Today is your long run. It is Sunday evening here and I am about to go out for 80 minutes. I live in Wisconsin, and speak with my girlfriend who lives in California while we work out. We get a walk in most nights for 70 or 80 minutes.
I wanted to tell you that, if you want to share your run you can do it like I do, but just be careful with the earphones. I live in a small town and watch traffic constantly.
Jim Walmsley set the Western States 100m by 16 minutes in his win there, photo courtesy of Trail Runner magazine
Jim Walmsley, who I met last winter at a trade show, is an ultra runner. That’s an understatement. He is one of the best. So, his sponsor, HOKA ONE ONE, put on the ultra version of the sub 2 hour marathon, the sub 6 hour 100k and the 50 mile world record attempt. They did it to promote the launch of new HOKA ONE ONE Carbon X, a cool new, fast racing shoe.
Well, Jim broke the world record for 50 miles, which dates back to 1983! Jim ran 4:50:07, a 5.48 per mile for 50 single miles! Unfathomable for you now, but for most of you, racing a 10k is a big challenge.
Enjoy your long run today!
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Week 17, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 8 x 200m, 200m jog, good effort, cool down
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 2x 4x400m, 400m jog, first set of 400m at mile pace, 200m jog, second set of 400m at 800m pace, cooldown
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown
