In the summer of 1984, I was fortunate to join soon to be 4 time Olympic marathoner Rob De Castella (Boston champion, 2 time Commonwealth Games champ, World Champ) for a few workouts in the Bay Area. On a long run, Rob started out at about seven minute pace, on the trails of Nisene Marks, and just flew away over the last five miles of an 18 mile run. Rob was running with one of my training partners, Tim Gruber, and watching them do a 8 times 400 meters, with a 200 meter float, a few days later, and it was amazing to watch such powerful athletes.
Utta Pippig (Boston champ, 1994-96, Rob De Castella (1986 Boston champ), photo by PhotoRun.net
Long runs are great ways of meeting new runners. enjoy your run today.
Sunday,April 2, 2017. Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
Week Eleven, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors. Week Eight is tough, with three days on the track , some variety, remember, that you will be tired. Remember your push ups, sit ups too. Consider pull ups, start with two a day. This week, do ten push ups, bent leg sit ups and five pull ups a day.
Monday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Tuesday, warm up, four sets of 200-400-600, with half distance jog. 200s and 400s are at 400 meter current pace (If you can run 800 in 2:20, 400 meter pace is 65), 600 meters at 800 meter pace, do 400 meter jog between sets, and then,ten sit ups, ten push ups, five pull ups, cooldown.cooldown.
Wednesday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Thursday, warm up, 3 times mile, at current two mile pace, 800 meter jog, ten sit ups, ten push ups, five pull ups, cooldown. cooldown.
Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.
Saturday, Race today, try a 800 and a 2 mile or a 400 meters and a mile. Remember to warm up and cooldown.
Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.
