The memories of long runs in the Santa Cruz Mountains are never
Sunday, 12 July 2020 : Long runs, 70-75 minutes far away.
Over seven years, I missed perhaps less than six times a year. The runs went deep into the mountains, down into the cool redwoods and some abandoned villages. At 63-65 minutes, we would head back, the return taking 70-80 minutes, depending on which hills we took. The last 30 minutes were the grind. We had to work hard, not daring to look more than a meter ahead. The exhileration that we would experience when we ended the run, just cresting the last long hill, was telling.
How was your long run?
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 28, day 7
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
Sunday: Long runs, 70-75 minutes