The long run brings so many memories back to me. In 1977, I went on my first long run in Almaden Quicksilver Park, with Rich Stiller, Don Clary, Hollis Logue and Dan Durante, my coach. It was sixteen miles and watching Stiller, Clary, Logue and Durante, all in their 30s and 40s running, was a big deal for me. Rich Stiller was the quiet one, Don Clary was dabbling in triathlons and Hollis Logue had me laughing all of the time. Dan Durante was a man possessed by mathematics and science, and changed my life.
Long runs are theraputic. On Long runs, I wrote most of my best college papers (Chinese Marxism, Bismark and the Rise of the German State, Philosopher Bernard Lonergan and his book, Insights), and solved many world problems with my college training partners Paul Gyorey (Geza to me), Gerhard Behrens, Danny Greco, and in summers, Hollis Logue III.
Enjoy your long runs. Cherish those friendships.
Matt Llano, Scott Smith, Scott Fauble, Frankfurt 2017, photo by PhotoRun.net
Sunday, April 1, 2018: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
Week 11, time to race
Monday: warm up, 40 minute run, 8 x 200 meters, at 800m pace, cooldown
Tuesday: warm up, two sets of 4x 400 meters, 4 x 300 meters, 4 x 200 meters, jog half distance, paced at 800m pace, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground, 4 x 150 meter stride outs
Thursday: warm up, two mile run, sprint straights, jog turns, 4 x 800 meters, jog 400 meters in between, at mile pace, cooldown
Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown
Saturday: warm up, race your primary distance, and run a 4×400 meter, cooldown
Sunday: Relaxed Long run, 70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.
