This is Sunday, April 7, 2024.
This is your long run day.
Your workout:
Warm up slowly,
75-90 minutes of running for juniors and seniors and 65-70 minutes for freshmen and sophomores.
Hydrate,
Cooldown,
get out of wet clothes,
Recover,
Larry’s Deep Thoughts:
Long runs are relative.
During my first senior year in college (another story), my coach, Dan Durante, had me experiment. It was mid-80s F in the Santa Cruz Mountains. Dan scheduled me for a 20-mile run. I had to drink 20 ounces of water every two miles.
By about ten miles, my stomach was full. After ten, I continued to drink water as I needed. I ran the first ten miles in 70 minutes, and over the next ten miles, I dropped the pace to 65 minutes and ran the last two miles around a 6-minute pace. The temperature had stayed in the mid-80s, but I was running on a shaded two-mile stretch, and Dan checked on me each mile. I felt great.
After the 20 milers, Dan had me do two hill repeats by his house. The loop was 600m up and a 200-meter jog to start.
I cooled down, and Dan soaked my legs with cold water from a spring near his house. Dan did this to us during most workouts, taking away much of the post-training soreness.
I felt great after the run, and the next two days, I had no soreness, which generally happened post 18-22 mile run. I learned about hydration on that day and how to run in hot weather. Dan Durante was “possessed by the scientific method” (a quote from the late Kenny Moore). I loved our interactions, and he changed my life.
I suggest a time for a high schoolers. For freshmen and sophomores, try 9-10 miles. For juniors to seniors, try 12-14. Keep it relaxed.
