Workouts

Track Workouts

LOCATION is LINCOLN HIGH SCHOOL at Dana and Olive Avenues, central San Jose; track entrance is on the south, Olive Ave, side of the campus. Driving directions are in the article titled "Track Intervals at Lincoln High started 08/20/07" on the "Home & News" page. 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. It's been nice and warm, now it's cooling a bit so we will switch to longer intervals, but still fast paced. For these intervals, a long rest period allows running at full intensity. Total miles run remains 2 miles on Monday and 3 miles on Wednesday. We will continue to focus on running form in an effort to improve body mechanics and efficiency. This should help reduce injuries and increase speed. Upcoming - 09/10/08 Wed - 1,600; 2x800; 1,600 = 3 miles total 09/08/08 Mon - 800; 4x400; 800 = 2 miles total Completed - 09/03/08 Wed - 4x1,200 = 3 mi; mid 90's; 16 ran 09/01/08 Mon Labor Day - 800; 600; 400; 600; 800 = 2 mi; mid 80's; 7 ran 08/27/08 Wed - 3x1,600 = 3 mi; mid 90's; 11 ran 08/25/08 Mon - 4x800 = 2 mi; mid 80's; 10 ran Switch to longer intervals; fast pace, long recovery 08/20/08 Wed - 1,200; 600; 3x400; 600; 1,200 = 3 mi; lo 70's; 13 ran 08/18/08 Mon - 3x400; 4x200; 3x400 = 2 mi; lo 70's; 14 ran 08/13/08 Wed - 2x800; 3x400; 4x200; 400; 800 = 3 mi; hi 80's; 13 ran 08/11/08 Mon - 2x400; 4x(300, 50 jog, 150 sprint); 2x400 = 2.1 mi; hi 80's; 14 ran 08/06/08 Wed - 1,200; 3x400; 2x200; 3x400; 800 = 3 mi; hi 70's; 13 ran 08/04/08 Mon - 400; 4x(400; 200); 400 = 2 mi; mid 70's; 13 ran 07/30/08 Wed - 800; 600; 2x400; 2x200; 2x400; 600; 800 = 3 mi; lo 80's; 12 ran 07/28/08 Mon - 3x400; 4x200; 3x400 - 2 mi; lo 70's; 14 ran 07/23/08 Wed - 1,200; 2x(300+50 jog+150sprint); 600; 2x(300+50 jog+150 sprint); 1,200 = 3 mi; hi 70's; 18 ran 07/21/08 Mon - 600; 400; 300; 3x200; 300; 400; 600 = 2 mi; hi 60's, 11 ran 07/16/08 Wed - 2x800; 4x400; 2x800 = 3 mi; lo 80's; 17 ran 07/14/08 Mon - 3x400; 4x200; 3x400 = 2 mi; hi 70's; 11 ran 07/09/08 Wed - 2x(800; 1,200); 800 = 3 mi; hi 80's, smoky air; 9 ran 07/07/08 Mon - 3x400; 3x(300, 50 jog, 150 sprint); 2x400 = 2.1 mi; mid 90's, calm; 16 ran 07/02/08 Wed - 1,200; 800; 2x400; 800; 1,200 = 3 miles mid 80's; 10 ran 06/30/08 Mon - 600; 2x400; 2x200; 2x400; 600 = 2 mi; lo 80's; 12 ran 06/25/08 Wed - 4x1,200 = 3 mi; mid 70's windy; 12 ran 06/23/08 Mon - 8x400 = 2 mi; hi 70's windy; 10 ran 06/18/08 Wed - 2x(1,200; 600); 1,200 = 3 mi; lo 80's; 13 ran 06/16/08 Mon - 2x600; 2x400; 2x600 = 2 mi; mid 80's; 10 ran 06/11/08 Wed - 6x800 = 3 mi; hi 80's; 12 ran 06/09/08 Mon - 2x(2x400; 2x200) 2x400 = 2 mi; mid 80's, wind; 10 ran 06/04/08 Wed - 2x800; 1,600; 2x800 = 3 mi; lo 70's wind; 17 ran 06/02/08 Mon - 3x400; 3x(300, 50 jog, 150 sprint); 2x400 = 2.1 mi; lo 70's wind; 14 ran 05/28/08 Wed - 3x1,600 = 3 mi; mid 60's, windy; 12 ran 05/26/08 Mon - 3x400; 3x(300, 50 jog, 150 sprint); 2x400 = 2.1 mi; hi 60's; 10 ran 05/21/08 Wed - 2x(800; 1,200); 800 = 3 mi; hi 60's, windy; 12 ran 05/19/08 Mon - 8x400 = 2 mi; mid 70's, 14 ran 05/14/08 Wed - 1,200; 800; 2x400; 800; 1,200 = 3 mi; lo 70's; 15 ran 05/12/08 Mon - 2x(600; 400; 600) = 2 mi; mid 70's; 14 ran 05/07/08 Wed - 4x1,200 = 3 mi; lo 70's; 13 ran 05/05/08 Mon - 3x400; 3x(300, 50 jog, 150 sprint); 2x400 = 2.1 mi; hi 60's; 15 ran

Dec 06, 2004 by Jerome Read More ...