A rainy day in San Jose, CA. Reminds me of the many days in high school, when we ran intervals on the dirt 352 yard track at Bellarmine, sloshing in the rain. We felt the harder the conditions, the better we were! This week, the new Terry Ward Track & Field Center opened at Bellarmine. I will be going by next week to take some pictures and do an audio on the track. The track now is a beautiful 400 meter facility.
Miruts Yifter, Lasse Viren, Moscow 1980 Olympics, 10,000 meters, by Juan Jose Martinez
Terry Ward was the head coach at Bellarmine from for many years. I was fortunate to work under his thoughtful and cheerful eyes when I was a young coach. Terry had a sense of humor, knew the sport and had the confidence of the athletes. He grew the program from about two dozen ragtag cross country runners from 1972 to 1976, to the one hundred plus who come out for Bellarmine’s iconic cross country team and track team (nearly 150, I believe).
Forty plus years later, I can tell you, the memories are key. The hard workouts and races, good and bad, challenged me to find what I was made of, it was a voyage of self discovery. Still is.
Enjoy your workout today.
Friday, March 24, 2017 warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Week Ten, 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, 3 x 1200 m, 800m, 400m, with half distance jog. 400 meter jog between sets, first set at mile pace for 2 mile, second set at current mile pace, third set at current mile pace, 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, six times 800 meters, 400m jog, 800 meters at current mile pace, finish with 2 x 200 meters, first at current 400m pace, second all out, jog 800 meters, 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.
