Memories of long runs stay. As a coach at Foot Hill College, I used to go out for a 2 hour run on Sundays. We would go around campus, or, head up to Portola Valley. Many times, we would take the my son, Adam, and the baby jogger, up to the trails. At the age of 3, my son would find it very funny when we would breath hard going up hills. It was the one run I would get to do each day with my distance runners.
Long runs can be enjoyable.
Sunday, November 17, 2019: 85-90 minute long run
Week 20, Fall XC Training week 20, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 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 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run