2019 HOKA ONE ONE Spring Track & Field Training Week 14, Day 7: Sunday is for long runs

Our sport is challenging, photo by Mike Deering/TheShoeAddicts

When one challenges limits, as we do in athletics each and every day, there are good days and bad days. At the end of my sophomore year in high school, I had moved to California from Missouri, was homesick and had finished dead last in the 2 mile at the WCAL League meet. Despondent, I walked over to my coach, Fr. Rocket Ray Devlin, S.J.. Father Devlin was a man of some complication, but contemplation was not one of his gifts. I asked Father how I could get better. Father Devlin took about 30 seconds, then noted, “run more”.

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I took that to heart, and started with two miles a day, building up to 15-16 miles a day. Now, a caveat. This was 1974, and we thought running could cure anything. So, I built up over the summer, and by the fall, I was about ten pounds thinner, and had run many miles over the summer. That fall, I took tenth in JV, and was no longer finishing at the back of the pack. The improvement motivated me, and in my junior year, I began to run much faster, and train much harder.

Long runs were relaxing for me. They also provided solace for me when my racing did not go with my expectations.

Use your long runs on Sundays to consider your past week of running. Enjoy the run and consider how to enjoy your running more.

Sunday, April 14, 2019-warm up, 75 minutes, cooldown

And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.

Time for spikes, photo by Mike Deering/The Shoe Addicts

Week 14, 2019 Track buildup-time to get serious, racing is almost here

Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 150m stride outs, core work, cooldown

Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown

Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Thursday-warm up, 16 times 400m, mile pace, 200m jog, cooldown

Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown

Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown

Sunday-warm up, 75 minutes, cooldown

Author

Larry Eder
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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