2021 RunBlogRun, week # 4, Summer mileage, day 1

It’s getting hotter out there. Make sure that you hydrate. The smell of cut grass, the humidity and the long days all contribute. This is week 4. If you would like, the more experienced runners can ad a 20 minute morning shakeout, on Monday, Wednesday, and Friday. Begin 10 sit-ups (bent leg), pull-ups, and push-ups a day.

Enjoy the runs. Hydrate, eat lots of veggies, and make sure you cover your protein needs. Read food labels. Try lean meats, also fish. Warm-up well and cool down well.

Context and empathy, please: Richardson very unlikely to run at all in Tokyo, by Alan Abrahamson, 3 Wire Sports, reprinted with permission

2021 U.S. Olympic Trials, Trials Breakdown, Day 10 Review

Harrison Takes Flight, Soars to Win High Jump and Long Jump: By Pierre Weil SOJC Track Bureau for RunBlogRun

Men’s 800m, qualifying round, Day 1, June 18, 2021, photo by Cortney White

2021 RunBlogRun, week # 4, Summer mileage, day 1
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 60 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace

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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