On Fridays, after two speed days in the week, many of us are tired. Friday is a recovery day, and a day before a little track meet or short road race. If you want to race well, you have to race and do speed work.
Fridays, in high school for me, were “Bridge days”. Along the Guadelupe river, we had seven bridges from Bellarmine Prep to Alviso Harbor. The Bridges were distance markers. Our assistant coach, Lynn Muth, had walked all the way to Alvison with a Jones wheel to mark the distance we were running. Two Bridges was about five miles, five bridges was ten miles and seven bridges was about 13 miles. Seven bridges was a typical winter and early spring run on Fridays.
On weekends when there was no Saturday races, we would explore. Running from the near downtown out to the salty air of Alviso was fun. On the way back, we would grab a few strawberries from the Japanese-American farmers who lived along the river. The old farmers were nice to us and would let us grab a drink from the hoses on their fields. Each run was a new discovery, and all those years later, I can remember running with Chris Sakamaki, Bob Lucas, Skip Wagstaffe, Peter Dolan and John Beall.
Remember, only you can make your memories. Share your runs with friends. Enjoy the time, laugh, tell stories, and turn off the phone.
Friday, January 27, 2017. Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Week Two, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.
Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown
Tuesday, Warm up, Sub maximal interval workout, 12 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.
Thursday, Short Repetitions. Warm up, Two sets of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 55 seconds for first set and bring them down one second each time on second set. If you can run 2:20, then that means, start at 63 seconds and bring them down one second on the final four. Idea is to run last two faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Saturday, Race day. Warm Up, Short Fartlek workout. Forty minute fartlek, one minute fast, one minute slow, repreat 20 times, cooldown easy three miles.
Sunday, Long run, 8-9 miles, with warm up and cooldown and yes, push ups and sit ups.