2021 RunBlogRun, week # 14, Summer mileage, day 5

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It was during the summer after my sophomore year that I learned the power of summer training. I had finished last in the 2 miles in the WCAL League as a sophomore. I asked my coach what I could do to get better, he said two words, "Run more." I was a bit over-enthusiastic, running up to 14-18 miles a day for 8 weeks, then, 8-10 miles a day for the rest of the summer. In the first race of my junior year, I actually finished with people behind me. By end of that season, I was 10th on JV in League. That next spring, I began to score points in the mile, 880, and 2 miles on Varsity. A small team yes, but after having placed dead last for 2 years, it was a revelation. Summer mileage changed my life.

onitsuka tiger cortez.jpgThis is the model of Shoe I ran 1,000 miles in Summer of 1974, Onitsuka Tiger Cortez, cost $34.

Friday: Advanced athletes, take light AM 30 minute run.

light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

2021 RunBlogRun, week # 14, Summer mileage, day 5

Monday: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown. (AM for advanced: 30-minute run)

Tuesday: warm-up, 4 x 6 minutes, 5k race pace, 3-5 minute jog in between intervals, on XC course, or park, cooldown.

Wednesday: AM for advanced: 30-minute run.

light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 6 x 200m up the hill, jog easy down, 20 minutes good pace, 6 x 300m, at 800m pace, 100m jog between, slow cooldown.

Friday: Advanced athletes, take light AM 30 minute run.

light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, 3 x 1 mile, 800m jog, miles at 5k pace, 4x150m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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