2019 HOKA ONE ONE Spring Track & Field Training Week 4, Day 7: Sunday is about the long run

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My love of long runs goes back to the summer of 1977. I was entering the Jesuits (a well meaning, but short-lived time in a Jesuit seminary), and the new cross country coach at Santa Clara University, Dan Durante asked me to visit Quicksilver Park, with three road runners. It was the late Rich Stiller, Don Clary and Hollis Logue III. The twelve mile run was full of hills and jokes.

IMG_4833.jpgA long run with your personal characters is always fun, photo by HOKA ONE ONE NAZ Elite

Now, forty-one years later, I can remember the run, the conversations and the attraction of road running. I would run many runs in Quicksilver Park, and would actually win my first race (after 8 years of racing) on the trails of Almaden Quicksilver.

The long runs helped build my strength. Later, long runs up the trails, with my son Adam in baby jogger, entertained us both and kept our sanity. The wild pigs on the trails, the turkey buzzards flying above as we took on the hills of the park, are etched in memories.

Make some memories, enjoy your long runs.

Sunday, February 3, 2019-warm up, 55 minutes, cooldown

Week 4, 2019 Track buildup-nothing in spikes, flats all week

Monday-warm up, 45 minute Holmer fartlek, go out easy 22.5 minutes, come back strong, 4 x 150m stride outs, 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 200 m, good pace, 100m jog, 20 minute run, 8 x 350m, good pace, 100m jog, 20 minute run, 8 x 200m, 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

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