I was at the end of my sophomore year at Bellarmine. I had just finished last in the WCAL 2 mile. I had set a PB by a minute and was still lapped twice. I asked coach “Rocket Ray” Devlin what I should do, and he said, “You need to run a lot this summer.”
No definition.
My first real pair of running shoes, Onitsuka Tiger Cortez, 1974, I ran 1,100 miles in my pair (used super glue to rebuild heel), photo courtesy of Pinterest
So, over 3 weeks, I built up to sixteen miles a day. I would run to Lake Vasona from my house, walk around the lake, check out the huge catfish that swum around the island (only if I was there by 8am) and then, run home. I did that for 8 weeks, and then, after getting sick, cut back to 8 miles a day on a soft dirt track at Willow Glen.
Each day, my Mom signed a sheet on how much I had run. She had mapped out my daily run with the old Ford Grand Squire and I had a dime taped into the bottom of my Onitsuka Cortez training shoes, just in case, I got sick.
The summer mileage helped. I went from last to top 7 in cross country and 2nd man in the mile, 2 miles,s and 880. The miles helped.
It would take me years to understand the lessons i had learned about training that summer, but I had the bug!
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
2021 RunBlogRun, week # 20, speed development, day 1
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 6 x 90 seconds, 3k pace, 2 minutes jogging in between every run, on a trail, with a 30-minute cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up (1 mile easy, stretch), 8 x 45 seconds, 4 x 150m stride-outs, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up (1 mile easy, stretch), 12 x 35 seconds, at 800m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace
