{"id":808,"date":"2015-12-18T22:52:22","date_gmt":"2015-12-19T06:52:22","guid":{"rendered":"http:\/\/gospartans.org\/?page_id=808"},"modified":"2017-02-04T22:31:21","modified_gmt":"2017-02-05T06:31:21","slug":"2015-2","status":"publish","type":"page","link":"https:\/\/gospartans.org\/?page_id=808","title":{"rendered":"2015"},"content":{"rendered":"
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Daylight savings time has ended! Our 6:00 PM start will now be in twilight. And we’ll be running in the dark.<\/p>\n

In November and part of December, we will gradually transition to longer, slower paced interval cycles with shorter recovery periods. The total miles increase from two miles to three on Mondays and from three to four on Wednesdays. In the cooler weather we have reduced intensity to reduce the chance of tearing cold muscles. The running focus is on increasing fast paced endurance.<\/p>\n

12\/01\/15 Wed –\u00a0 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
\n11\/30\/15 Mon –\u00a0 800; 2×600; 400; 2×600; 800 = 2.75 miles<\/p>\n

Completed –
\n12\/01\/15 Wed –\u00a0 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
\n11\/30\/15 Mon –\u00a0 800; 2×600; 400; 2×600; 800 = 2.75 mi
\n12\/01\/15 Wed –\u00a0 1,200; 800; 4×400; 800; 1,200 = 3.5 miles
\n11\/30\/15 Mon –\u00a0 800; 2×600; 400; 2×600; 800 = 2.75 mi
\n11\/25\/15 Wed –\u00a0 Thanksgiving eve – no practice
\n11\/23\/15 Mon –\u00a0 800; 600; 5×400; 600; 800 = 2.5 mi; hi 50’s; 3 ran
\n11\/18\/15 Wed –\u00a0 2x(1,600; 1,200) = 3.5 mi; hi 50’s; 3 ran
\n11\/16\/15 Mon –\u00a0 4x(600; 400) = 2.5 mi; mid 50’s; 4 ran
\n11\/11\/15 Wed –\u00a01,600; 1,200, 2×800; 3×400 = 3.25 mi; hi 50’s; 5 ran
\n11\/09\/15 Mon – rained out; mid 50’s; 3 ran
\n11\/04\/15 Wed –\u00a03x(800; 2×400) = 3 mi; mid 60’s; 3 ran
\n11\/02\/15 Mon – 9×400= 2.25 mi; mid 60’s; 5 ran
\n10\/28\/15 Wed – 2×1,200; 2×600; 1,200 = 3 mi; hi 60’s; 5 ran
\n10\/26\/15 Mon –\u00a0\u00a0800; 4x(200; 400) = 2 mi; hi 60’s; 4 ran
\n10\/21\/15 Wed – 4×1,200 = 3 mi; lo 70’s; 5 ran
\n10\/19\/15 Mon –\u00a03x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 4 ran
\n10\/14\/15 Wed – 2x(1,200; 600); 1,200 = 3 mi; hi 70’s; 3 ran
\n10\/12\/15 Mon –\u00a0\u00a02x(400; 300, 200; 300; 400) = 2 mi; hi 70’s; 4 ran
\n10\/07\/15 Wed – 1,200; 3×800; 1,200 = 3 mi; mid 70’s; 5 ran
\n10\/05\/15 Mon –\u00a0 8×400 = 2 mi; mid 70’s; 3 ran
\n09\/30\/15 Wed –\u00a03x(800; 2×400) = 3 mi; mid 70’s; 3 ran
\n09\/28\/15 Mon –\u00a0 3x(400; 200; 400); 200 = 2 mi; mid 70’s; 4 ran
\n09\/23\/15 Wed –\u00a01,200; 2×400; 800; 2×400; 1,200 = 3 mi; mid 70’s; 3 ran
\n09\/21\/15 Mon –\u00a03x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 70’s; 4 ran
\n09\/16\/15 Wed –\u00a0800; 600; 5×400; 600; 800 = 3 mi; lo 70’s; 4 ran
\n09\/14\/15 Mon – 800; 4x(200; 400) = 2 mi; hi 70’s; 4 ran
\n09\/09\/15 Wed –\u00a02×800; 4×400; 2×800 = 3 mi; mid 80’s; 4 ran
\n09\/07\/15 Mon –\u00a0 2x(400; 300; 200; 300; 400) = 2 mi; mid 80’s; 3 ran
\n09\/02\/15 Wed –\u00a02x(800; 2×400); 2×800 = 3 mi; mid 70’s; 3 ran
\n08\/31\/15 Mon –\u00a03×400; 4×200; 3×400 = 2 mi; mid 70’s; 5 ran
\n08\/26\/15 Wed – 6×800 = 3 mi; hi 70’s; 6 ran
\n08\/24\/15 Mon –\u00a02x(400; 300, 200; 300; 400) = 2 mi; hi 80’s, 2 ran
\n08\/12\/15 Wed –\u00a03x(800; 2×400) = 3 mi; hi 70’s; 5 ran
\n08\/17\/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 80’s; 5 ran
\n08\/12\/15 Wed –\u00a01,200; 2×400; 800; 2×400; 1,200 = 3 mi; mid 70’s; 5 ran
\n08\/10\/15 Mon –\u00a0 3x(400; 200; 400); 200 = 2 mi; mid 70’s; 5 ran
\n08\/05\/15 Wed – 800; 600; 5×400; 600; 800 = 3 mi; hi 70’s; 4 ran
\n08\/03\/15 Mon –\u00a0 3x(400; 200; 400); 200 = 2 mi; hi 70’s; 4 ran
\n07\/29\/15 Wed – 2×800; 600; 3×400; 600; 800 = 3 mi; mid 80’s; 2 ran
\n07\/27\/15 Mon –\u00a0 800; 4×400; 800 = 2 mi; lo 80’s; 5 ran
\n07\/22\/15 Wed –\u00a02x(800; 2×400); 2×800 = 3 mi; lo 70’s; 5 ran
\n07\/20\/15 Mon –\u00a0 2x(400; 300, 200; 300; 400) = 2 mi; mid 70’s; 4 ran
\n07\/15\/15 Wed –\u00a02×800; 4×400; 2×800 = 3 mi; hi 70’s; 3 ran
\n07\/13\/15 Mon –\u00a0\u00a03x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 70’s; 4 ran
\n07\/08\/15 Wed –\u00a03x(800; 2×400) = 3 mi; lo 70’s; 3 ran
\n07\/06\/15 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; hi 70’s; 3 ran
\n07\/01\/15 Wed –\u00a04x(800; 400) = 3 mi; lo 80’s; 4 ran
\n06\/29\/15 Mon –\u00a0\u00a03×400; 4×200; 3×400 = 2 mi; lo 80’s; 4 ran
\n06\/25\/15 Wed –\u00a01,200; 800; 5×400; 800 = 3 mi; mid 70’s; 5 ran
\n06\/22\/15 Mon –\u00a0 8×400 = 2 mi; lo 70’s; 4 ran
\n06\/17\/15 Wed – 6×800 = 3 mi; hi 60’s; 4 ran
\n06\/15\/15 Mon – 400; 4x(400; 200); 400 = 2 mi; hi 60’s; 4 ran
\n06\/10\/15 Wed – 600; 3x(800; 600) = 3 mi; mid 60’s, rain threat; 2 ran
\n06\/08\/15 Mon –\u00a03x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; hi 60’s; 5 ran
\n06\/03\/15 Wed – 2×800; 4×400; 2×800 = 3 mi; lo 60’s; 2 ran
\n06\/01\/15 Mon – 3×400; 4×200; 3×400 = 2 mi; mid 60’s; 4 ran
\n05\/27\/15 Wed – 3x(800; 2×400) = 3 mi; lo 60’s; 3 ran
\n05\/25\/15 Mon – Memorial Day – no work-out
\n05\/20\/15 Wed – 4x(800; 400) = 3 mi; lo 60’s; 3 ran
\n05\/18\/15 Mon – 2x(400; 300; 200; 300; 400) = 2 mi; lo 60’s; 4 ran
\n05\/13\/15 Wed – 3x(800; 600; 400) = 3-3\/8 mi; lo 60’s; 3 ran
\n05\/11\/15 Mon – 3x(400; 300, 50 jog, 150 sprint); 400 = 2 mi; mid 60’s; 4 ran
\n05\/06\/15 Wed –\u00a01,200; 800; 3×400 ; 800; 1,200 = 3-1\/4 mi; hi 60’s; 4 ran
\n05\/04\/15 Mon – 600; 3x(2×400; 200) = 2-1\/4 mi; hi 60’s; 4 ran
\n04\/29\/15 Wed – 4x(800; 400) ; 800 = 3-1\/2 mi; hi 60’s 4 ran
\n04\/27\/15 Mon – 4×400; 4×200; 4×400 = 2-1\/4 mi; hi 60’s; 4 ran
\n04\/22\/15 Wed – 2x(1,200; 400; 800; 400) = 3-1\/2 mi; mid 60’s; 3 ran
\n04\/20\/15 Mon – 3×400; 3x(300, 50 jog, 150 sprint); 3×400\u00a0 = 2-1\/2 mi; mid 60’s; 4 ran
\n04\/15\/15 Wed – 3x(1,200; 800) = 3-3\/4 mi; lo 60’s; 3 ran
\n04\/13\/15 Mon –\u00a0 800; 3×400; 200; 400; 200; 3×400 = 2-1\/2 mi; lo 60’s; 5 ran
\n04\/08\/15 Wed – no work-out – hi school track meet
\n04\/06\/15 Mon –\u00a0 4x(2×400; 200); 400 = 2-3\/4 mi; lo 60’s; 3 ran
\n04\/01\/15 Wed –\u00a01,600; 2×800; 4×400; 2×800 = 4 mi; mid 60’s; 4 ran
\n03\/30\/15 Mon –\u00a0 2x(800; 600; 400); 800 = 2-3\/4 mi; lo 60’s; 4 ran
\n03\/25\/15 Wed – 4×1,600 = 4 mi; mid 60’s, windy; 5 ran
\n03\/23\/15 Mon –\u00a0 2x(800; 4×400) = 3 mi; mid 60’s, windy; 3 ran
\n03\/18\/15 Wed –\u00a02x(1,600; 800); 1,600 = 4 mi; mid 60’s; 4 ran
\n03\/16\/15 Mon –\u00a0 12×400 = 3 mi; lo 60’s; 3 ran
\n03\/11\/15 Wed – 1,200; 2×800; 2×400; 2×800; 1,200 = 4 mi; hi 60’s; 3 ran
\n03\/09\/15 Mon –\u00a0 8x(400; 200) = 3 mi; mid 60’s; 5 ran
\n03\/04\/15 Wed – 1,200; 2x( 800; 400; 800); 1,200 = 4 mi; lo 60’s; 3 ran
\n03\/02\/15 Mon – 4x(2×400; 200); 2×400 = 3 mi; lo 60’s; 2 ran
\n02\/25\/15 Wed – 2×1,200, 2×800; 2×1,200; = 4 mi; lo 60’s; 5 ran
\n02\/23\/15 Mon – 800; 3×400; 200; 400; 200; 3×400; 800 = 3 mi; lo 60’s; 2 ran
\n02\/18\/15 Wed – no workout – Stadium in use for school soccer game
\n02\/16\/15 Mon – 12×400 = 3 mi; mid 60’s; 4 ran
\n02\/11\/15 Wed – no workout – Stadium in use for school soccer game
\n02\/09\/15 Mon – 800; 2×600; 2×400; 2×600; 800 = 3 mi; lo 60’s; 4 ran
\n02\/04\/15 Wed – no workout – Stadium in use for school soccer game
\n02\/02\/15 Mon – 8×600 = 3 mi; lo 60’s; 5 ran
\n01\/28\/15 Wed – no workout – Stadium in use for school soccer game
\n01\/26\/15 Mon – 800; 600; 5×400; 600; 800 = 3 mi; lo 60’s; 3 ran
\n01\/21\/15 Wed – 2x(1,600; 800); 1,600 = 4 mi; mid 50’s; 4 ran
\n01\/19\/15 Mon – 4x(800; 400) = 3 mi; mid 50’s; 4 ran
\n01\/14\/15 Wed – 1,600; 1,200, 800; 1,200; 1,600 = lo 60’s; 3 ran; 4 mi
\n01\/12\/15 Mon – 3x(800; 2×400) = lo 60’s; 3 ran; 3 mi
\n01\/07\/15 Wed – 1,600; 800; 1,600; 800; 1,600 = 4 mi; lo 60’s; 2 ran
\n01\/05\/15 Mon – 12×400 = 3 mi; lo 60’s; 4 ran<\/p>\n","protected":false},"excerpt":{"rendered":"

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