2017 Spring/Summer Workouts, Week Fourteen, Day 6

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What are race days?

1939 Marathon.jpgMarathoning shoe from 1939, from adidas communications

Race days are how track & field athletes and road runners judge the success of their programs, and challenge themselves. There are as many ways to reach a running goal as their are runners. 1964 Olympic bronze medalist at 5000 meters, Bill Dellinger, would count his steps on a beach, doing repeast 1320s and miles, when he was stationed a small military base in Alaska. Ron Daws, a 1968 Olympian over the marathon, used to do double sweat suit runs to prepare for hot weather races.

Saturday, April 22, 2017. Race today, race a team relay or a single event. Remember to warm up and cooldown.

Week 14, 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 miles on track, sprint straights, jog turns, finish with 6 times 150 meters stride outs, ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 4 x 800 meters, at mile race pace, 4 x 200 meters, at 400 meter pace, 4 x 150 meter stride outs, 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, 6 x 400 meters, 2 mile race pace, 30 second jog (yep, that is 30 seconds between each) between each 400 meters, 800 meter jog, 4 x 200 meters, current 400m race pace, 200 meter jog, 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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