byLarry EderMost of my important friendships,outside of family, forty plus years after high school are from team mates, or with running. There is just something about running, all that time spent together at a pivotal time in your life, that makes connections.
Team mates, photo by Justin Britton
I ran with my brother in his junior and senior year of high school, as I was his team coach, and he had to put up with me. I remember timing him then he ran 10 minutes for two miles. He wanted to break 10 minutes and I had him at 10:00.08. Some had asked me to give him a sub ten minute 2 mile. I could not do that. He knew why, as he knew that he had to earn that time.
It was a fact that, in his senior year in high school and my senior year of college, we both won our first cross country races at the same day, and a few hours apart. Our parents got to see both races. I won and was able to enjoy the victory, having won by a good margin. My brother did not know about his win until afterwards. He chased a guy the entire way, not knowing it was a college runner working out.
I learned about tempo runs from Kim Wrinkle, a 2:22 marathoner who worked with me at Runners World A great guy, Kim now runs ultras and was a football coach a few years ago. I remember doing one in Wilmington, Delaware, about 1987, on a cold, cool night on the track, all by myself, with only a full moon out for company.
Tuesday, November 21, 2017. warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, 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
Monday, warm up, 50 minute easy run, 8 x 150 meter stride outs, cooldown
Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our
current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay
focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown
Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy
stretching.
Thursday, warm up, warm up, two miles on track, sprint straightways, jog turns, 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, cooldown finish up with , 4×150 meters,
cooldown
Sunday, warm up, 80-85 minutes, in hills, cooldown
