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.

Larry Eder and Dan Durante, Fall 1981, photo from Santa Clara University Yearbook

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