{"id":2373,"date":"2023-12-31T22:00:21","date_gmt":"2024-01-01T06:00:21","guid":{"rendered":"https:\/\/gospartans.org\/?page_id=2373"},"modified":"2025-01-22T21:07:28","modified_gmt":"2025-01-23T05:07:28","slug":"2024-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=2373","title":{"rendered":"2024"},"content":{"rendered":"

We are back in Standard Time.\u00a0 With the shorter days, and chilly workouts, our muscles get tighter, so we are transitioning to slower paced, longer, intervals with shorter recoveries. In the spring we transition to one mile shorter work outs by reducing the total distance one lap at a time. In the fall, we do the reverse.<\/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. If ageing constrains you, walk.<\/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 park on the far side of the tennis courts and walk in beside the courts, or enter the on campus parking area from the opposite side of the campus at the intersection of Wabash Ave and Garden Drive and walk across the sports fields.<\/p>\n

Because of increasingly restrictive track security, we moved to the Rosegarden, three blocks north. The suggested workouts are:
\n01\/29\/25 Wed – 4 miles
\n01\/27\/25 Mon – 3 miles<\/p>\n

Completed:
\n01\/22\/25 Wed – No intervals are given for running in the dark on uneven turf: 4 mi; hi 60’s; 5 ran
\n01\/20\/25 Mon – 3 mi; hi 60’s; 4 ran
\n01\/08\/25 Wed – 4 miles
\n01\/06\/25 Mon – 3 miles
\n01\/01\/25 Wed – \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 HAPPY NEW YEAR
\n12\/30\/24 Mon – 3×1,600 = 3 miles;
\n12\/25\/24 Wed – Christmas Day
\n12\/23\/24 Mon –
\n12\/18\/24 Wed –
\n12\/16\/24 Mon – 600; 3x(400; 800; 400); 600 = 3 -3\/4 mi
\n12\/11\/24 Wed – 5x(800; 400) = 3 – 3\/4<\/strong> mi; lo 70’s; 3 ran
\n12\/09\/24 Mon – 5x(400; 800): = 2 – 3\/4 mi; hi 60’s; 3 ran
\n12\/04\/24 Wed – 4x(800; 400); 800 = 3 – 1\/2 mi; lo 70’s; 2 ran
\n12\/02\/24 Mon – 400; 2×800; 400; 2×800; 400 = 2 – 3\/4<\/strong> mi; lo 70’s; 2 ran
\n11\/27\/24 Wed – = 3 – 1\/2<\/strong> mi; lo 70’s; 2 ran
\n11\/25\/24 Mon – = 2 – 1\/2 mi; lo 70’s; 3 ran
\n11\/20\/24 Wed – = 3 – 1\/4 mi; mid 50’s; 4 ran
\n11\/18\/24 Mon – 5×800 = 2 – 1\/2<\/strong> mi; mid 70’s; 3 ran
\n11\/13\/24 Wed – 13×400 = 3 – 1\/4<\/strong> mi
\n11\/11\/24\u00a0 Mon – 2×800; 400; 2×800 = 2 – 1\/4 mi; mid 70’s; 2 ran
\n11\/06\/24 Wed – = 3 mi; 4 ran; lo 70’s; 4 ran
\n11\/04\/24 Mon – 9×400 = 2 – 1\/4 mi<\/strong>; lo 70’s; 3 ran
\n10\/16\/24 Wed – 3×400; 6×400; 3×400 = 3 mi; hi 70’s; 3 ran
\n10\/14\/24 Mon – 2×400; 4×400; 2×400 = 2 mi; hi 70’s; 2 ran
\n10\/09\/24 Wed – 1,200; 800; 3×400 = 3 mi; hi 70’s; 3 ran
\n10\/07\/24 Mon – 8×400 = 2 mi; lo 80’s; 2 ran
\n10\/02\/24 Wed – 1,200; 2×800; 400 = 3 mi; lo 80’s; 4 ran
\n09\/30\/24 Mon – 800; 4×400; 800 = 2 mi; hi 70’s; 2 ran
\n09\/30\/24 Mon – 4×800 = 2 mi; hi 70’s; 4 ran
\n09\/25\/24 Wed – = 3 mi\u00a0\u00a0\u00a0 PC in for service
\n09\/23\/24 Mon – = 2 mi\u00a0\u00a0\u00a0 PC in for service
\n09\/18\/24 Wed – = 3 mi \u00a0\u00a0 PC in for service
\n09\/16\/24 Mon – 4×800 = 2 mi
\n09\/11\/24\u00a0 Wed – 4×1,200 = 3 mi
\n09\/09\/24 Mon –\u00a0 2 mi; hi 70’s; 4 ran
\n09\/04\/24 Wed –\u00a0 3 mi
\n09\/02\/24 Mon – 2 mi
\n08\/28\/24 Wed – 3 mi
\n08\/26\/24 Mon – 2 mi
\n08\/21\/24 Wed – 1,600; 1,200; 800; 600; 400; 200 = 3 miles
\n08\/19\/24 Mon – 200; 400; 600; 800; 1,200 = 2 miles
\n08\/14\/24 Wed – 800; 3x(200; 400; 600); 800 = 3 mi; lo 80’s; 3 ran
\n08\/12\/24\u00a0 Mon – 2x(200; 400; 600); 800= 2 mi; lo 80’s; 3 ran
\n08\/07\/24 Wed\u00a0 – 800; 4x(200; 400; 200); 800 = 3 m; lo 80’s; 3 ran
\n08\/05\/24 Mon – 800; 2x(400; 800) = 2 mi; lo 80’s; 2 ran
\n07\/31\/24 Wed\u00a0 – 1,200; 4x(200; 400; 200); 400 = 3 mi
\n07\/29\/24 Mon\u00a0 – 2x(400; 200; 400; 200; 400) = 2 mi; mid 80’s; 2 ran
\n07\/24\/24 Wed\u00a0 – 800; 4x(200; 400; 200); 800 = 3 mi; mid 80’s; 2 ran
\n07\/22\/24 Mon – 800; 2x(400; 800) = 2 mi; hi 80’s; 2 ran
\n07\/17\/24 Wed\u00a0 – 1,200; 4x(200; 400; 200); 400 = 3 mi; hi 80′; 2 ran
\n07\/15\/24 Mon\u00a0 – 600; 2x(400; 800); 200 = 2 mi; hi 80’s; 2 ran
\n07\/10\/24 Wed\u00a0 – 800; 4x(200; 400; 200); 800 = 3 mi; hi 80’s; 2 ran
\n07\/08\/24 Mon – 800; 2x(400; 800) = 2 mi; hi 80’s; 1 ran
\nSorry, (been sick)
\n05\/29\/24 Wed\u00a0 –\u00a0 = 3 mi;
\n05\/27\/24 Mon\u00a0 –\u00a0 4x(200; 400; 200) = 2 mi; Memorial Day; mid 70’s; 2 ran
\n05\/22\/24 Wed\u00a0 –\u00a0 600; 3x(400; 800); 600= 3 mi; lo 70’s; 3 ran
\n05\/20\/24 Mon –\u00a0 2x(400; 800; 400) = 2 mi; hi 60’s; 4 ran
\n05\/15\/24 Wed\u00a0 –\u00a0 600; 3x(400; 800); 600 = 3 mi; hi 60’s
\n05\/13\/24 Mon\u00a0 – 400; 2x(400; 800); 400 = 2 mi; hi 60’s; 2 ran
\n05\/08\/24 Wed – 1,200; 3x(400; 800) = 3 mi; hi 60’s; 2 ran
\n05\/06\/24 Mon – 800; 2x(400; 800) = 2 mi; hi 60’s; 4 ran
\n04\/29\/24 Wed – 4x(400; 800) = 3<\/strong> mi; hi 60’s; 4 ran
\n04\/27\/24 Mon – 6×400; 800 = 2 mi; hi 60’s; 3 ran
\n04\/17\/24 Mon\u00a0 -3-1\/4 mi; hi 70’s; 2 ran
\n94\/15\/24 Mon – 2 mi<\/strong>; mid 70’s
\n04\/10\/24 Wed – 400; 3x(1,200; 400) = 3-1\/4<\/strong> mi; mid 70’s; 2 ran
\n04\/08\/24 Mon – 3x(800; 400); 800 = 2-1\/4 mi; lo 70’s; 2 ran
\n04\/03\/24 Wed – 6×800; 2×400 = 3-1\/2 mi; mid 60’s; 3 ran
\n04\/01\/24 Mon – 2×800; 400; 2×800 = 2-1\/4 mi<\/strong>; mid 60’s; 6 ran
\n03\/27\/24 Wed – 3-3\/4 mi; mid 60’s; 4 ran
\n03\/25\/24 Mon – 2-1\/2 mi;<\/strong> mid 60’s; 5 ran
\n03\/20\/24 Wed – 3-3\/4 mi<\/strong>; mid 60’s; 2 ran
\n03\/18\/24 Mon\u00a0 – 2-3\/4 mi; hi 60’s; 1 ran
\n03\/13\/24\u00a0 Wed – 8×800 = 4 mi; hi 60’s; 2 ran
\n03\/11\/24\u00a0 Mon – 400; 8×400; 800 = 2-3\/4 mi<\/strong>; hi 60’s; 3 ran
\n03\/06\/24 Wed – 8×800 = 4 mi; hi 60’s; 2 ran
\n03\/04\/24 Mon -4x(400; 800) = 3 mi; hi 60’s; 3 ran
\n02\/28\/24 Wed – 2x(800; 800; 1,600) = 4 mi; lo 60’s; 2 ran
\n02\/26\/24 Mon -12×400 = 3 mi; rain; 0 ran
\n02\/21\/24 Wed – 2x(400; 800; 400; 1,600) = 4 mi; mid 50’s, clear and calm; 4 ran
\n02\/19\/24 Mon -3x(400; 800; 400) = 3 mi; mid 50’s, clear and calm; 2 ran
\n02\/19\/24 Mon -3x(400; 800; 400) = 3 m; lo 50’s; wind n rain; 2\/3 ran
\n02\/14\/24 Wed – 2x(2×800; 1,600) = 4 mi; mid 50’s; 1 ran
\n02\/12\/24 Mon -3x(2×400; 800) = 3 mi; mid 50’s; 3 ran
\n02\/07\/24 Wed – 800; 3×1,600; 800 = 4 mi; mid 50’s, break in rain; 1 ran
\n02\/05\/24 Mon – 6×800=3 mi; lo 50’s, rain; 1 ran
\n01\/31\/24 Wed – 4 mi; lo 50’s; 2 ran
\n01\/29\/24 Mon – 3 mi; lo 50’s; 3 ran
\n01\/24\/24 Wed – 3×800; 1,600; 3×800 = 4 mi; lo 50’s, wind, rain; 1 ran
\n01\/22\/24 Mon – 3x(2×400; 800)=3 mi; lo 50’s; 3 ran
\n01\/17\/24 Wed –\u00a0 4 mi; lo 50’s; 2 ran
\n01\/15\/24 Mon –\u00a0 3 mi; lo 50’s; 1 ran
\n01\/10\/24 Wed –\u00a0 4 mi; lo 50’s; 2 ran
\n01\/08\/24 Mon – 3 mi; lo 50’s; 2 ran
\n01\/03\/24 Wed – 3×800; 1,600; 3×800 = 4 mi; lo 50’s; 2 ran
\n01\/01\/24 Mon – 3 mi;\u00a0 HAPPY NEW YEAR!<\/p>\n","protected":false},"excerpt":{"rendered":"

We are back in Standard Time.\u00a0 With the shorter days, and chilly workouts, our muscles get tighter, so we are transitioning to slower paced, longer, intervals with shorter recoveries. In the spring we transition to one mile shorter work outs … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":28,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-2373","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-Ch","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2373","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=2373"}],"version-history":[{"count":54,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2373\/revisions"}],"predecessor-version":[{"id":2456,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/2373\/revisions\/2456"}],"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=2373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}