p>\n

Completed –
\n12\/21\/16 Wed – 2x(1,600; 800); 1,600 = 4 mi; hi 40’s; 3 ran
\n12\/19\/16 Mon – 800; 2×600; 2x(300; 50 jog\/walk; 150 sprint); 3×600 = 3 mi; lo 50’s 2 ran
\n12\/14\/16 Wed – 4x(1,200; 400) = 4 mi; mid 50’s; 2 ran
\n12\/12\/16 Mon – 6×800 = 3 mi; mid 50’s; 2 ran
\n12\/07\/16 Wed – 4×1,600 = 4 mi; mid 50’s, sprinkles; 2 ran
\n12\/05\/16 Mon – 2x(800; 1,200); 800 = 3 mi; mid 50’s, sprinkles; 2 ran
\n11\/30\/16 Wed – rained out
\n11\/28\/16 Mon – 4x(800; 400) = 3 mi; mid 50’s; 2 ran
\n11\/23\/16 Wed – no work-out – Thanksgiving eve
\n11\/21\/16 Mon – 6×800 = 3 mi; mid 50’s; it was a lonely one out there
\n11\/16\/16 Wed – 1,600; 1,200; 800; 400; 800; 1,200 = 3-3\/4 mi; lo 50’s; 3 ran
\n11\/14\/16 Mon – 2×800; 3×400; 2×800 = 2-3\/4 mi; mid 60’s; 5 ran
\n11\/09\/16 Wed – 800; 2x(1,600; 800) = 3-1\/2 mi; mid 60’s; 4 ran
\n11\/07\/16 Mon – 2×800; 3×400; 2×800 = 2-3\/4 mi; hi 60’s; 6 ran
\n11\/02\/16 Wed – 1,600; 1,200, 800; 2×400; 1,200 = 3-1\/2 mi; mid 60’s; 5 ran
\n10\/31\/16 Mon – 2×400; 2×800; 2×400, 800 = 2-1\/2 mi; mid 60’s; 4 ran
\n10\/26\/16 Wed – 1,600; 1,200, 800; 2×400; 800 = 3-1\/4 mi; mid 60’s; 4 ran
\n10\/24\/16 Mon – 2×400; 2×800; 2×400, 800 = 2-1\/2 mi; mid 60’s; 4 ran
\n10\/19\/16 Wed – 400; 3x(1,200; 400) = 3-1\/4 mi; lo 60’s; 4 ran
\n10\/17\/16 Mon – 2x(800; 400; 200); 600 = 2-1\/4 mi; mid 60’s; 5 ran
\n10\/12\/16 Wed – 1,600; 800; 1,200; 800; 400 = 3 mi; lo 60’s; 5 ran
\n10\/10\/16 Mon – 800; 5×400; 800 = 2-1\/4 mi; mid 60’s; 4 ran
\n10\/05\/16 Wed – 1,600; 400; 1,200; 400; 800; 400 = 3 mi; mid 60’s; 5 ran
\n10\/03\/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; hi 60’s; 4 ran
\n09\/28\/16 Wed – 4x(800; 400) = 3 mi; hi 60’s; 6 ran
\n09\/26\/16 Mon – 4x(600; 200) = 2 mi; mid 70’s; 4 ran
\n09\/21\/16 Wed – 1,600; 2×1,200; 800 = 3 mi; lo 80’s; 5 ran
\n09\/19\/16 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
\n09\/14\/16 Wed – 1,600; 400; 800; 400; 1,600 = 3 mi; lo 60’s; 3 ran
\n09\/12\/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 60’s; 3 ran
\n09\/07\/16 Wed – 3x(800; 200; 400; 200) = 3 mi; lo 70’s; 5 ran
\n09\/05\/16 Mon – no practice – Labor Day
\n08\/31\/16 Wed – 2x(1,600; 800) = 3 mi; lo 70’s; 4 ran
\n08\/29\/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; lo 70’s; 3 ran
\n08\/24\/16 Wed – 3×1,600 = 3 mi; lo 70’s 4 ran
\n08\/22\/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; lo 70’s; 4 ran
\n08\/17\/16 Wed – 4×1,200 = 3 mi, hi 70’s; 5 ran
\n08\/15\/16 Mon – 2x(400; 800; 400) = 2 mi; hi 70’s; 5 ran
\n08\/10\/16 Wed – 6×800 = 3 miles; mid 70’s; 4 ran
\n08\/08\/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 5 ran
\n08\/03\/16 Wed – 1,600; 2×800; 1,600 = 3 mi; mid 70’s; 3 ran
\n08\/01\/16 Mon – 2x(2×400; 2×200); 2×400 = 2 mi; mid 70’s; 5 ran
\n07\/27\/16 Wed – 3x(800; 200; 400; 200) = 3 mi; hi 70’s; 5 ran
\n07\/25\/16 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
\n07\/20\/16 Wed – 4x(800; 400) = 3 mi; hi 70’s; 4 ran
\n07\/18\/16 Mon – 2x(800; 2×400) = 2 mi; hi 70’s; 4 ran
\n07\/13\/16 Wed – 3x 1,600 = 3 mi; lo 80’s; 5 ran
\n07\/11\/16 Mon – 800; 400; 4×200; 400; 800 = 2 mi; 70’s; 4 ran
\n07\/06\/16 Wed – 4×1,200 = 3 mi; lo 70’s; 4 ran
\n07\/04\/16 Mon – Race!
\n06\/29\/16 Wed – 1,200; 2x(800; 400); 1,200 = 3 mi; hi 60’s; 5 ran
\n06\/27\/16 Mon – 400; 4x(400; 200); 400 = 2 miles
\n06\/23\/16 Wed – 3×800; 3×400; 2×200; 2×400 = 3 mi; lo 70’s; 5 ran
\n06\/20\/16 Mon – 400; 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; lo 70’s; 4 ran
\n06\/15\/16 Wed – 6×800 = 3 mi; mid 60’s; 4 ran
\n06\/13\/16 Mon – 8×400 = 2 mi; mid 60’s; 4 ran
\n06\/01\/16 Wed – 2×800; 4×400; 2×800 = 3 mi; hi 60’s; 4 ran
\n06\/06\/16 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 60’s; 4 ran
\n06\/01\/16 Wed – 3x(800;2×400) = 3 miles; lo 70’s; 4 ran
\n05\/30\/16 Mon – Memorial Day 400; 4×600; 400 = 2 mi; lo 70’s; 2 ran
\n05\/25\/16 Wed – 3x(800;2×400) = 3 mi; hi 60’s; 4 ran
\n05\/23\/16 Mon – 2x(800; 600; 200) = 2 mi; hi 60’s; 4 ran
\n05\/18\/16 Wed – 3×1,600 = 3 mi; hi 60’s; 4 ran
\n05\/16\/16 Mon – 2x(400; 800; 400) = 2 mi; lo 70’s; 5 ran
\n05\/11\/16 Wed – 2x(1,200; 800); 1,200 = 3-1\/4 mi; lo 70’s; 5 ran
\n05\/09\/16 Mon – 4×800 = 2 mi; lo 70’s; 5 ran
\n05\/05\/16 Wed – 800; 1,600; 800; 1,200; 800 = 3-1\/4 mi; lo 60’s; 5 ran
\n05\/02\/16 Mon – 9×400 = 2-1\/4 mi; lo 60’s; 5 ran
\n04\/27\/16 Wed – 2×400; 3×800; 2×1,200 = 3-1\/2 mi; lo 60’s; 5 ran
\n04\/25\/16 Mon – 800; 5×400; 800 = 2-1\/4 mi; mid 60’s; 4 ran
\n04\/20\/16 Wed – workout canceled – school track meet
\n04\/18\/16 Mon – 3×400; 3x(400; 300, 50 jog, 150 sprint); 2×400 = 2-1\/4 mi; hi 70’s; 5 ran
\n04\/13\/16 Wed – 4×400; 2×800; 1,200; 1,600 = 3-3\/4 miles; mid 60’s; 5 ran
\n04\/11\/16 Mon – 3×400; 2×800; 3×400 = 2-1\/2 miles; mid 60; 5 ran
\n04\/06\/15 Wed – 1,600; 800; 1,200; 800; 1,600 = 3-3\/4 mi; lo 60’s 3 ran
\n04\/04\/16 Mon – 600; 3x(400; 300, 50 jog, 150 sprint); 400; 600 = 2-3\/4 mi; lo 60’s; 4 ran
\n03\/30\/15 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; hi 60’s; 4 ran
\n03\/28\/16 Mon – 600; 8×400; 600 = 2-3\/4 mi; hi 60’s, 4 ran
\n03\/23\/15 Wed – 1,600; 4×800; 1,600 = 4 mi; hi 60’s; 4 ran
\n03\/21\/16 Mon – rain
\n03\/16\/15 Wed – 2x(1,200; 800; 1,200) = 4 mi; lo 60’s 5 ran
\n03\/14\/16 Mon – 8×600 = 3 mi; low 60’s; 2 ran
\n03\/09\/15 Wed – 4×1,600 = 4 mi; lo 60’s; 2 ran
\n03\/07\/16 Mon – 2x(800; 4×400) = 3 mi; hi 50’s, sprinkles; 2 ran
\n03\/02\/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 3 ran
\n02\/29\/16 Mon – 2x(800; 600; 400; 600) = 3 mi; mid 60’s; 6 ran
\n02\/24\/15 Wed – track closed – soccer game
\n02\/22\/16 Mon – 3x(800; 2×400) = 3 mi; mid 60’s; 5 ran
\n02\/17\/15 Wed – rain
\n02\/15\/16 Mon – 6×800 = 3 mi; lo 60’s; 3 ran
\n02\/10\/15 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 3 ran
\n02\/08\/16 Mon – 2x(800; 3\u00d7400); 800 = 3 mi; lo 60’s; 5 ran
\n02\/03\/15 Wed – 2x(1,600; 2×800) = 4 mi; mid 50’s 3 ran
\n02\/01\/16 Mon – 800; 2\u00d7600; 2\u00d7400; 2\u00d7600; 800 = 3 mi; mid 50’s; 4 ran
\n01\/27\/15 Wed – 4 miles; hi 50’s; 3 ran
\n01\/25\/16 Mon – 3 miles; hi 50’s; 4 ran
\n01\/20\/15 Wed – 4×1,600 = 4 miles
\n01\/18\/16 Mon – 800; 8×400; 800 = 3 mi; hi 50’s;4 ran
\n01\/13\/16 Wed – 4 miles; hi 50’s; 3 ran
\n01\/11\/16 Mon – 3 miles; hi 50’s; 4 ran
\n01\/06\/16 Wed – 4 miles
\n01\/04\/16 Mon – 3 miles<\/p>\n","protected":false},"excerpt":{"rendered":"

It’s winter already! In October and November we transitioned our total miles to three miles from two on Mondays and to four from three on Wednesdays. Now that it is cool, we are running slower with shorter recoveries so our … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":38,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-1090","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-hA","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1090","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1090"}],"version-history":[{"count":92,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1090\/revisions"}],"predecessor-version":[{"id":1662,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1090\/revisions\/1662"}],"up":[{"embeddable":true,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/136"}],"wp:attachment":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1090"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}