{"id":2055,"date":"2020-12-31T08:28:18","date_gmt":"2020-12-31T16:28:18","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=2055"},"modified":"2022-01-01T14:31:19","modified_gmt":"2022-01-01T22:31:19","slug":"2021-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=2055","title":{"rendered":"2021"},"content":{"rendered":"

We are on standard time. The days for work-outs are shorter and colder. With the cold, our muscles are tighter, so we transitioned to slower paced, longer, intervals. 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 your 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

The suggested workouts are:
\n12\/29\/21 Wed\u00a0 – 4×1,600 = 4 miles
\n12\/27\/21 Mon – 400; 800; 1,200; 1,200; 800; 400 = 3 miles<\/p>\n

Completed
\n12\/29\/21 Wed –\u00a0 rained out
\n12\/27\/21 Mon – 400; 800; 1,200; 1,200; 800; 400 = 3 mi;lo 50’s; 4 ran
\n12\/22\/21 Wed\u00a0 – 3x(1,600; 400) = 3 3\/4 mi; sprinkles; 3 ran
\n12\/20\/21 Mon – 3x(400; 800; 400) = 3 mi; mid 50’s; 3 ran
\n12\/15\/21 Wed\u00a0 – 1,600; 1,200; 2×1,600 = 3 3\/4 mi; hi 50’s; 4 ran
\n12\/13\/21 Mon – 4×400; 1,200; 4×400 = 2 3\/4 mi; rain
\n12\/08\/21 Wed\u00a0 – 800; 2x(1,600; 800) = 3 1\/2 miles; lo 60’s; 3 ran
\n12\/06\/21 Mon – 800; 3x(400; 800) = 2 3\/4 mi; lo 60’s; 2 ran
\n11\/31\/21 Wed \u00a0 – 800; 4x(400; 800) = 3 1\/2 mi; lo 60’s; 2 ran
\n11\/29\/21 Mon\u00a0 – 5×800 = 2 1\/2 mi; lo 60’s; 2 ran
\n11\/24\/21 Wed\u00a0 – ? = 3 1\/4; lo 60’s; 2 ran
\n11\/22\/21 Mon –\u00a0 ? = 2 1\/2; lo 60’s; 4 ran
\n11\/17\/21 Wed\u00a0 – 400; 3x(1,200; 400) = 3 1\/4 mi; lo 60’s; 2 ran
\n11\/15\/21 Mon\u00a0 – 3x(400; 800) = 2 1\/4 mi; lo 60’s; 4 ran
\n11\/10\/21 Wed\u00a0 – 2x(1,600; 800) = 3 mi; lo 60’s; 2 ran
\n11\/08\/21 Mon – 800; 4x(400; jog 150); 800 = 2 1\/4 mi; lo 60’s; 3 ran
\n11\/03\/21 Wed\u00a0 – 1,600; 4×400; 1,600 = 3 mi; lo 60’s; 2 ran
\n11\/01\/21 Mon\u00a0 –\u00a0 800; 4×400; 800 = 2 mi; lo 60’s, light showers; 2 ran
\n10\/20\/21 Wed\u00a0 – 3x(1,200; 400) = 3 mi; lo 60’s; 2 ran
\n10\/18\/21 Mon –\u00a0 8×400 = 2 mi; mid 60’s; 3 ran
\n10\/20\/21 Wed\u00a0 – 2×800; 1,600; 2×800 = 3 mi; hi 60’s; 2 ran
\n10\/18\/21 Mon –\u00a0 2x(400; 600; 400; 200) = 2 mi; hi 60’s; 3 ran
\n10\/13\/21 Wed\u00a0 – 6×800 = 3 mi; hi 60’s; 2 ran
\n10\/11\/21 Mon\u00a0 –\u00a0 Columbus Day – 5x(200;\u00a0 400); 200 = 2 mi; lo 70’s; 3 ran
\n10\/06\/21 Wed\u00a0 – 2x(1,600; 800) = 3 mi mid 70’s; 2 ran
\n10\/04\/21 Mon\u00a0 – 800; 400; 4×200; 400; 800 = 2 mi; mid 70’s; 2 ran
\n09\/29\/21 Wed\u00a0 – 800; 2x(1,200; 800) = 3 mi; mid 70’s; 2 ran
\n09\/27\/21 Mon –\u00a0 800; 6×400 = 2 mi; mid 70’s; 3 ran
\n09\/22\/21 Wed\u00a0 – 3×1,600 = 3 mi; mid 70’s; 2 ran
\n09\/20\/21 Mon – 600; 4x(400; jog 150); 600 = 2 mi; mid 70’s; 2 ran
\n09\/15\/21 Wed\u00a0 – 1,200; 800; 2×400; 800; 1,200 = 3 mi; mid 70’s; 3 ran
\n09\/13\/21 Mon – 2x(400; 4×200; 400)\u00a0 = 2 mi; mid 70’s; 2 ran
\n09\/08\/21 Wed\u00a0 – 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; mid 70’s; 1 ran
\n09\/06\/21 Mon – Labor Day – 2x(400; 800; 400)\u00a0 = 2 mi; mid 70’s; 1 ran
\n09\/01\/21 Wed\u00a0 – 6×800 = 3 mi; mid 70’s; 1 ran
\n08\/30\/21 Mon – 8×400\u00a0 = 2 mi; mid 70’s; 1 ran
\n08\/25\/21 Wed\u00a0 – 2x(1,600; 800) = 3 mi; mid 70’s; 1 ran
\n08\/23\/21 Mon – 800;\u00a0 400; 4×200; 400; 800\u00a0 = 2 mi; hi 70’s; 2 ran
\n08\/18\/21 Wed\u00a0 – 2×800; 5x(400; jog 150); 600 = 3 mi; mid 70’s; 2 ran
\n08\/16\/21 Mon – 200; 5x(400; 200) = 2 mi; hi 70’s; 2 ran
\n08\/11\/21 Wed \u00a0 – 4×1,200 = 3 mi; hi 70’s; 2 ran
\n08\/09\/21 Mon – 200; 400; 600; 800; 600; 400; 200 = 2 mi; hi 70’s; 2 ran
\n08\/04\/21 Wed\u00a0 – 2x(1,600; 800) = 3 mi; hi 70’s; 2 ran
\n08\/02\/21 Mon –\u00a0 800; 4x(400; 200) = 2 mi; hi 70’s; 3 ran
\n07\/28\/21 Wed\u00a0 – 4x(800; 400) = 3 mi; hi 70’s; 2 ran
\n07\/26\/21 Mon –\u00a0 800; 4x(400; 200) = 2 mi; hi 70’s; 3 ran
\n07\/21\/21 Wed\u00a0 – 6×800 = 3 mi; 80’s; 1 ran
\n07\/19\/21 Mon –\u00a0 8×400 = 2 mi; 80’s; 3 ran
\n07\/14\/21 Wed\u00a0 – 400; 800; 2×1,200; 800; 400 = 3 mi; hi 80’s, 2 ran
\n07\/12\/21 Mon –\u00a0 200; 400; 600; 800; 600; 400; 200 = 2 mi; hi 80’s; 5 ran
\n07\/07\/21 Wed\u00a0 – 4×1,200 = 3 mi; lo 80’s; 3 ran
\n07\/05\/21 Mon\u00a0 – Independence Day – 800; 3x(400; jog 150); 800 = 2 mi; lo 80’s; 3 ran
\n06\/30\/21 Wed\u00a0 –\u00a0 1,200; 800; 2×400; 800; 1,200 = 3 mi; lo 80’s; 2 ran
\n06\/28\/21 Mon –\u00a0 2x(400; 800; 400) = 2 mi; lo 80’s; 2 ran
\n06\/23\/21 Wed\u00a0 – 6×800 = 3 mi; lo 80’s; 2 ran
\n06\/21\/21 Mon – \u00a0 2x(400; 800; 400) = 2 mi; lo 80’s; 4 ran
\n06\/16\/21 Wed –
\n06\/14\/21 Mon –
\n06\/09\/21 Wed\u00a0 – track closed – girls’ lacrosse game
\n06\/07\/21 Mon –\u00a0 800; 3x(400; jog 150); 800 = 2 mi; lo 80’s; 1 ran
\n06\/02\/21 Wed\u00a0 – graduation – track unavailable
\n05\/31\/21 Mon –\u00a0 9×400 = 2-1\/4 mi; mid 70’s; 2 ran
\n05\/26\/21 Wed –\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 =3-1\/4 mi; lo 70’s; 2 ran
\n05\/24\/21 Mon –\u00a0 soccer game – track unavailable
\n05\/19\/21 Wed\u00a0 –\u00a0 2x(1,600; 400); 16,000 = 3-1\/4 miles; lo 70’s; 2 ran
\n05\/17\/21 Mon –\u00a0 3x(800; 400) = 2-1\/4 mi; lo 70’s; 4 ran
\n05\/12\/21 Wed\u00a0 –\u00a0 1,600; 1,200; 800; 400; 16,000 = 3-1\/2 mi; hi 70’s; 2 ran
\n05\/10\/21 Mon –\u00a0 2×800; 3x(400; jog 150); 800 = 2-1\/2 mi; mid 70’s; 4 ran
\n05\/05\/21 Wed\u00a0 –\u00a0 2x(1,200; 800; 400); 1,200 = 3-1\/2 mi; mid 70’s; 3 ran
\n05\/03\/21 Mon –\u00a0 800; 2×400; 800; 2×400; 800 = 2-1\/2 mi; hi 70’s; 3 ran
\n04\/28\/21 Wed\u00a0 – \u00a0 800; 1,600; 1,200; 1,600; 800 = 3-3\/4 mi; lo 70’s; 2 ran
\n04\/26\/21 Mon – \u00a0\u00a0 soccer game – track unavailable
\n04\/21\/21 Wed\u00a0 – \u00a0 800; 1,600; 1,200; 1,600; 800 = 3-3\/4 mi; hi 60′ 2 ran
\n04\/19\/21 Mon – \u00a0 800; 3×400; 800; 2×400; 800 = 2-3\/4 mi; hi 60’s;2 ran
\n04\/06\/21 Wed\u00a0 –\u00a0 4×1,600 = 4 mi; lo 70’s; 1 ran
\n04\/05\/21 Mon –\u00a0 400; 800; 400; 1,200; 400; 800; 400 = 2-3\/4 mi; lo 70’s; 2 ran
\n03\/31\/21 Wed\u00a0 – 4x(1,200; 400) = 4 mi; lo 70’s; 2 ran
\n03\/29\/21 Mon –\u00a0\u00a0 6×800; 3x(400; jog 150) = 3 mi; lo 70’s; 4 ran
\n03\/24\/21 Wed\u00a0 –\u00a0 1,600; 2x(800; 1,600) = 4 mi; hi 60’s; 2 ran
\n03\/22\/21 Mon –\u00a0\u00a0 800; 4x(400; jog 150); 800; 3x(400; jog 150) = 3 mi; mid 60’s; 4 ran
\n03\/17\/21 Wed\u00a0 –\u00a0\u00a0 1,600; 2x(800; 1,600) = 4 mi; mid 50’s rain threat; 1 ran
\n03\/15\/21 Mon –\u00a0\u00a0 400; 800; 2×1,200; 800; 400 = 3 mi; hi 50’s; 3 ran
\n03\/10\/21 Wed\u00a0 –\u00a0\u00a0 1,600; 2x(800; 1,600) = 4 mi; rain; 0 ran
\n03\/08\/21 Mon –\u00a0\u00a0 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; hi 50’s; three ran
\n03\/03\/21 Wed\u00a0 –\u00a0 800; 1,200; 1,600; 1,200; 1,600 = 4 mi; hi 50’s; two ran
\n03\/01\/21 Mon –\u00a0\u00a0 4x(800; 400) = 3 mi; lo 60’s; 4 ran
\n02\/24\/21 Wed\u00a0 –\u00a0 2x(800; 1,600; 800) = 4 mi; lo 60’s; 3 ran
\n02\/22\/21 Mon –\u00a0\u00a0 800; 4x(400; jog 150); 2×800 = 3 mi; lo 60’s; 4 ran
\n02\/17\/21 Wed\u00a0 –\u00a0\u00a0 1,600; 1,200; 800; 2×400; 800; 1,200 = 4 mi; mid 50’s; 3 ran
\n02\/15\/21 Mon –\u00a0\u00a0\u00a0 6×800 = 3 mi; lo 50’s; 3 ran
\n02\/10\/21 Wed\u00a0 –\u00a0\u00a0 4x(1,200; 400) = 4 mi; mid 50’s; 3 ran
\n02\/08\/21 Mon –\u00a0\u00a0\u00a0 2x(800; 200; 600); 800 = 3 mi; lo 50’s; 4 ran
\n02\/02\/21 Wed\u00a0 –\u00a0\u00a0 4×1,600 = 4 m; lo 50’s; 3 ran
\n01\/31\/21 Mon –\u00a0\u00a0\u00a0 400; 600; 400; 800; 400; 800; 400; 600; 400 = 3 mi; mid 40’s; 4 ran
\n01\/27\/21 Wed\u00a0 –\u00a0\u00a0 rain
\n01\/25\/21 Mon –\u00a0\u00a0\u00a0 2x(400; 600; 800; 600) = 3 mi; hi 40’s; 3 ran
\n01\/20\/21 Wed\u00a0 –\u00a0\u00a0 2x(1,600; 1,200; 400) = 4 mi; mid 60’s; 3 ran
\n01\/18\/21 Mon –\u00a0\u00a0\u00a0 4x(400; 800)\u00a0 = 3 mi; mid 60’s; 2 ran
\n01\/13\/21 Wed\u00a0 –\u00a0\u00a0 800; 3x(1,200;400); 800= 4 mi; mid 60’s; 2 ran
\n01\/11\/21 Mon –\u00a0\u00a0\u00a0 2×800; 4x(400; jog 150); 2×800\u00a0 = 3 mi; mid 60’s; 4 ran
\n01\/06\/21 Wed\u00a0 –\u00a0\u00a0 1,600; 2x(800; 1,600) = 4 mi; lo 60’s; 2 ran
\n01\/04\/21 Mon –\u00a0\u00a0\u00a0 4×1,200 = 3 mi; hi 50’s; 4 ran
\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<\/p>\n","protected":false},"excerpt":{"rendered":"

We are on standard time. The days for work-outs are shorter and colder. With the cold, our muscles are tighter, so we transitioned to slower paced, longer, intervals. Since it is cooler, the intervals are slower paced and recoveries are … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":31,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-2055","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-x9","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2055","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=2055"}],"version-history":[{"count":62,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2055\/revisions"}],"predecessor-version":[{"id":2146,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2055\/revisions\/2146"}],"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=2055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}