The long run on Sundays was made popular by Arthur Lydiard, an eccentric New Zealand milkman, who took up running in his late thirties. He had been asked to take a jog with a friend double his age, who ran patiently alongside Mr. Lydiard as he huffed and puffed for fifteen minutes of running. Lydiard trained with a vengance, sometimes up to 200 miles a week, and won a few New Zealand Marathon titles. It was, however, with a group of local boys: John Davies, Peter Snell, Murray Halberg and Bill Baillee that Lydiard’s periodization training saw first success. In 1960 and 1964, the Kiwis saw gold medals and bronze medals, for that matter. In 1968, after training Juan Martinez, Mexico’s top distance runner, Martinez took 4th in both the 5000m and 10,000m. In 1972, after working with the Finns, Rolf Hakkola used the Lydiard methods with much success on one Lasse Viren, who went gold in 5000m and 10,000m in 1972 and 1976, plus taking sixth in 1976 in the marathon and sixth in the 10,000m in 1980.
Long runs are the weekly reminders that we live in a world that has too much going on. On a long run, you take time to consider the Banana Slug slithering along the wet leaves in the Santa Cruz mountains. Or, you take the time to honor the imposing buck, who stops in front of your son’s baby jogger, in a tiny little woods in Newark, Delaware, to observe the baby human. Or, perhaps, the irish setter, who runs a 20 miler with you in the Santa Cruz mountains, and after you stop, tears off into the woods, off on another adventure.
Enjoy the run. Savor each breath.
Sunday, March 17, 2019-warm up, 75 minutes, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 10, 2019 Track buildup- stride outs in spikes, flats all week, spikes racing
Monday-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown
Sunday-warm up, 75 minutes, cooldown