Long runs on Sundays are either the beginning or the end of your week. I remember running a 30 miler, as I was preparing for the Boston Maraton, one year in sub-zero Pennsylvannia. We kept the water in the porch of my house, and would stop each ten mile loop to grab some non-frozen water.
Molly Huddle, photo by PhotoRun.net
I also recall a dog that followed me for all of my fifteen mile run in the Santa Cruz mountains, and he was never out of breath. He would join me about once a month for my Sunday runs in the mountains.
Whatever your memories on long runs, enjoy them. You can write papers, discuss the world or just enjoy the wonders of nature.
Sunday, March 19, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week Nine, 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. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, 8 x 400 meters, 200 meter jog, 400 meters at current mile race pace (so, if you run 6:00 mile, pace is 90, if you run 4:40, pace is 70), 4 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, Two sets of 8 x 300 meters, 150 meter jog between each, first set of 300 meters at half mile race pace (2:20, then at 55 seconds), jog 800 meters before second set of 300 meters, run 300 meters in second set at 800 meter race pace, until last two 300 meters, then run them at 400 meter race pace, finish with 4 x 150 meter stride outs, ten sit ups, ten push ups, five pull ups, cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
