2024 RunBlogRun Spring Training Program, Week 4, Day 7, On Sunday, You Run Long and Savor Nature

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.