Long runs on Sundays are where memories are made. The long time writer for Sports Illustrated, and two time Olympian, Kenny Moore, used to write his stories while he ran long runs. They are time for contemplation and introspection. They are also time for sharing friendships and stories. Enjoy your long runs with your friends!
Ben True, photo by PhotoRun.net
Sunday, April 30, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week 15, Spring/Summer 2017, Outdoor track season,
This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.
Monday, warm up, two sets of 12 times 150 meters, strideouts, sprint straights, jog turns, finish ten push ups, pull ups, sit ups, cooldown.
Tuesday, warm up, 20 times 200 meters, 200 meter jog, 200 meters at 400 meter race pace, ten push ups, pull ups, sit ups, cooldown.
Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.
Thursday, warm up, 12 times 300 meters, 200 meter jog between, 400 meter pace (means 300m time en route to 400m, so, if you can run 60 seconds right now, run 300 meters at 45-48 seconds), 4 x 150 meters, ten push ups, pull ups, sit 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, race a team relay or a single event. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
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