by Larry EderThe long run on Sundays most weeks. It is a time to run with friends or take some time for yourself. I found long runs to be a time of quiet contemplation. I considered the trees, the sounds, the wildlife. I laughed with team mates on an off color comment. We talked about just how strange the world really is, or was.
In the end, that 70 minutes to 2 hours, 20 minutes was key in my physical and mental development as a distance runner.
1924 Olympic Cross Country race, photo by Olympics.org
2021 RunBlogRun, week # 3, Fall Cross Country Racing Season, Day 7
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
