byLarry EderI recall going to Reno, Nevada for Thanksgiving weekend in my senior year of university. We had just finished cross country season, and the snow was easy to run on in Reno. I went out for a fifteen mile run on the Sunday morning before I left. At the end of the season, your easy pace was a challenging pace early in your build up. I just recall how easy it was to run six and half minute mile pace for fifteen miles.
The snow came down lightly as I ran down the roads, semi-cleared of snow. The cool, clean, crisp air, with the smell of firs surrounding me gave me one of those life moments. An almost perfect moment, as I realized that I had a fifteen page paper on Jesuit philosopher Bernard Lonergan due in 48 hours. I had not begun the paper.
I did enjoy the last few miles of the run.
Enjoy your long run.
Running in the snow, photo courtesy of Joe De Santos, founder of Spartan Race / posted on Huffington Post blog
Sunday: Long run, 75-90 minutes, at a conversational pace
2021 RunBlogRun, week # 12, Fall Cross Country Racing Season, Day 7
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 minute cooldown,
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown
If not racing, 2 miles on track sprint straights, jog turns, plus 4 x 300m cut downs, cool down
Sunday: Long run, 75-90 minutes, at a conversational pace
