{"id":1960,"date":"2020-01-06T11:07:34","date_gmt":"2020-01-06T19:07:34","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=1960"},"modified":"2020-12-31T08:24:17","modified_gmt":"2020-12-31T16:24:17","slug":"2020-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=1960","title":{"rendered":"2020"},"content":{"rendered":"

We are on standard time. It is cooler now for work-outs. With the cooling, we may pull cold muscles so we have transitioned to slower paced, longer, intervals.\u00a0 Our transitions on alternate Mondays were one lap increases in distance until the total goes from two to three miles. Alternate Wednesdays, we similarly stepped to four miles from three. Since it is cooler, the intervals are slower paced and 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 lengths. 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 Lincoln Hi track is available now through the main turnstile on Olive Avenue. If it is locked, you can climb over the 8′ tall turnstile. If you are afraid of heights, you can try some nearby gates or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive.<\/p>\n

Because of the coronavirus ban on group gatherings, there will be no formal group work-outs. If you choose to show up anyway to do a work-out, the below are suggested:<\/p>\n

01\/06\/21 Wed\u00a0 –\u00a0\u00a0 = 4 miles
\n01\/04\/21 Mon –\u00a0\u00a0\u00a0 = 3 miles<\/p>\n

Completed –
\n12\/30\/20 Wed\u00a0 –\u00a0 800; 600; 800; 1,200; 800; 600; 800 = 4 mi; lo 50’s; 2 ran
\n12\/28\/20 Mon –\u00a0\u00a0 600; 800; 1,200; 800; 600 = 3 mi; lo 50’s; 4 ran
\n12\/22\/20 Wed\u00a0 –\u00a0 2×800; 2×1,600; 1,200 = 3-3\/4 mi; mid 50’s; 2 ran
\n12\/21\/20 Mon –\u00a0 \u00a0 6×800 = 3 mi; hi 50’s; 4 ran
\n12\/16\/20 Wed\u00a0 –\u00a0 800; 1,200; 1,600; 1,200; 800; 400 = 3-3\/4 mi[ hi 50’s; 2 ran
\n12\/14\/20 Mon –\u00a0\u00a0 800; (7×400); 800 = 2-3\/4 mi; hi 50’s; 3 ran
\n12\/09\/20 Wed\u00a0 –\u00a0 3×1,600; 800 = 3 1\/2 mi; lo 60’s; 3 ran
\n12\/07\/20 Mon –\u00a0\u00a0 400; 800; 400; 1,200; 400; 800; 400 = 2-3\/4 mi; hi 50’s; 4 ran
\n12\/02\/20 Wed\u00a0 –\u00a0 2x(800; 1,200; 800) = 3 1\/2 mi; hi 50’s; 3 ran
\n11\/30\/20 Mon –\u00a0\u00a0 800; 400; 800; 1,200; 800 = 2-1\/2 mi; hi 50’s; 3 ran
\n11\/26\/20 Wed\u00a0 – No workout – day before Thanksgiving races
\n11\/23\/20 Mon –\u00a0\u00a0 3x(400; 800); 400 = 2-1\/2 mi; hi 50’s; 2 ran
\n11\/18\/20 Wed\u00a0 –\u00a0 2x(800; 1,600); 400= 3 1\/4 mi; lo 60’s; 4 ran
\n11\/16\/20 Mon –\u00a0 5×800= 2-1\/2 mi; lo 60’s; 2 ran
\n11\/11\/20 Wed\u00a0 –\u00a0 2x(400; 1,600; 400); 400= 3 1\/4 mi; mid 60’s; 3 ran
\n11\/09\/20 Mon –\u00a0 3x(800; 400)= 2-1\/4 m; mid 60’s; 3 ran
\n11\/04\/20 Wed\u00a0 –\u00a0 1,200; 2x(400, 800); 1,200= 3 mi; lo 70’s; 2 ran
\n11\/02\/20 Mon –\u00a0 2×800; 400; 2×800= 2-1\/4 mi; lo 70’s; 2 ran
\n10\/28\/20 Wed\u00a0 –\u00a0 1,600; 2×600; 1,600= 3 mi; mid 70’s; 4 ran
\n10\/26\/20 Mon –\u00a0 2×800; 4x(400; 800)= 2 mi; hi 70’s; 2 ran
\n10\/21\/20 Wed\u00a0 – 3 mi; lo 80’s; 2 ran
\n10\/19\/20 Mon –\u00a0 2 mi; lo 80’s; 1 ran
\n10\/14\/20 Wed\u00a0 – 6×800 = 3 mi; lo 80’s; 2 ran
\n10\/12\/20 Mon –\u00a0 8×400 = 2 mi; lo 80’s; 2 ran
\n10\/07\/20 Wed\u00a0 – 1,600; 400; 800; 400; 1,600 = 3 mi; lo 80’s; 2 ran
\n10\/05\/20 Mon\u00a0 – 600; 2×800; 600; 400 = 2 mi; smog, hi 70’s; 2 ran
\n09\/30\/20 Wed\u00a0 – 3×1,600 = 3 mi; smog, hi 70’s; 2 ran
\n09\/28\/20 Mon –\u00a0 4x(400; 800; 400) = 2 mi; smog, hi 70’s; 2 ran
\n09\/23\/20 Wed\u00a0 – 3×1,600 = 3 mi; smog, lo 80’s; 1 walked
\n09\/21\/20 Mon –\u00a0 400; 200; 600; 200; 400; 200; 600; 200; 400 = 2 mi; lo 80’s; 2 ran
\n09\/16\/20 Wed\u00a0 – 4×1,200 = 3 mi; hi 70’s; 2 ran
\n09\/14\/20 Mon –\u00a0 walked; more bad air. mid 70’s; 1 walked
\n09\/09\/20 Wed\u00a0 – walked; more bad air. mid 60’s; 1 walked
\n09\/07\/20 Mon –\u00a0 walked; more bad air. mid 60’s; 1 walked
\n09\/02\/20 Wed\u00a0 – 400; 800; 400; 1,600; 400; 800; 400 = 3 mi; smoggy; 2 ran
\n08\/31\/20 Mon –\u00a0 600; 2×800; 600; 400 = 2 mi; smoggy; 0 ran
\n08\/26\/20 Wed\u00a0 – 400; 800; 400; 1,600; 400; 800; 400 = 3 mi; smoke; 0 ran
\n08\/24\/20 Mon –\u00a0 600; 2×800; 600; 400 = 2 mi; smoke; 0 ran
\n08\/19\/20 Wed\u00a0 – 400; 800; 400; 1,600; 400; 800; 400 = 3 mi; smoke; 0 ran
\n08\/17\/20 Mon –\u00a0 600; 2×800; 600; 400 = 2 mi; smoke; 0 ran
\n08\/12\/20 Wed\u00a0 – 1,600; 400; 800; 400; 1,600 = 3 mi; hi 80’s; 1 ran
\n08\/10\/20 Mon – 800; 4×200; 2×400; 4×200; 800 = 2 mi; hi 80’s; 2 ran
\n08\/05\/20 Wed\u00a0 – 4×1,200; = 3 mi; lo 80’s; 1 ran
\n08\/03\/20 Mon – 800; 600; 400; 600; 800 = 2 mi; lo 80’s; 1 ran
\n07\/29\/20 Wed\u00a0 – 800; 2×1,600; 800 = 3 mi; hi 80’s; 2 ran
\n07\/27\/20 Mon – 400; 8x(300; 50 jog\/walk; 150 sprint); 400 = 2 mi;
\n07\/22\/20 Wed\u00a0 – 1,600; 2×800; 1,600 = 3 mi; hi 80’s; 2 ran
\n07\/20\/20 Mon – 8×400 = 2 mi; hi 80’s; 2 ran
\n07\/15\/20 Wed\u00a0 – 800; 1,200; 1,600; 1,200 = 3 mi; hi 80’s; 2 ran
\n07\/13\/20 Mon\u00a0 – 800; 200; 400; 200; 600; 800; 200 = 2 mi; hi 80’s; 2 ran
\n07\/08\/20 Wed\u00a0 – 800; 3×1,200; 400 = 3 mi; hi 80’s; 1 ran
\n07\/06\/20 Mon –\u00a0 3×400; 800; 3×400 = 2 mi; hi 80’s; 1 ran
\n07\/01\/20 Wed\u00a0 – 1,200; 6x(300; 50 jog\/walk; 150 sprint); 1,200 = 3 mi; lo 90’s; 1 ran
\n06\/29\/20 Mon –\u00a0 800; 2x(400; 800) = 2 mi; lo 90’s; 2 ran
\n06\/24\/20 Wed\u00a0 – 3×1,600 = 3 mi; lo 90’s; 2 ran
\n06\/22\/20 Mon – 400; 8x(300; 50 jog\/walk; 150 sprint); 400 = 2 mi; lo 90’s; 1 ran
\n06\/17\/20 Wed\u00a0 – 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 90’s; 2 ran
\n06\/15\/20 Mon –\u00a0 800; 400; 4×200; 400; 800 = 2 mi; lo 90’s; 2 ran
\n06\/10\/20 Wed\u00a0 – 800; 2x(1,600; 400) = 3 mi; lo 80’s; 2 ran
\n06\/08\/20 Mon – 8×400 = 2 mi; lo 80’s; 3 ran
\n06\/03\/20 Wed\u00a0 -800; 2x(1,200; 800) = 3 mi; mid 80’s; 2 ran
\n06\/01\/20 Mon – 1,200; 2x(400; 600; 800) = 2 mi; lo 90’s; 1 ran
\n05\/27\/20 Wed\u00a0 – 1,200; 6x(300; 50 jog\/walk; 150 sprint); 1,200 = 3 mi; lo 70’s; 2 ran
\n05\/25\/20 Mon – Memorial Day – No work-out
\n05\/20\/20 Wed\u00a0 – 3×1,600 = 3 mi; lo 60’s; 2 ran
\n05\/18\/20 Mon – 800; 2x(400; 800) = 2 mi; mid 60’s; 3 ran
\n05\/13\/20 Wed\u00a0 – 3x(400; 1,200); 400 = 3-1\/4 mi; lo 60’s; 3 ran
\n05\/11\/20 Mon\u00a0 – 8×400 = 2 mi; mid 60’s; 3 ran
\n05\/06\/20 Wed\u00a0 – 1,200; 400; 800; 400; 800; 400; 1,200 = 3-1\/4 mi; mid 60’s; 1 ran
\n05\/04\/20 Mon – 600; 3x(400; 600) = 2-1\/4 mi; mid 60’s; 2 ran
\n04\/29\/20 Wed\u00a0 – 1,200; 400; 800; 400; 400; 800; 400; 1,200 = 3-1\/2 mi; mid 60’s; 2 ran
\n04\/27\/20 Mon – 600; 8x(300; 50 jog\/walk; 150 sprint); 600 = 2-1\/4 mi; mid 60’s; 3 ran
\n04\/22\/20 Wed\u00a0 – 1,200; 800; 400; 800; 400; 800; 1,200 = 3-1\/2 mi; mid 60’s; 3 ran
\n04\/20\/20 Mon – 4x(800;200) = 2-1\/2 mi; mid 60’s; 2 ran
\n04\/15\/20 Wed\u00a0 – 3×1,600; 1,200 = 3-3\/4 mi; mid 60’s; 2 ran
\n04\/13\/20 Mon – 4x(400; 200;400) = 2-1\/2 mi; mid 60’s; 2 ran
\n04\/08\/20 Wed\u00a0 – 1,600; 1,200; 2×1,600 = 3-3\/4 miles; mid 60’s; 1 ran
\n04\/06\/20 Mon – canceled, rain
\n04\/01\/20 Wed\u00a0 – 1,600; 1,200; 800; 1,200; 1,600 = 4 miles
\n03\/30\/20 Mon –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 = 2-3\/4 miles; lo 60’s; 4 ran
\n03\/25\/20 Wed\u00a0 – 1,600; 2x(800; 400); 800; 1,600 = 4 mi; lo 60’s; 1 ran
\n03\/23\/20 Mon – canceled, rain
\n03\/18\/20 Wed\u00a0 – canceled, rain
\n03\/16\/20 Mon –\u00a0 canceled, rain
\n03\/11\/20 Wed\u00a0 – 2×1,200; 2×800; 2×1,200 = 4 mi; lo 60’s; 4 ran
\n03\/09\/20 Mon – 1,200; 800; 400; 2×200; 400; 2×800 = 3 mi; lo 60’s; 2 ran
\n03\/04\/20 Wed – 4×1,600 = 4 mi; hi 50’s; one ran
\n03\/02\/20 Mon – 1,200; 6x(300; 50 jog\/walk; 150 sprint); 1,200 = 3 mi; hi 50’s; two ran
\n02\/26\/20 Wed – 1,600; 2x(800; 1,600) = 4 mi; hi 50’s; 2 ran
\n02\/24\/20 Mon – 6×800 = 3 mi; hi 50’s; 2 ran
\n01\/19\/20 Wed – 2x(400; 800; 400; 1,600) = 4 mi; hi 50’s; 2 ran
\n02\/17\/20 Mon – 2x(1,200; 800; 400) = 3 mi; hi 50’s; 2 ran
\n02\/12\/20 Wed – 2x(1,600; 400; 1,200) = 4 mi; hi 50’s; 1 ran
\n02\/10\/20 Mon – no workout – school soccer game
\n02\/05\/20 Wed – 4×1,600 = 4 mi; hi 50’s; 3 ran
\n02\/03\/20 Mon – 1,200; 2x(400; 600; 800) = 3 mi; hi 50’s; 4 ran
\n01\/29\/20 Wed – 1,600; 2x(800;1,600) = 4 mi; mid 50″s; 2 ran
\n01\/27\/20 Mon – 800; 2x(400; 800); 1,600 = 3 mi; mid 50’s; 3 ran
\n01\/22\/20 Wed – 2x(800;1,600); 1,200= 3 3\/4 mi; mid 50’s; 2 ran
\n01\/20\/20 Mon – rain clouds
\n01\/15\/20 Wed – 800; 3×1,600= 3 1\/2 mi; lo 50’s; 2 ran
\n01\/13\/20 Mon – 1,200; 2x(400; 600; 800) = 3 mi; lo 50’s; 1 ran
\n01\/08\/20 Wed – rain clouds
\n01\/06\/20 Mon – 6×800 = 3 mi; mid 50’s; 2 ran
\n01\/01\/20 Wed – No work-out – New Year’s Day
\n12\/30\/19 Mon –\u00a0 4x(400; 800) = 3 mi; mid 50’s; 3 ran
\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<\/p>\n","protected":false},"excerpt":{"rendered":"

We are on standard time. It is cooler now for work-outs. With the cooling, we may pull cold muscles so we have transitioned to slower paced, longer, intervals.\u00a0 Our transitions on alternate Mondays were one lap increases in distance until … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":34,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-1960","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-vC","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1960","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=1960"}],"version-history":[{"count":58,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1960\/revisions"}],"predecessor-version":[{"id":2054,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/1960\/revisions\/2054"}],"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=1960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}