Long runs are a great chance to get in some miles, with friends. A long run in the Santa Cruz mountains is how we spent Sunday mornings when I ran at Santa Clara University.
Our runs varied over three Sundays, beginning at 18 miles, then 20 miles, then 22 miles.
Lex Young ran 13:43.95 for 5000 meters at the Sound Running Track Meet on May 6, 2022. Lex ran the #2 time for a high schooler, photo by Kevin Morris / @kevmofoto
In the first half of the run, we had a gradual downhill, through the roads bordered by old-growth Redwood trees. Most Sunday mornings, the weather would be cool, in the 50 and 60s, and we would tell jokes and keep it light. About ten miles into the run, Coach Durante would take us on the first uphill and the mood changed. The talking came more sporadic and we would focus on running one long uphill after another. The plan by our coach was to get us warmed up and have up push uphill for 50 minutes to an hour.
The long runs gave us confidence, and it sure helped racing cross country distances and our track distances as well.
Enjoy your run.
Your workout today, May 15, 2022, Sunday: 70-75 minutes at a moderate pace, on trails
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 18, Day 7
Monday: warm-up, 40-50 minutes moderate running, 6 x 100m stride outs, cooldown
Tuesday: Warm-up, 30 minutes moderate running, 12 x 200m, cut downs, 100 m walk-jog between, cooldown
Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 100m stride outs, cooldown
Thursday: Warm-up, 4 x 600m, 1500m pace, 400m jog, 6 x 150m, stride outs, cooldown
Friday: warm-up, 40-50 minutes moderate running, 6 x100m stride outs, cooldown
Saturday: warm-up, primary race distance or, 3 miles, sprint straights, jog turns, cooldown
Sunday: 70-75 minutes moderate pace, on trails