2017-18 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 4, Day 7, Sunday long run, make the memories! January 14, 2018!

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Long runs were some of my favorite workouts of the week. Those were normally done on Sunday mornings. Before Sunday runs, I would drive up to my coaches house, in the Santa Cruz mountains, and Geza and I would put the harness on coaches' llama, who would spit this amazingly green juice onto my shirts, which were constantly stained. Didn't your coach have llamas? Heck, mine had rabbits, goats, llama's and a tortoise. He got the idea from Steve Wozniak, Apple co founder with the late Steve Jobs.

CHALL121215-9998.jpgAfter the run, photo by PhotoRun.net

On many long runs, Steve Wozniak would come by on his little motor bike, heading to get the Sunday newspaper. He woul say hi, and perhaps chat with us a bit, then, head off to the only store in the area. Those runs were part of my college experience and I love them and miss them.

Make your memories with your friends!

Sunday, January 14, 2018. Relaxed Long run 70 minutes.

Week 4, last week of recovery, starting to get back to the track

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

Tuesday: warm up, Two miles on track, sprint straights, jog turns, cooldown

Wednesday: warm up, Easy 4-6 miles, cooldown

Thursday: warm up, 40 minute fartlek workout, 10 times 2 minutes at 5k race pace, 2 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

Sunday: Relaxed Long run 70 minutes.

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