{"id":2147,"date":"2022-01-01T14:34:27","date_gmt":"2022-01-01T22:34:27","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=2147"},"modified":"2022-12-31T19:32:49","modified_gmt":"2023-01-01T03:32:49","slug":"2022-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=2147","title":{"rendered":"2022"},"content":{"rendered":"

Daylight savings time has ended. Now the evenings are dark and the times for work-outs are short and cool. With the cooler days, our muscles are tighter, so we transioned to slower paced, longer, intervals with short recoveries.<\/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 through the main turnstile on Olive Avenue.\u00a0 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:
\nSee page 2023<\/p>\n

Completed
\n12\/28\/22 Wed\u00a0 – 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 50’s; 1 ran
\n12\/26\/22 Mon –\u00a0 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 50’s; 4 ran
\n12\/21\/22 Wed –
\n12\/19\/22 Mon –
\n12\/14\/22 Wed\u00a0 – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 2 ran
\n12\/12\/22 Mon –\u00a0 6×800 = 3 mi; hi 50’s; 4 ran
\n12\/07\/22 Wed\u00a0 – 4×1,600 = 4 mi; lo 60’s; 1 ran
\n12\/05\/22 Mon – 800; 4x(400; jog 150; run 300); 800 = 3 mi; lo 60’s; 2 ran
\n11\/30\/22 Wed\u00a0 – 3x(800; 1,200) = 3 3\/4 mi; mid 50’s; 2 ran
\n11\/28\/22 Mon –\u00a0 3x(400; 800); 800 = 2 3\/4 mi; mid 50’s; 2 ran
\n11\/23\/22 Wed\u00a0 – no workout – Thanksgiving tomorrow
\n11\/21\/22 Mon –\u00a0 800; 400; 800; 1,200; 800 = 2 1\/2 mi; mid 60’s; 4 ran
\n11\/16\/22 Wed\u00a0 – 2×1,600; 400; 1,600 = 3 1\/4 mi; lo 60’s; 2 ran
\n11\/14\/22 Mon –\u00a0 3x(800; 400) = 2 1\/4 mi; lo 60’s; 3 ran
\n11\/09\/22 Wed\u00a0 – 3×1,600 = 3 mi; lo 60’s; 2 ran
\n11\/07\/22 Mon –\u00a0 3×400; 800; 3×400 = 2 mi; lo 60’s; 5 ran
\n11\/02\/22 Wed\u00a0 – 2x(800; 1,600) = 3 mi; lo 60’s; 2 ran
\n10\/31\/22 Mon –\u00a0 2x(400; 800; 400) = 2 mi; hi 60’s; 3 ran
\n10\/25\/22 Wed\u00a0 – 400; 1,600; 400; 1,200; 400; 800 = 3 mi; lo 70’s; 2 ran
\n10\/23\/22 Mon – 2×400; 2×800; 2×400 = 2 mi; lo 70’s; 4 ran
\n10\/18\/22 Wed\u00a0 – 3 mi; hi 70’s; 2 ran
\n10\/16\/22 Mon –\u00a0 2 mi; mid 70’s; 5 ran
\n10\/11\/22 Wed\u00a0 – 2x(800; 1,600) = 3 mi; lo 70’s; 2 ran
\n10\/09\/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; hi 60’s; 3 ran
\n10\/05\/22 Wed – 3×1,600 = 3 mi; mid 70’s; 2 ran
\n10\/03\/22 Mon – 8×400 = 2 mi; mid 70’s; 2 ran
\n09\/28\/22 Wed – = 3 mi
\n09\/26\/22 Mon – = 2 mi
\n09\/21\/22 Wed\u00a0 – 2x(400; 1,600); 800 = 3 mi
\n09\/19\/22 Mon –\u00a0 2×400; 2×800; 2×400 = 2 mi; hi 70’s; 2 ran
\n09\/14\/22 Wed\u00a0 – 400; 1,600; 400; 1,200; 400; 800 = 3 mi; lo 80’s; 2 ran
\n09\/12\/22 Mon – 400; 3x(400; jog 150; run 300); 400 = 2 mi; lo 80’s; 2 ran
\n09\/07\/22 Wed\u00a0 – 800; 4x(400; jog 150; run 300); 800 = 3 mi; hi 80’s; 1 ran
\n09\/05\/22 Mon – 2×400; 2×800; 2×400 = 2 mi; hi 80’s; 1 ran
\n08\/31\/22 Wed\u00a0 – 12×400 = 3 miles
\n08\/29\/22 Mon – = 2 mi
\n08\/24\/22 Wed\u00a0 – = 3 mi
\n08\/22\/22 Mon – = 2 mi
\n08\/17\/22 Wed\u00a0 – = 3 mi
\n08\/15\/22 Mon –\u00a0 = 2 mi
\n08\/10\/22 Wed\u00a0 – = 3 mi\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 SORRY
\n08\/08\/22 Mon – = 2 mi\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 MEDICAL
\n08\/03\/22 Wed\u00a0 – = 3 mi\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ISSUES
\n08\/01\/22 Mon – = 2 mi
\n07\/27\/22 Wed – = 3 mi
\n07\/25\/22 Mon – = 2 mi
\n07\/20\/22 Wed\u00a0 – 800; 4x(400; jog 150; run 300); 800 = 3 miles
\n07\/18\/22 Mon – 2×400; 2×800; 2×400 = 2 mi
\n07\/13\/22 Wed\u00a0 – 800; 1,600; 1,200; 800; 400 = 3 mi; hi 60’s; 2 ran
\n07\/11\/22 Mon –\u00a0 400; 3x(400; jog 150; run 300); 400 = 2 mi; hi 60’s; 2 ran
\n07\/06\/22 Wed\u00a0 – 800; 2×1,600; 800 = 3 mi; lo 70’s; 1 ran
\n07\/04\/22 Mon – Independence Day – go race
\n06\/29\/22 Wed\u00a0 – 2x(800; 800; 400); 800 = 3 mi; lo 70’s; 2 ran
\n06\/27\/22 Mon –\u00a0\u00a0\u00a0\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0 = 2 mi; lo 70’s, 2 ran
\n06\/22\/22 Wed\u00a0 – 2×800;1,600; 2×800 = 3 mi; hi 70’s, 3 ran
\n06\/20\/22 Mon – 2×400; 2×800; 2×400 = 2 mi; hi 70’s, 3 ran
\n06\/17\/22 Wed\u00a0 –\u00a0 3 mi; lo 70’s; 2 ran
\n06\/15\/22 Mon\u00a0 –\u00a0 2 mi; lo 70’s; 2 ran
\n06\/08\/22 Wed\u00a0 – 800;1,600; 1,200; 800; 400 = 3 mi; lo 70’s; 2 ran
\n06\/06\/22 Mon\u00a0 – 2x(800; 400); 800 = 2 mi; lo 70’s; 4 ran
\n05\/25\/22 Wed\u00a0 –\u00a0 800; 2×1,600; 800 = 3 mi; lo 70’s; 3 ran
\n05\/23\/22 Mon –\u00a0 400; 3x(400; jog 150; run 300); 400 = 2 mi; lo 70’s; 5 ran
\n05\/18\/22\u00a0 Wed\u00a0 –\u00a0 3×1,600= 3 mi; hi 60’s; 3 ran
\n05\/16\/22 Mon –\u00a0\u00a0 4×800 = 2 mi; hi 60’s; 5 ran
\n05\/11\/22\u00a0 Wed\u00a0 –\u00a0 800; 1,200; 1,600; 1,200 = 3 mi; hi 60’s; 3 ran
\n05\/09\/22 Mon –\u00a0 400; 600; 800; 1,200; 800; 600; 400 = 2 mi; hi 60’s; 5 ran
\n05\/04\/22 Wed\u00a0 – 2x(800; 1,600) = 3 mi; hi 60’s; 3 ran
\n05\/02\/22 Mon –\u00a0 2x(800; 400); 800 = 2 mi; hi 60’s; 5 ran
\n04\/13\/22 Wed\u00a0 – High school track meet
\n04\/11\/22 Mon –\u00a0 800; 2x(400; jog 150; run 300; 400) = 2 mi; mid 60’s; 4 ran
\n04\/13\/22 Wed\u00a0 – 1,600; 800; 400; 800; 1,600 = 3 1\/4 miles: lo 60’s; 3 ran
\n04\/11\/22 Mon –\u00a0 2x(400; 600; 800) = 2 1\/4 mi; lo 60’s; 3 ran
\n04\/13\/22 Wed\u00a0 – 400; 4x(800; 400) = 3 1\/4 mi; lo 60’s; 5 ran
\n04\/11\/22 Mon –\u00a0 3x(400; 800); 400 = 2 1\/2 mi; lo 60’s; 3 ran
\n04\/06\/22 Wed\u00a0 – high school track meet
\n04\/04\/22 Mon – 10×400 = 2 1\/2 mi; lo 70’s; 4 ran
\n03\/30\/22 Wed\u00a0 – 1,600; 600; 1,200; 600; 1,600 = 3 1\/2 mi; lo 60’s; 3 ran
\n03\/28\/22 Mon – 600; 3x(400; 600); 800 = 2 3\/4 mi; lo 60’s; 5 ran
\n03\/23\/22 Wed\u00a0 – track closed for track meet
\n03\/21\/22 Mon – 800; 3x(400; 800) = 2 3\/4 mi; lo 60’s; 4 ran
\n03\/16\/22 Wed\u00a0 – 1,600; 1,200; 2×800; 1,600 = 3 3\/4 mi; lo 60’s; 4 ran
\n03\/14\/22 Mon – 2x(400; 400; 800; 400; 400) = 3 mi; lo 60’s; 5 ran
\n03\/02\/22 Wed\u00a0 – 2x(1,600; 800); 1,600 = 4 mi; lo 60’s; 4 ran
\n02\/28\/22 Mon – 4x(400; 800) = 3 mi; lo 60’s; 5 ran
\n02\/23\/22 Wed\u00a0 – 1,200; 1,600; 1,600; 1,200; 800 = 4 mi; lo 50’s; 4 ran
\n02\/21\/22 Mon\u00a0 – 400; 800; 1,200; 1,200; 800; 400 =3 mi; lo 50’s; 2 ran
\n02\/16\/22 Wed\u00a0 – 4 miles
\n02\/14\/22 Mon\u00a0 – 3 miles
\n02\/09\/22 Wed\u00a0 – 4 miles
\n02\/07\/22 Mon\u00a0 – 3 miles
\n02\/02\/22 Wed\u00a0 – 4 miles
\n01\/31\/22 Mon\u00a0 –\u00a0 3 miles
\n01\/26\/22 Wed\u00a0 – 2x(800; 1,600; 800) = 4 mi; hi 50’s; 3 ran
\n01\/24\/22 Mon – 4x(400; jog 150; run 300; 400) = 3 mi; hi 50’s; 4 ran
\n01\/19\/22 Wed\u00a0 – 1,600; 2x(1,200; 800; 400) = 4 mi; mid 50’s; 3 ran
\n01\/17\/22 Mon – 4x(400; 800) = 3 mi; mid 50’s; 5 ran
\n01\/12\/22 Wed\u00a0 – 1,600; 2x(800; 1,600) = 4 mi; lo 50’s; 3 ran
\n01\/10\/22 Mon\u00a0 – 6×800 = 3 mi; lo 50’s; 4 ran
\n01\/05\/22 Wed\u00a0 – 4×1,600 = 4 mi; lo 50’s; 4 ran
\n01\/03\/22 Mon – 2x(400; 800; 1,200) = 3 mi; lo 50’s; 4 ran
\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<\/p>\n","protected":false},"excerpt":{"rendered":"

Daylight savings time has ended. Now the evenings are dark and the times for work-outs are short and cool. With the cooler days, our muscles are tighter, so we transioned to slower paced, longer, intervals with short recoveries. The workouts … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":30,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-2147","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-yD","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2147","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=2147"}],"version-history":[{"count":46,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2147\/revisions"}],"predecessor-version":[{"id":2277,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2147\/revisions\/2277"}],"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=2147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}