2019 HOKA ONE ONE Spring Track & Field Training Week 21, Day 7: the long run today


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.

IMG_4833.jpgEnjoy the long run, photo by NAZ Elite

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

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