This is Sunday, April 28, 2024.

Week 7, day 7.

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.



get out of wet clothes,



Larry’s Deep Thoughts:

Long runs build many things.

If you are a middle-distance runner, long runs are part of your weekly programs.

I would run on trails on many long runs. My first real long run was in the summer of 1977 at Quicksilver Park in New Almaden, near San Jose, California. Hollis Logue III, a writer for Runners World in the 1970s and a trust lawyer most of his career, was one of my training partners. We would run in Quicksilver Park 3 times a week, a 15-17 mile run, just enjoying the trails, grinding up the hills, and enjoying the bobcats, turkey buzzards, deer, and wild pigs in the park. Hollis would tell us jokes that had me gasping more than the hills.

Running on trails during most of the summers in college helped build up my base and gave me confidence in climbing any hill on a cross-country course. I recall the 5.8-mile home course we had at Coyote-Helyer Park. The mountain came near the end, giving me the confidence to move late in the race.

Long runs build you up.

Horace Ashenfelter, 1952 Olympics, courtesy of Ashenfelter 8k