{"id":1604,"date":"2017-01-02T10:50:29","date_gmt":"2017-01-02T18:50:29","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=1604"},"modified":"2020-01-06T13:28:19","modified_gmt":"2020-01-06T21:28:19","slug":"2017-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=1604","title":{"rendered":"2017"},"content":{"rendered":"

We are in the middle of winter. We have lengthened our total miles to three miles from two on Mondays and to four from three on Wednesdays. It’s cooler, so we are running slower with shorter recoveries to keep our muscles less stressed to avoid injuries. The focus is on endurance.<\/p>\n

Completed –
\n12\/27\/17 Wed – 4×1,600 = 4 mi; lo 50’s; 3 ran
\n12\/25\/17 Mon – Merry Christmas. No work-out
\n12\/20\/17 Wed – 4 mi; hi 50’s; 3 ran
\n12\/18\/17 Mon – 3 mi; hi 50’s; 3 ran
\n12\/13\/17 Wed – 1,600; 800; 4×400; 800; 1,600 = 4 mi; mid 50’s; 2 ran
\n12\/11\/17 Mon – 3×600; 800; 3×600 = 2.75 mi; mid 50’s; 2 ran
\n12\/06\/17 Wed – 3x(1,600; 400) = 3.75 mi; lo 60’s; 2 ran
\n12\/04\/17 Mon – 3×600; 2×400; 3×600 = 2.75 mi; lo 60’s; 2 ran
\n11\/29\/17 Wed – 3×800; 4x(300; 50 jog\/walk; 150 sprint); 2×800 = 3.75 mi; mid 50’s; 1 ran
\n11\/27\/17 Mon – 3x(400; 800); 400 = 2.50 mi; mid 50’s; 3 ran
\n11\/22\/17 Wed – 2x(1,200; 800); 1,600 = 3.50 mi; lo 70’s 3 ran
\n11\/20\/17 Mon – 2×400; 4×600; 2×400 = 2.50 mi; hi 60’s; 3 ran
\n11\/15\/17 Wed – 1,600; 3×800; 1,600 = 3.50 mi; hi 50’s; 3 ran
\n11\/13\/17 Mon – 800; 4x(300; 50 jog\/walk; 150 sprint); 800 = 2.25 mi; hi 50’s; 3 ran
\n11\/08\/17 Wed – 1,600; 600; 800; 600; 1,600 = 3.25 mi; mid 50’s; 3 ran
\n11\/06\/17 Mon – 800; 600; 2×400; 600; 800 = 2.25 mi; hi 50’s; 5 ran
\n11\/01\/17 Wed – 1,600; 3×1,200 = 3.25 mi; lo 60’s; 3 ran
\n10\/30\/17 Mon – 4×800 = 2 mi; lo 60’s; 3 ran
\n10\/25\/17 Wed – 1,200; 5x(300; 50 jog\/walk; 150 sprint); 800 = 3 mi; hi 80’s; 3 ran
\n10\/23\/17 Mon – 8×400 = 2 mi; mid 60’s; 5 ran
\n10\/18\/17 Wed – 4x(800; 400) = 3 mi; mid 60’s; 4 ran
\n10\/16\/17 Mon – 800; 600; 400; 200; 200; 400; 600 = 2 mi; hi 60’s; 5 ran
\n10\/11\/17 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 80’s, worse smoke; 3 ran
\n10\/09\/17 Mon – 800; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; mid 80’s, smoke from Santa Rosa fire; 1 ran
\n09\/27\/17 Wed – 4×1,200 = 3 mi; mid 80’s; 3 ran
\n09\/25\/17 Mon – 800; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; lo 80’s; 2 ran
\n09\/20\/17 Wed – 400; 800; 2×1,200; 800; 400 = 3 mi; lo 80’s; 2 ran
\n09\/18\/17 Mon – 3x(400; 200, 400); 200 = 2 mi; lo 80’s; 3 ran
\n09\/13\/17 Wed – 6×800 = 3 mi; lo 80’s; 2 ran
\n09\/11\/17 Mon – rained out
\n09\/06\/17 Wed – 1,200; 5x(300; 50 jog\/walk; 150 sprint); 800 = 3 mi; lo 80’s; 5 ran
\n09\/04\/17 Mon – Labor Day – Rest
\n08\/30\/17 Wed – 400; 1,200; 400; 800; 400; 1,200; 400 = 3 mi; lo 80’s; 4 ran
\n08\/28\/17 Mon – 800; 2x(400; 2×200); 800 = 2 mi; lo 80’s; 4 ran
\n08\/25\/17 Wed – 4x(800; 400) = 3 mi; lo 80’s; 2 ran
\n08\/23\/17 Mon – 8×400 = 2 mi; lo 80’s; 4 ran
\n08\/16\/17 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 80’s; 3 ran
\n08\/14\/17 Mon – 800; 4×400; 800 = 2 mi; lo 80’s; 4 ran
\n08\/09\/17 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 80’s; 4 ran
\n08\/07\/17 Mon – 800; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; lo 80’s; 5 ran
\n08\/02\/17 Wed – 6×800 = 3 mi; mid 80’s; 5 ran
\n07\/31\/17 Mon – 800; 2x(600; 400; 200) = 2 mi; mid 80’s; 3 ran
\n07\/25\/17 Wed – 4x(400; 800) = 3 mi; ; mid 70’s; 2 ran
\n07\/23\/17 Mon – 3x(400; 200, 400); 200 = 2 mi; hi 70’s; 4 ran
\n07\/19\/17 Wed – free play = 3 mi; hi 70’s; 1 ran
\n07\/17\/17 Mon – Free play = 2 mi; hi 70’s; 2 ran
\n07\/12\/17 Wed – 1,200; 800; 600; 2×400; 600; 800 = 3 mi; hi 70’s; 4 ran
\n07\/10\/17 Mon – 3×400; 4×200; 3×400 = 2 mi; hi 70’s; 2 ran
\n07\/05\/17 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 70’s; 5 ran
\n07\/03\/17 Mon – 800; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; mid 70’s; 5 ran
\n06\/28\/17 Wed – 4×1,200 = 3 mi; mid 70’s; 5 ran
\n06\/26\/17 Mon – 400; 3x(400; 200, 400) = 2 1\/8 mi; mid 70’s; 4 ran
\n06\/21\/17 Wed – 4x(400; 800); 400 = 3 1\/4 mi; mid 80’s; 2 ran
\n06\/19\/17 Mon – 600; 3x(400; 600) = 2 1\/4 mi; hi 80’s; 2 ran
\n06\/14\/17 Wed – 400; 800; 1,200; 400; 1,200; 800; 400 = 3 1\/4 mi; hi 70’s; 4 ran
\n06\/12\/17 Mon – 2x(400; 600; 800); 400 = 2 1\/2 mi; mid 70’s; 3 ran
\n06\/07\/17 Wed – 4x(800; 400); 800 = 3 1\/2 mi; mid 70’s; 6 ran
\n06\/05\/17 Mon – 10×400 = 2 1\/2 mi; hi 70’s; 5 ran
\n05\/31\/17 Wed – 1,200; 800; 4×400; 800; 1,200 = 3 1\/2 mi; hi 60’s; 7 ran
\n05\/29\/17 Mon – 800; 3x(400; 600); 800 = 2 3\/4 mi; hi 60’s; 6 ran
\n05\/24\/17 Wed – 800; 2×600; 3x(300; 50 jog\/walk; 150 sprint); 2×600; 800 = 3 3\/4 mi; ;o 70’s; 5 ran
\n05\/22\/17 Mon – 800; 3x(400; 600); 800 = 2 3\/4 mi; lo 70’s; 4 ran
\n05\/17\/17 Wed – 1,200; 800; 5×400; 800; 1,200 = 3 3\/4 mi; lo 70’s; 5 ran
\n05\/15\/17 Mon – 4x(400; 800) = 3 mi; lo 70’s; 3 ran
\n05\/10\/17 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 70’s; 3 ran
\n05\/08\/17 Mon – 800; 2×600; 2x(300; 50 jog\/walk; 150 sprint); 3×600 = 3 mi; hi 60’s; 5 ran
\n05\/03\/17 Wed – no work-out; track meet
\n05\/01\/17 Mon – 600; 2x(400; 600; 800); 600 = 3 mi; mid 60’s; 5 ran
\n04\/26\/17 Wed – 2x(1,600; 2×800) = 4 mi; hi 60’s 5 ran
\n04\/24\/17 Mon – 3x(800; 2×400)= 3 mi, hi 60’s; 3 ran
\n04\/19\/17 Wed – no work-out; track meet
\n04\/17\/17 Mon – rain
\n04\/12\/17 Wed – 1,600; 1,200; 800; 2×400; 800; 1,200 = 4 mi; hi 60’s; 2 ran
\n04\/10\/17 Mon – 800; 2×600; 2x(300; 50 jog\/walk; 150 sprint); 3×600 = 3 mi; hi 60’s; 5 ran
\n04\/05\/17 Wed – 4×1,600 = 4 mi; hi 60’s; 6 ran
\n04\/03\/17 Mon – 12×400 = 3 mi; hi 60’s; 5 ran
\n03\/29\/17 Wed – 8×800 = 4 mi; mid 60’s; 5 ran
\n03\/27\/17 Mon – 4x(400; 800) = 3 mi; lo 60’s; 2 ran
\n03\/22\/17 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 60’s 2 ran
\n03\/20\/17 Mon – rain
\n03\/15\/17 Wed – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; mid 60’s; 3 ran
\n03\/13\/17 Mon – 4x(400; 800) = 3 mi; lo 60’s; 4 ran
\n03\/08\/17 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 3 ran
\n03\/06\/17 Mon – 600; 2x(400; 600; 800); 600 = 3 mi; lo 60’s 2 ran
\n03\/01\/17 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; lo 60’s; 2 ran
\n02\/27\/17 Mon – 2x(800; 1,200) = 3 mi; lo 60’s; 1 ran
\n02\/22\/17 Wed – 2×1,200; 1,600; 2×1,200 = 4 mi; lo 50’s; 1 ran
\n02\/20\/17 Mon – rain
\n02\/15\/17 Wed – 8×800; mid 50’s; 4 ran
\n02\/13\/17 Mon – 2x(800; 1,200) = 3 mi; lo 70’s; 2 ran
\n02\/08\/17 Wed – 4×1,600 = 4 mi; mid 50’s; 2 ran
\n02\/06\/17 Mon – rain; one soggy runner
\n02\/01\/17 Wed – 1,600; 2x(800; 300; 50 jog\/walk; 150 sprint); 800; 1,600 = 4 mi; hi 50’s; 3 ran
\n01\/30\/17 Mon – rain
\n01\/25\/17 Wed – walk 1.5 mi; hi 50’s, NO RAIN!; just me
\n01\/23\/17 Mon – 4x(400; 800) = 3 mi; mid 50’s, rain; 1 ran
\n01\/18\/17 Wed – rain
\n01\/16\/17 Mon – rain
\n01\/11\/17 Wed – rain
\n01\/09\/17 Mon – rain; one walker, one umbrella
\n01\/04\/17 Wed – rain
\n01\/02\/17 Mon – rain
\n12\/28\/16 Wed – 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; mid 50’s; 2 ran
\n12\/26\/16 Mon – 800; 2x(800; 600; 400); 400 = 3 mi; mid 50’s; 3 ran
\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
\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<\/p>\n","protected":false},"excerpt":{"rendered":"

We are in the middle of winter. We have lengthened our total miles to three miles from two on Mondays and to four from three on Wednesdays. It’s cooler, so we are running slower with shorter recoveries to keep our … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":37,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-1604","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-pS","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1604","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=1604"}],"version-history":[{"count":61,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1604\/revisions"}],"predecessor-version":[{"id":1872,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1604\/revisions\/1872"}],"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=1604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}