Workouts

Track Workouts

LOCATION is LINCOLN HIGH SCHOOL in Central San Jose, off Hester Avenue, between Dana and Olive. The track entrance is on Olive Avenue, by the bleachers through the revolving pedestrian gate. Driving directions: --- From Hwy 880 southbound --- Exit at The Alameda; Cross over the freeway, southbound, go two blocks Right turn onto Hedding St; Go four blocks, left turn (south) onto Dana Av Go three blocks, pass the Muni Rose Garden and cross Naglee Av After two blocks, Lincoln High is on the right --- From Hwy 880 northbound --- Exit at Bascom Avenue, South; go South two blocks Left turn onto Hedding St; Go two blocks, right turn (south) onto Dana Av Go three blocks, passing the Muni Rose Garden and crossing Naglee Av After two blocks, Lincoln High is on the right --- From Hwy 280 eastbound --- Exit at Bascom/Leigh onto Moorpark Ave (San Jose City College) Left turn onto Leland Avenue from Moorpark After five blocks you will reach Olive Ave and Lincoln High --- From Hwy 280 westbound --- Exit at Leigh Ave onto Parkmoor (San Jose City College) Right turn onto Leigh from Parkmoor. After three long blocks, left turn onto Dana Ave Lincoln High is on the left, at the next corner --- From Hwy 87 --- Exit at Taylor Street, West go west 15 blocks (cross Coleman and The Alameda) Left turn (south) onto Dana Avenue After two blocks, Lincoln High is on the right Short days bring the calm of running in the evening's ambient light. As always, work-outs start at 6:00; be early to warm-up by jogging 1 to 8 laps. Stretch. Start each work-out with 4 x 100M strides to loosen up. For Nov thru Feb we will ramp up interval lengths until in January and February, they will total three miles on Monday and four miles on Wednesday. Intervals will be longer, slower paced and have shorter recoveries. Upcoming - 03/10/10 Wed - 2x800; 2x1,600; 2x800 = 4 miles total 03/08/10 Mon - 2x(800;400;400;800) = 3 miles total Completed - 03/03/10 Wed - rain 03/01/10 Mon - 8x600 = 3 mi; lo 60's; 12 ran 02/24/10 Wed - 1,600; 1,200; 800; 1,200; 1,600 = 4 mi; hi 50's; 8 ran 02/22/10 Mon - 3x(400; 600; 400); 600 = 3 mi; lo 60's; 7 ran 02/17/10 Wed - 4x1,600 = 4 mi; mid 60's; 8 ran 02/15/10 Mon - 4x1,200= 3 mi; hi 60's; 6 ran 02/10/10 Wed - 2x1,200; 1,600; 2x1,200 = 4 mi; mid 50's; 7 ran 02/08/10 Mon - 6x800= 2 mi, rain shortened; mid 50's, rain late; 5 ran 02/03/10 Wed - 2x(800; 1,600; 800) = 4 mi, lo 50's; 9 ran 02/01/10 Mon - 3x(600; 800); 600 = 3 mi, lo 50's; 5 ran 01/27/10 Wed - 2x800; 2x1,600; 2x800 = 4 mi; mid 50's; 7 ran 01/25/10 Mon - no formal intervals; rain late, lo 50's; two ran 01/20/10 Wed - rain 01/18/10 Mon - no formal intervals; rain; two ran 01/13/10 Wed - 4x1,600 = 4 mi; mid 50's; 4 ran 01/11/10 Mon - 12x400 = 3 mi; mid 50's; 4 ran 01/06/10 Wed - 1,600; 1,200; 800; 1,200; 1,600 = 4 m; mid 50's; 4 ran 01/04/10 Mon - 3x1,600 = 3 mi; lo 50's; 2 ran 12/30/09 Wed - 2x1,200; 1,600; 2x1,200 = 4 mi; mid 50's; 2 ran 12/28/09 Mon - Rain 12/23/09 Wed - sprinting through the malls Christmas shopping 12/21/09 Mon - 6x800 = 3 mi; 12/16/09 Wed - 4x1,600 = 4 mi; hi 50's; 6 ran begin full 3 mile Mondays and 4 mile Wednesdays 12/14/09 Mon - 3x800; 400; 2x800 = 2 3/4 mi; lo 50's; 5 ran 12/09/09 Wed - 2x1,600; 1,200; 1,600 = 3 3/4 mi; mid 40's; 7 ran 12/07/09 Mon - rain; 3 ran 12/02/09 Wed - 1,600; 1,200; 1,200; 1,600 = 3 1/2 mi; lo 50's; 5 ran 11/30/09 Mon - 2x(800; 600; 800) = 2 3/4 mi; hi 50's; 4 ran 11/25/09 Wed - 1,600; 3x800; 1,600 = 3 1/2 mi;lo 60's; 1 ran 11/23/09 Mon - 2x800; 2x400; 2x800 = 2 1/2 mi; lo 60's; 6 ran 11/18/09 Wed - 1,600; 1,200; 800; 1,600 = 3 1/4 mi; hi 50's; 9 ran 11/16/09 Mon - 5x800 = 2 1/2 mi; lo 60's; 6 ran 11/11/09 Wed - 2x1,200; 1,600; 1,200 = 3 1/4 mi; lo 60's 10 ran 11/09/09 Mon - 3x(600; 400); 600 = 2 1/4 mi; lo 60's; 8 ran 11/04/09 Wed - 2x(800; 1,200); 800 = 3 mi; mid 60's; 11 ran 11/02/09 Mon - 3x400; 2x600; 3x400 = 2 1/4 mi; mid 60's; 4 ran switch to slower, longer intervals, begin increasing total miles; short recovery.

Dec 06, 2004 by Jerome Read More ...