The long run is one of our key weekly events. I loved running in the Carmel area and was reminded of that this weekend. I recall a race at Nisene Marks , 12k, which I had to cross a creek twice! The next day, I ran 90 minutes in Pacific Grove along the coast. The fog was thick and the sea was loud. What a great run.
The fog and the run, photo by HOKA NAZ elite
Sunday, March 10, 2019-warm up, 65-70 minutes, cooldownrr
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 9, 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, 2 x 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 400m, 200m jog, 800m pace, 20 minute run, 8 x 150 m strideouts, 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, 65-70 minutes, cooldownrr
