2019 Hoka ONE ONE Week 24, Track Recovery, beginning of summer mileage, Day 7: the long run


The long runs over the summer build not only strength, but also endurance. They also build confidence. The summer after my junior year in college, I did five hilly runs a week, building up my mileage, my endurance and my confidence.

I ran in a park in South San Jose, Almaden Quick Silver Park. There was a 5.8 mile loop, and a 13 and 15 mile loop. The trails were hot, hilly and difficult. At the beginning of the summer, I would have to stop a couple of times. By the end of the summer, I could do the 15 mile loop under two hours. That fall, I won my first race, after about 400 races.

IMG_5275.jpgEnjoy the long run, photo by PhotoRun.net

Long runs also allowed me to consider, to discern the week before.

Run in the present.

Sunday, June 23, 2019: 60-65 minutes.

Recovery week 1

Saturday, June 22, 2019 is day off.

Easy running week 1

Saturday, June 22, 2019: warm up, 45 minutes, on trails, cooldown

Recovery week 1

Monday is a day off.

Tuesday is 45 minute easy run.

Wednesday is a day off.

Thursday is 45 minute easy run.

Friday is a day off.

Saturday is day off.

Sunday is a long easy run, 60 minute run.

Easy running week 1

Monday: warm up, an easy 45 minute run in a park, cooldown

Tuesday: warm up, trail run, find some hills (3-4), 45 minutes, cooldown

Wednesday: warm up, 40 minute easy run, try the roads, cooldown

Thursday: warm up, 50 minute holmer fartlek, go out in 25;30 minutes, come back in 24:30 minutes, cooldown

Friday: warrm up, easy 30 minutes, cooldown

Saturday: warm up, 45 minutes, on trails, cooldown

Sunday: warm up, long run, 60-65 minutes, cooldown

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