When one challenges limits, as we do in athletics each and every day, there are good days and bad days. At the end of my sophomore year in high school, I had moved to California from Missouri, was homesick and had finished dead last in the 2 mile at the WCAL League meet. Despondent, I walked over to my coach, Fr. Rocket Ray Devlin, S.J.. Father Devlin was a man of some complication, but contemplation was not one of his gifts. I asked Father how I could get better. Father Devlin took about 30 seconds, then noted, “run more”.
I took that to heart, and started with two miles a day, building up to 15-16 miles a day. Now, a caveat. This was 1974, and we thought running could cure anything. So, I built up over the summer, and by the fall, I was about ten pounds thinner, and had run many miles over the summer. That fall, I took tenth in JV, and was no longer finishing at the back of the pack. The improvement motivated me, and in my junior year, I began to run much faster, and train much harder.
Long runs were relaxing for me. They also provided solace for me when my racing did not go with my expectations.
Use your long runs on Sundays to consider your past week of running. Enjoy the run and consider how to enjoy your running more.
Sunday, April 14, 2019-warm up, 75 minutes, cooldown
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 14, 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