{"id":1868,"date":"2018-12-24T08:50:54","date_gmt":"2018-12-24T16:50:54","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=1868"},"modified":"2020-01-06T13:28:36","modified_gmt":"2020-01-06T21:28:36","slug":"2019-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=1868","title":{"rendered":"2019"},"content":{"rendered":"

Summer is gone and it’s cooler. Daylight savings time is gone too, so the workouts are in the dark. Since it is cooler, we are going to reduce the intense strain on out muscles and transition to longer, slower paced work-outs. We will begin our increase in miles and slowing of our pace. On alternate Mondays we do one lap decreases in miles until the total goes from two to three. Alternate Wednesdays we similarly\u00a0 step from three miles to four. The intervals are slower paced,\u00a0 so recoveries are shorter.<\/p>\n

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 length. Recovery periods should last until the legs are no longer tired. If recovery is no longer possible, end the workout.<\/p>\n

Access to the new Lincoln Hi track is a bit of a challenge. The gates on Olive Avenue are frequently locked. If so, you can climb over the 8′ tall turnstile. If you are afraid of heights, you can enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive. The work-outs:<\/p>\n

01\/01\/20 Wed – No work-out – New Year’s Day
\n12\/30\/19 Mon –\u00a0 4x(400; 800) = 3 miles<\/p>\n

Completed –
\n12\/25\/19 Wed – No work-out – Christmas day
\n12\/23\/19 Mon –\u00a0 8x(600; 800) = 2 5\/8 mi; mid 50’s; 2 ran
\n12\/18\/19 Wed – rain
\n12\/16\/19 Mon –\u00a0 5×800 = 2 1\/2 mi; lo 50’s; 2 ran
\n12\/11\/19 Wed\u00a0 – 800; 3×1,200; 800 =\u00a0 3 1\/4 mi; hi 50’s; 2 ran
\n12\/09\/19 Mon – 600; 3×800; 600 = 2 1\/4 mi; hi 50’s; 2 ran
\n12\/04\/19 Wed – rain
\n12\/02\/19 Mon – rain
\n11\/27\/19 Wed\u00a0 – rain
\n11\/25\/19 Mon – rain
\n11\/20\/19 Wed – 3×1,600 =\u00a0 3 mi; mid 60’s; 3 ran
\n11\/18\/19 Mon –\u00a0 600; 3x(400; 600) = 2 1\/4 mi; mid 60’s; 4 ran
\n11\/13\/19 Wed –\u00a0 3 mi; mid 60’s; 2 ran
\n11\/11\/19 Mon –\u00a0 2 mi; mid 60’s; 4 ran
\n11\/06\/19 Wed –\u00a0 3 mi
\n11\/04\/19 Mon –\u00a0 2 mi
\n10\/30\/19 Wed – 3 mi
\n10\/28\/19 Mon – 2 mi
\n10\/23\/19 Wed – 3×1,600 =\u00a0 3 mi; mid 60’s; 1 ran
\n10\/21\/19 Mon –\u00a0 4x(200; 600) = 2 mi; mid 60’s; 4 ran
\n10\/16\/19 Wed – 1,200; 800; 2×400; 800; 1,200 =\u00a0 3 mi; mid 60’s; 2 ran
\n10\/14\/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; mid 60’s; 4 ran
\n10\/16\/19 Wed – 2x(1,600; 800) =\u00a0 3 mi; mid 60’s; 3 ran
\n10\/14\/19 Mon – 3x(400; 200; 400); 200 = 2 mi; mid 60’s; 3 ran
\n10\/09\/19 Wed – 1,600; 5x(300; 50 jog\/walk; 150 sprint); 1,200 =\u00a0 3 mi; mid 60’s; 1 ran
\n10\/07\/19 Mon – 8×400 = 2 mi; mid 60’s; 2 ran
\n10\/02\/19 Wed –\u00a0\u00a0 ? \u00a0 = 3 mi; hi 60’s; 2 ran
\n09\/31\/19 Mon –\u00a0\u00a0 ? \u00a0 = 2 mi; hi 60’s; 3 ran
\n09\/25\/19 Wed – 2x(800;1,200); 800 =\u00a0 3 mi; lo 70’s; 3 ran
\n09\/23\/19 Mon – 2x(400; 800; 400) = 2 mi; lo 70’s; 3 ran
\n09\/11\/19\u00a0 Wed\u00a0 – 6×800 =\u00a0 3 mi; lo 70’s; 1 ran
\n09\/09\/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; lo 70’s; 4 ran
\n09\/04\/19 Wed – 3×1,600 =\u00a0 3 mi; lo 70’s; 1 ran
\n09\/02\/19 Mon – 4×800 = 2 mi; lo 70’s; 2 ran
\n08\/28\/19 Wed – 1,200; 800; 5x(300; 50 jog\/walk; 150 sprint); 800 =\u00a0 3 mi; lo 70’s; 4 ran
\n08\/26\/19 Mon – 3x(400; 200; 400); 200 = 2 mi; lo 70’s; 3 ran
\n08\/21\/19 Wed – 3×1,6i00 =\u00a0 3 m; lo 70’s; 3 ran
\n08\/19\/19 Mon – 2x(400; 800; 400) = 2 mi; hi 70’s; 3 ran
\n08\/14\/19 Wed – 2x(1,600; 800) =\u00a0 3 mi; mid 70’s; 4 ran
\n08\/12\/19 Mon – 2x(800; 400); 800 = 2 mi; mid 70\/s; 2 ran
\n08\/07\/19 Wed – 6×800 =\u00a0 3 mi; hi 70’s; 3 ran
\n08\/05\/19 Mon – 800; 600; 2×200; 600; 800 = 2 mi; hi 70’s; 2 ran
\n07\/31\/19 Wed – 1,200; 800; 2×400; 800; 1,200 =\u00a0 3 mi; mid 80’s; 2 ran
\n07\/29\/19 Mon – 8×400 = 2 mi; low 80’s; 3 ran
\n07\/23\/19 Wed – 1,200; 800; 5x(300; 50 jog\/walk; 150 sprint); 800 =\u00a0 3 mi; hi 80’s; 2 ran.
\n07\/21\/19 Mon – 2x(600; 400; 200; 400) = 2 mi; hi 80’s; 3 ram
\n07\/17\/19 Wed – 3x(1,200; 400)\u00a0 =\u00a0 3 mi; mid 70’s; 2 ran
\n07\/15\/19 Mon – 2x(800; 600; 200) = 2 mi; mid 70’s; 2 ran
\n07\/10\/19 Wed – 3×1,600\u00a0 =\u00a0 3 mi; mid 70’s; 3 ran
\n07\/08\/19 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; mid 70’s; 2 ran
\n07\/03\/19 Wed – 4×1,200\u00a0 =\u00a0 3 mi; hi 70’s; 2 ran
\n07\/01\/19 Mon – 4x(200; 400; 200) = 2 mi; hi 70’s; 2 ran
\n06\/26\/19 Wed – 400; 800; 2×1,200; 800\u00a0 =\u00a0 3 mi; hi 70’s; 1 ran
\n06\/24\/19 Mon – 8×400 = 2 mi; lo 80’s; 2 ran
\n06\/19\/19 Wed – 4x(400; 800)\u00a0 =\u00a0 3 mi; lo 90’s; 2 ran
\n06\/17\/19 Mon – 400; 5x(300; 50 jog\/walk; 150 sprint); 400 = 2 mi; lo 90’s; 2 ran
\n06\/12\/19 Wed – 3(400; 1,200)\u00a0 =\u00a0 3 mi; hi 90’s; 1 ran
\n06\/10\/19 Mon – hot – lo 100’s, didn’t run
\n06\/05\/19 Wed – 6×800\u00a0 =\u00a0 3 mi; mid 70’s; 2 ran
\n06\/03\/19 Mon – 2x(600; 400; 200; 400) = 2 mi; mid 70’s; 3 ran
\n05\/29\/19 Wed – 2x(1,600; 800)\u00a0 =\u00a0 3 mi; lo 70’s; 3 ran
\n05\/27\/19 Mon – 3x(400; 200; 400); 200 = 2 mi; hi 60’s; 4 ran
\n05\/22\/19 Wed – 3×1,600 =\u00a0 3 mi; hi 60’s; 4 ran
\n05\/20\/19 Mon – 2x(400; 800; 400) = 2 mi; mid 60’s; 2 ran
\n05\/15\/19 Wed – rain
\n05\/13\/19 Mon – 2x(400; 800; 400) = 2 mi ; mid 60’s, 2 ran
\n05\/08\/19 Wed – 2×400; 2x( 800; 1,200); 400 =\u00a0 3 1\/4 mi; mid 60’s; 4 ran
\n05\/06\/19 Mon – 2×400; 4x(300; 50 jog\/walk; 150 sprint); 400 = 2 mi; lo 60’s; 2 ran
\n05\/01\/19 Wed – 1,600; 800; 400; 800; 1,600 =\u00a0 3 1\/4 mi; hi 60’s; 2 ran
\n04\/29\/19 Mon – 2x(800; 600; 400) = 2 1\/4 mi; hi 60’s; 3 ran
\n04\/24\/19 Wed – 800; 4x(400; 800) =\u00a0 3 1\/2 mi; hi 60’s; two ran
\n04\/22\/19 Mon –\u00a0 9×400 = 2 1\/4 mi; lo 70’s; 2 ran
\n04\/17\/19 Wed – 400; 2x( 800; 1,200); 800; 400 = 3 1\/2 mi; lo 70’s; 2 ran
\n04\/15\/19 Mon –\u00a0 2 1\/2 miles
\n04\/10\/19 Wed –\u00a0 rain
\n04\/08\/19 Mon –\u00a0 2 1\/2 mi
\n04\/03\/19 Wed – 3 3\/4 miles
\n04\/01\/19 Mon –\u00a0 2 3\/4 mi
\n03\/27\/19 Wed – 4 miles
\n03\/25\/19 Mon –\u00a0 2 3\/4 mi
\n03\/20\/19 Wed – 800; 1,200; 400; 1,600; 400; 1,200; 800 = 4 mi; mid 60’s; 2 ran
\n03\/18\/19 Mon –\u00a0 800; 4x(300; 50 jog\/walk; 150 sprint); 2×400 = 3 mi; lo 60’s; 3 ran
\n03\/13\/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 3 ran
\n03\/11\/19 Mon –\u00a0 800; 2×600; 2×400; 2×600; 800 = 3 mi; mid 50’s; 2 ran
\n03\/06\/19 Wed – rain
\n03\/04\/19 Mon –\u00a0 4x(400; 800) = 3 mi; mid 50’s; 2 ran
\n02\/27\/19 Wed – 800; 1,200; 1,600; 1,200; 400; 1,200 = 4 mi; rain, lo 50’s; 1 ran
\n02\/25\/19 Mon –\u00a0 6×800 = 3 mi; rain, lo 50’s; 1 ran
\n02\/20\/19 Wed – 800; 1,200; 1,600; 1,200; 400; 1,200 = 4 mi; lo 50’s; 1 ran
\n02\/18\/19 Mon –\u00a0 2×400; 2×600; 2×800; 2×600 = 3 mi; mid 50’s; 2 ran
\n02\/13\/19 Wed – rain – no workout
\n02\/11\/19 Mon – 3x(800; 2×400) = 3 mi; lo 50’s; 3 ran
\n02\/06\/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; lo 50’s; 2 ran
\n02\/04\/19 Mon – rain – no workout
\n01\/23\/19 Wed – Soccer Game – no workout
\n01\/21\/19 Mon – rain – no workout
\n01\/16\/19 Wed – rain – no workout
\n01\/14\/19 Mon – 800; 400; 600; 3×400; 600; 400; 800 = 3 mi; mid 50’s; 2 ran
\n01\/16\/19 Wed – rain – no workout
\n01\/14\/19 Mon – 4x(400; 800) = 3 mi; mid 50’s; 2 ran
\n01\/02\/19 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 1 ran
\n12\/31\/18 Mon – New Years Eve – no workout
\n12\/26\/18 Wed – 3x(400; 1,600) = 3 3\/4 mi; mid 50’s; 1 ran
\n12\/24\/18 Mon – Christmas Eve – no workout
\n12\/19\/`8 Wed – 800; 2x(1,600; 800) = 3 1\/2 mi; mid 50’s; 3 ran
\n12\/17\/18 Mon –\u00a0 2x(800; 600; 800)\u00a0 = 2 3\/4 mi; mid 50’s; 3 ran
\n12\/12\/18 Wed – 800; 3x(1,200; 400)= 3 1\/2 mi; hi 50’s; 2 ran
\n12\/10\/18 Mon – 4×400; 800; 4×400 = 2-1\/2 mi; hi 50’s; 3 ran
\n12\/05\/18 Wed – Cancelled – rain
\n12\/03\/18 Mon – 3x(400; 800); 400 = 2-1\/2 mi; lo 60’s; 3 ran
\n11\/28\/18 Wed – Cancelled – rain
\n11\/26\/18 Mon – 3x(800; 400) = 2-1\/4 mi; lo 60’s; 3 ran
\n11\/21\/18 Wed – Cancelled – rain
\n11\/19\/18 Mon – Cancelled – smoky air
\n11\/14\/18 Wed – 400; 3x(1,200; 400)= 3 1\/4 miles
\n11\/12\/18 Mon – 3x(800; 400) = 2-1\/4 mi; mid 60’s; 2 ran
\n11\/o7\/18 Wed – 3×1,600= 3 mi; mid 60’s; 0 ran
\n11\/05\/18 Mon – 3x(800; 400) = 2-1\/4 mi; mid 60’s; 3 ran
\n10\/31\/18 Wed – 800; 4x(300; 50 jog\/walk; 150 sprint); 2×400= 3 mi; lo 70’s; 2 ran
\n10\/29\/18 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
\n10\/24\/18 Wed – 1, 600; 400; 1,200; 400; 800; 400= 3 mi; lo 70.s; 2 ran
\n10\/22\/18 Mon – 8×400 = 2 mi; lo 70’s; 3 ran
\n10\/17\/18 Wed – 1, 600; 4x(300; 50 jog\/walk; 150 sprint); 1,200 = 3 mi; lo 70’s; 2 ran
\n10\/15\/18 Mon – 800; 600; 400; 2×200; 400; 600 = 2 mi; lo 70’s; 3 ran
\n10\/10\/18 Wed – 1,600; 2×800; 1,600 = 3 mi; lo 70’s; 2 ran
\n10\/08\/18 Mon – 800; 4×400; 800 = 2 mi; lo 70’s; 3 ran
\n10\/03\/18 Wed – 1,600; 800; 400; 800; 1,200 = 3 mi; lo 70’s, sprinkles; 1 ran
\n10\/01\/18 Mon – 600; 2x(400; 200; 400); 600 = 2 mi; lo 70’s; 3 ran
\n09\/26\/18 Wed – 400; 800; 2×1,200; 800; 400 = 3 mi; lo 70’s; 2 ran
\n09\/24\/18 Mon – 800; 4x(400; 200) = 2 mi; lo 70’s; 3 ran
\n09\/19\/18 Wed – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 70’s; 2 ran
\n09\/17\/18 Mon – 600; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; lo 70’s; 2 ran
\n09\/12\/18 Wed – 3×1,600 = 3 mi; lo 70’s; 1 ran
\n09\/10\/18 Mon – 4x(400; 200; 200) = 2 mi; lo 70’s; 2 ran
\n09\/05\/18 Wed – 6×800 = 3 mi; mid 70’s; 1 ran
\n09\/03\/18 Mon – 8×400 = 2 mi; mid 70’s; 2 ran
\n08\/29\/18 Wed – 800; 400; 600; 3×400; 600; 400; 800 = 3 mi; mid 70’s; 2 ran
\n08\/27\/18 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 70’s; 3 ran
\n08\/22\/18 Wed – 800; 600; 4x(300; 50 jog\/walk; 150 sprint); 600; 800 = 3 mi; mid 70’s; 2 ran
\n08\/20\/18 Mon – 400; 4x(400; 200); 400 = 2 mi; mid 70’s; 3 ran
\n08\/15\/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 80’s; 1 ran
\n08\/13\/18 Mon – at WG Hi – 800; 400; 4×200; 400; 800 = 2 mi; lo 80’s; 1 ran
\n08\/08\/18 Wed – at WG Hi – 800; 2×1,600; 800 = 3 mi; lo 80’s; 2 ran
\n08\/06\/18 Mon – at WG Hi – 600; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; lo 80’s; 2 ran
\n08\/01\/18 Wed – at WG Hi – 6×800 = 3 mi; lo 80’s; 2 ran
\n07\/30\/18 Mon – at WG Hi – 2x(800; 2×400) = 2 mi; lo 80’s; 1 ran
\n07\/25\/18 Wed – at WG Hi – 2×800; 4×400; 2×800 = 3 mi; lo 80’s 2 ran
\n07\/23\/18 Mon – at WG Hi – 2×400; 2×300; 2×200; 2×300; 2×400 = 2 mi; lo 80’s; 2 ran
\n07\/18\/18 Wed – at WG Hi – 800; 600; 4x(300; 50 jog\/walk; 150 sprint); 600; 800 = 3 mi; lo 80’s; 2 ran
\n07\/16\/18 Mon – at WG Hi – 8×400 = 2 mi = 2 mi; hi 70’s; 1 ran
\n07\/11\/18 Wed – at SJCC – 800; 400; 1,200; 400; 1,600; 400 = 3 mi; lo 80’s 1 ran
\n07\/09\/18 Mon – at SJCC – 4x(400; 200); 2×400 = 2 mi; hi 70’s; 2 ran = 2 mi; lo 80’s; 1 ran
\n07\/04\/18 Wed – no work-out – 4th of July
\n07\/02\/18 Mon – at WG Hi – track was closed
\n06\/27\/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 70’s; 2 ran
\n06\/25\/18 Mon – at WG Hi – 600; 4x(300; 50 jog\/walk; 150 sprint); 600 = 2 mi; hi 70’s; 0 ran
\n06\/20\/18 Wed – at WG Hi – 1,200; 800; 2×400; 800; 1,200 = 3 mi; hi 70’s; 3 ran
\n06\/18\/18 Mon – at WG Hi – 600; 2×400; 2×200; 2×400; 600 = 2 mi; hi 70’s; 3 ran
\n06\/13\/18 Wed – at WG Hi – 1,600; 400; 1,200; 400; 800; 400 = 3 mi; hi 70’s; 3 ran
\n06\/11\/18 Mon – at WG Hi – 8×400 = 2 mi; mid 70’s; 3 ran
\n06\/06\/18 Wed – at WG Hi – 800; 600; 4x(300; 50 jog\/walk; 150 sprint); 600; 800 = 3 mi; hi 50’s; 2 ran
\n06\/04\/18 Mon – at WG Hi – 3×400; 2×600; 2×400 = 2 mi; 0 ran – Warriors won the NBA championship
\n05\/30\/18 Wed – at WG Hi – 2x(1,200; 800; 400)= 3 mi; lo 70’s; 1 ran
\n05\/28\/18 Mon – Memorial day, at WG Hi – 2x(2×400; 2×200); 2×400 = 2 mi; lo 70’s; 1 ran
\n05\/23\/18 Wed – at WG Hi – 12,00; 400; 4x(300; 50 jog\/walk; 150 sprint); 2×800 = 3 mi; mid 60’s; 2 ran
\n05\/21\/18 Mon – at WG Hi – 600; 2×400; 2×200; 2×400; 600 = 2 mi; mid 60’s; 2 ran
\n05\/16\/18 Wed – at Willow Glen Hi – 6×800 = 3 mi; mid 60’s; 2 ran
\n05\/14\/18 Mon – at Willow Glen Hi – 2x(400; 300; 200; 200; 300; 400) = 2-1\/4 mi; mid 60’s; 4 ran
\n05\/09\/18 Wed – at Willow Glen Hi – 3x(400; 1,200); 400 = 3-1\/4 mi; mid 60’s; 1 ran
\n05\/07\/18 Mon – at Willow Glen Hi – 9×400 = 2-1\/4 mi; mid 60’s; 0 ran
\n05\/02\/18 Wed – at Cupertino Hi – 1,600; 1,200; 800; 2×400; 800 = 3-1\/4 mi; mid 60’s; 2 ran
\n04\/30\/18 Mon – at Cupertino Hi – 1,200; 2×800; 1,200 = 2-1\/2 mi; lo 60’s; 2 ran
\n04\/25\/18 Wed – at Willow Glen Hi – 2x(1,200; 1,600) = 3-1\/2 mi; hi 60’s; 4 ran
\n04\/23\/18 Mon – at Willow Glen Hi – 2×600; 4x(300; 50 jog\/walk; 150 sprint); 4×600 = 2-1\/2 mi; lo 70’s three ran
\n04\/18\/18 Wed – at SJCC – 800; 1,200; 1,600; 1,200; 800 = 3-1\/2 mi; mid 60’s; 1 ran
\n04\/16\/18 Mon – at SJCC – 800; 3x(600; 400; 200) = 2-3\/4 mi; mid 60’s; two ran
\n04\/11\/18 Wed – 3×800; 1,200; 3×800 = 3-3\/4 mi; mid 60’s; 4 ran
\n04\/09\/18 Mon – 2×400; 2×600; 400; 2×600; 2×400 = 2-3\/4 mi; hi 60’s; 5 ran
\n04\/04\/18 Wed – 3×800; 4x(300; 50 jog\/walk; 150 sprint); 2×800 = 3-3\/4 mi; mid 60’s; 3 ran
\n04\/02\/18 Mon – 12×400 = 3 mi; mid 60’s; 5 ran
\n03\/28\/18 Wed – 8×800 = 4 mi; hi 50’s; 3 ran
\n03\/26\/18 Mon – 2×400; 2×600; 800; 2×600; 2×400 = 3 mi; hi 50’s; 4 ran
\n03\/21\/18 Wed – Rained out
\n03\/19\/18 Mon – Rained out
\n03\/14\/18 Wed – Rained out
\n03\/12\/18 Mon – Daylight Savings Starts – 12×400 = 3 mi; mid 60’s 1 ran
\n03\/07\/18 Wed – 2×800; 2×1,600; 2×800 = 4 mi; lo 50’s; 1 ran
\n03\/05\/18 Mon – 800; 2x(800; 400; 800) = 3 mi; lo 50’s; 1 ran
\n02\/28\/18 Wed – 4×1,600 = 4 mi; lo 50’s; 1 ran
\n02\/26\/18 Mon – 4x(800; 400) = 3 mi; lo 50’s; 2 ran
\n02\/21\/18 Wed – 2x(800; 1,600; 800) = 4 mi; lo 50’s; 3 ran
\n02\/19\/18 Mon – 2×400; 2×600; 800; 2×600; 2×400 = 3 mi; lo 50’s; 3 ran
\n02\/14\/18 Wed – 1,600; 800; 4×400; 800; 1,600 = 4 mi; mid 50’s; 2 ran
\n02\/12\/18 Mon – Soccer game – no parking; hi 50’s; 0 ran
\n02\/07\/18 Wed – 2×800; 1,200; 1,600; 1,200; 800 = 4 mi; lo 60’s; 5 ran
\n02\/05\/18 Mon – 2x(800; 1,200); 800 = 3 mi; lo 60’s; 3 ran
\n01\/31\/18 Wed – 4×1,600 = 4 mi; hi 50’s; 3 ran
\n01\/29\/18 Mon – 2×600; 3×800; 2×600 = 3 mi; mid 50’s; 2 ran
\n01\/24\/18 Wed – rain
\n01\/22\/18 Mon – 4x(800; 400) = 3 mi; rain threat, mid 50’s; 1 ran
\n01\/17\/18 Wed – 4 mi; mid 50’s; 3 ran
\n01\/15\/18 Mon – 4x(800; 400) = 3 mi; mid 50’s; 2 ran
\n01\/10\/18 Wed – rain
\n01\/08\/18 Mon – rain
\n01\/03\/18 Wed – Rain – no work-out
\n01\/01\/18 Mon – Happy New Year – 2x(1,600; 800) = 3 mi; mid 50’s; 2 ran<\/p>\n","protected":false},"excerpt":{"rendered":"

Summer is gone and it’s cooler. Daylight savings time is gone too, so the workouts are in the dark. Since it is cooler, we are going to reduce the intense strain on out muscles and transition to longer, slower paced … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":35,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-1868","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-u8","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1868","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=1868"}],"version-history":[{"count":58,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1868\/revisions"}],"predecessor-version":[{"id":1958,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1868\/revisions\/1958"}],"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=1868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}