Long runs on Sundays are keys to your success.
I have done so many long runs on Sundays. They were the time at the end of high school that I began to run in Almaden Quicksilver Park. The first long run I did with adult runners was in June 1977, right before I entered the seminary (which I left in under a year), I ran 15 miles with my future coach, Dan Durante, the late Rich Stiller, Hollis Logue III and Don Clary.
The conversation was humorous, and the hills were long, and the run was memorable.
My Coach, Dan Durante, taught me much about running and life. Rich, Hollis and Dan showed me that adults can enjoy running. Hollis still keeps me laughing, and Rich Stiller passed away 3 years ago. He was one of the kindest people I ever met in my life, and I truly miss him. I hear from rmy coach occassionally. I have lost touch with Don.
Long runs change lives. Enjoy the time, allow yourself to day dream and take in nature. It cleanses your minds.
Sunday, June 2, 2019-warm up, 75-80 minutes, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Track spikes, ready to go! photo by Mike Deering/The Shoe Addicts
Week 21, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 x150m stride outs, core work, cooldown
Tuesday-warm up, 8x 400 m, at 2 mile pace, 400 jog in between, 6x 150m, good effort, cool down
Wednesday-warm up, 45 minute run, 6 x 150m, core training, cooldown
Thursday-warm up, 4 x600m, at mile pace, 4x200m cut downs, coold down
Friday-warm up, 45 minute run, 6 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race), cooldown
Sunday-warm up, 75-80 minutes, cooldown