The lore of running is that nearly anyone can do it. If one puts an effort into the activity, and is consistent, improvement will come. Like all things in life, there are times of challenge, and that is where one learns something about oneself. Spring track season was always a challenge for me. It was not until my junior year that I began to score points for my team. I had run lots of miles all summer and went from dead last to taking a tenth place in the JV league. In my junior year of track, I began to score varsity points, nearly winnng several tough races. It was not until my senior year in college that I won my first race. I had run nearly 350 races by then, and I was able to savor the victory.
A morning run, photo by HOKA ONE ONE NAZ Elite
Now, 38 years later, I think of my friends, daily training and racing with much affection. The lessons learned in our sport transcend the sport, they are about the wonders of the human condition.
Wednesdays are about a good run, some core work and strideouts. Savor them.
Wednesday, January 16, 2019-warm up, 50 minute run, 4 x 150m, core training, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Week 2, 2019 Track buildup
Monday-warm up, 45 minute run, 8 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown
