Sitting in Doha, Qatar today reminded me of one of my first days of cross country at DeSmet High in Creve Couer, Missouri. The day was 5 miles and I made it through 2-3, picking up blisters in my $3 Kmart special trainers.
I thought about that, as I trudged around the Khalifa stadium, with 80 plus humidity and 104 degrees. Soaked from sweat, we climb up the walk way to the sixth floor. The air conditioninrg hits us, as I drop into my seat, to watch the womens’ 400m heats. I like to compare conditions to my first season, 46 years ago.
Get in your run today. Laugh with your friends. Tease your coach a bit. Make some memories.
Week 14, Summer mileage, Training week 14,the Fall season is here!
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 300m faster than one before, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown
Sunday: 85-90 minute long run