Sunday is long run day. Long runs are a key workout for middle distance runners. There were some weeks when I really liked running long runs with my training partners. As I got fitter, I would like to run long runs with my daily trianing partners. Enjoy your long runs, find some cool places to run them. My college coach set up a loop in the Santa Cruz moutnains through old ghost towns.

20151212-ROSA0028.jpgPrepping for the race, photo by Justin Britton

Sunday, January 21, 2018: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

I loved this time of the season. During the winter, I would either race indoors or outdoors at all comers. I either ran 3000 meters or 2 miles. I loved the simplicity of the race, eight laps on a 400 meter track, or 22 laps on a short 160 meter track. I liked to race often, and this distance helped sharpen me for the spring races that mattered. It was also short enough that it did not beat me up.

20151212-ROSA0029.jpgThese shoes are made for racing, photo by PhotoRun.net

Saturday, January 20, 2018: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Rest days are as important as hard days. Your body needs to recover from the hard workouts. Enjoy the easy day, and run with some friends.

20151212-ROSA0067.jpgGetting ready to race, photo by Justin Britton

Friday, January 19, 2018: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Jeff Benjamin sent this piece off to us this morning, and emphasized that t was time sensative. So, here is a quick story on the HOKA ONE ONE NJNY Track Club, who is going to Staten Island, and the Ocean Breeze AC.

HOKA ONE ONE NJNYTC.jpegMany from the HOKA ONE ONE NJNYTC Squad, photo courtesy of HOKA ONE ONE NJNY TC

Fartlek is Swedish for speed play. Fartlek is one of the most simple, and yet sophisticated workouts you can add to your arsenal as a coach and athelte. The beauty of fartlek is that it can be as difficult, and complicated as you want, but really, truly, it is about building your fitness. We will be using fartlek over the next few weeks.

20151212-ROSA0043.jpgWarming up before the workout, photo by Justin Britton

Thursday, January 18, 2018. warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Lasitskene_Maria-PreC17.jpgMariya Lasitskene, photo by PhotoRun.net

MOSCOW (RUS, Jan 17): At Ozolin and Dyachkov Memorial two-time world champion Mariya Lasitskene improved her own world season best in women's high jump to 201. She went over 186 and 190 in first, then 197 in second attempt and 201 again in first followed by three attempts at 204. Former pole vault European champion Anzhelika Sidorova cleared 476 (tried at 481) ahead of Angelina Krasnova 455. Dmitriy Zhelyabin with 565 was the best among men, second Georgiy Gorokhov also got 565. Aleksandr Yurchenko and Viktoriya Prokopenko topped triple jump competitions with 16.97m and 14.00m respectively.

As you get back into running this week, take your time warming up and cooling down. The first few weeks back will feel a bit difficult, well, depending on how your did your four weeks of recovery. Just follow spring training, day by day, and if you have questions, send us an email to [email protected].

20151212-ROSA0247.jpgFinishing the race, photo by Justin Britton

Wednesday, January 17, 2018. warm up, Easy 55-60 minutes, cooldown, on soft ground

Week 1, Beginning of track season

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, 50 minute fartlek, ten times 2 minutes hard, 2 minutes easy, five times, one minute hard, one minute easy,

cooldown.

Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground

Thursday: warm up, 50 minute fartlek, five times five minutes hard, five minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown, if you do not race, then, two miles on track,

sprint straights, jog turns, cooldown

Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.

Kamworor leads the team for Valencia
NAIROBI (KEN): Athletics Kenya has named a strong team for the World Half Marathon Championships in Valencia on 24 March headed by reigning two-time champion Geoffrey Kamworor (58:54 PB) and world half marathon record-holder Joyciline Jepkosgei (64:51 PB). Kamworor is joined by the silver medallist two years ago Bedan Karoki (59:10 PB) along with Jorum Okombo (58:48 PB), Leonard Barsoton (59:28 PB) and Barselius Kipyego (59:14 PB). Jepkosgei is at the helm of a strong women's line-up which includes two-time medallist Mary Wacera (66:29 PB), Fancy Chemutai (65:36 PB), Ruth Chepngetich (66:19 PB) and Pauline Kaveke (68:04 PB). The reserves are Alex Korio (58:51 PB) and Joan Chelimo (66:25 PB).
Kamworor_GeoffreyLeds1-WorldHalf16.jpgGeoffrey Kamworor leads World Half Marathon champs, photo by PHotoRun.net

This is the third week, second day of the Nike Talks World Indoors Series. Thanks to Nike Sports Marketing, @runblogrun will provide a Monday-Friday story on a key athlete from US, Great Britain, Europe, Africa, Eastern Europe and Asia. On the weekends, we will go back in World Indoor history and provide a favorite moment. This sponsorship goes from January1-March 5. We hope you enjoy. And please check out www.nikerunning.com. Remember to support our sponsors. They are supporting the heart of running.

Today, we are writing about double European Indoor Champion, 1,500m and 3,000m, Laura Muir, from Scotland, who is focused on the 2018 World Indoors in Birmingham!

And always remember to check out www.wicbirmingham2018.com!

Muir_Laura5k-WC17.jpgLaura Muir, photo by PhotoRun.net

Robertson_JakeFH-Houston18.JPGJake Robertson, photo by PhotoRun.net

HOUSTON (USA): After winning the Houston Half Marathon in 60:01, New Zealand's Jake Robertson will make his marathon debut in Lake Biwa in March, informs LetsRun. He will therefore miss the World Half Marathon Championships in Valencia and the Commonwealth Games in Gold Coast.

Robertson_JakeH-Houston18.JPGJake Robertson, Guye Adole, Aramco Houston Half Marathon, photo by PHotoRun.net

RunBlogRun: Jake Robertson is making the evolution from trackster to marathoner. His win at Aramco Houston Half Marathon was pretty impressive. The Lake Biwa Marathon is early March should be a good one for Jake.

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