by Larry Eder
The Sunday run is a staple of the middle distance and distance training programs. I recall asking Donovan Brazier, the 2019 World Champ at 800 meters in Doha, Qatar, what his long runs were like. Donavan noted that his longest long run was 8 1/2 miles.
I recall asking Rob De Castella, 1983 World Champion at the marathon, what his long runs were like, and he noted, on Sundays, 20-22 miles, hilly and good footing. I ran a 20 miler with Rob as he prepared for the 1984 Olympics and we went through trails in Nisene Marks, in Santa Cruz, CA. We began at 7 minute pace to get the stuff out from the day before, and by 15 miles, Rob and my training partner, Tim Gruber, looked back and me and asked if I knew the way back. Catching my breath, I said, “Sure”. They went from 6:30 pace to 6:00 pace to what felt like 5:30 pace.
And they were off!
Sunday training, June 19, 2022: Easy 30-45 minute run.
