Long runs in the spring can be many types of experiences:
Long runs in high school were done along Hicks road in San Jose, past the Quicksilver dam spillway, which wa a long fifteen to eighteen minute run straight up a couple of times before one hit the dam.
An 18-22 miler, in college, in the Santa Cruz mountains, through ghost towns, with a long run of 45 minutes going straight up. It built character and confidence.
Post collegiate, we did a 30 miler in the Pennsylvania countryside, in sub zero temps as we built to the Boston Marathon.
Long runs are part of the running landscape if you are a distance runner.
Find somewhere fun to run.
The long run, photo by HOKA ONE ONE NAZ elite
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.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 12, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 16 times 400m, mile pace, 200m jog, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown
