2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 12, Day 7, The Long run is important


Long runs in college were run in the Santa Cruz mountains. My coach, Dan Durante, had a menagerie of animals on his property, including, but not limited to; a llama, a tortoise, rabbits, and I believe goats. The llama was not very happy when I put a small seat on its back, and spit profusely at me.

The runs were through the ghost towns of the Santa Cruz mountains. We had a 14 miler, an 18 miler and the 22 miler. Dan Durante had researched these in his spare time from being a professor at Santa Clara in engineering and working a a major technology company.

Smith_Scott8-USAxc17.JPGScott Smith, photo by PhotoRun.net

Dan knew all of the tricks. He would run the first ten with us, mostly downhill and then, when we started the grind, that long run to the top, he would take a cut off and meet us back at his home. The long runs were tough, and also satisfying.

There was that part of the run, the last 20-25 minutes, when we were pushing hard, running uphill and there was no respite. Paul Gyorey, my team mate, who I called "Geza", would trade leads as we went up the long drive home.

There was something satisfying about the run. Part of it was that we knew we could handle a hill anywhere on a race course. The confidence after these runs built all season.

Thats what we hope for you, with our runs. Just as not many hills, well, yet.

Sunday, September 10, 2017. warm up, 75-80 minutes, in hills, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15!

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here's the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 12

Monday, warm up, one mile easy, 45 minutes, on grass, Fartlek workout, one minute hard, one minute

easy, 22 times, 4x 150 meter stride outs, one mile cooldown, easy stretching.

Tuesday, warm up, one mile easy, two miles, run 800 hard, jog 400m, run 1320 hard, jog 400 meters,

six times hills, 200 meters, pump arms, keep stride short going up, jog down hills, easy mile cooldown,

easy stretching.

Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy


Thursday, warm up, warm up, early season race, jog 20 minutes, finish up with 8 times 40 seconds hard,

jog two minutes in between, then, easy 2 mile cooldown.

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up, early season cross country race, if not, easy 4 mile run, 4x150 meters, cooldown

Sunday, warm up, 75-80 minutes, in hills, cooldown

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