by Larry EderLong runs allow us to open our minds, breathe deeply and celebrate movement.
For years, in college and past, I enjoyed the company of great friends. My college coach, at Santa Clara University, Dan Durante, would run the first ten with us, before the grind.
The grind was the last 8 miles of the 20 miles Sunday run. When Paul Gyorey or Gerhard Behrens and I ran this, the banter I would keep for the first 12 miles, would stop. All one would hear is the sounds of breathing as we climbed one hill after another.
As we finished we would take a few minutes to jog, then grab some water and read the Sunday paper under the redwoods of the Santa Cruz mountains.
The long runs gave me confidence that affected my life.
Eliud Kipchoge taking a long run, photo by NN running team
Sunday: Long run, 50-55 minutes, at a conversational pace.
2021 RunBlogRun, week # 15, speed development, day 7
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up (1 mile easy, stretch), 12 x 80 seconds, 3k pace, 2 minutes jogging in between
every 80-second 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), 50 minutes Holmer Fartlek, 25 minutes out, 25 minutes back (harder), 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), 20 x 45 seconds, at 1600m pace, 2-minute jogging, on trails, cooldown.
Sunday: Long run, 50-55 minutes, at a conversational pace.
