2025 Summer Mileage, Week 6, Day 5, August 15, 2025, Friday is an easy day
Thursday, August 15, 2025, warm-up well, 45-60 minutes of easy running, keep it relaxed! cooldown
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
Why recovery days?
In the summer of 1974, I discovered two a day workouts and two hour runs. I went from 4 miles a day to 18 miles a day, then, settled on 16 miles a day, seven days a week. I made it 8 weeks, then, had blood in my stool. Went to doctor, who exercised and he suggested, ten miles a day around Willow Glen school and track. I spent next 4 weeks running 8-10 miles a day on soft ground.
I did not discover easy days until I read Coach Dellinger’s notes from a Coaching Clinic in 1978. I incorporated two easy runs, 6 miles, 8 miles in between my hard days. I kept it easy. I learned to stay away from fast guys on easy days, and slowly built my mileage up in college, from 55 miles a week to 120 miles a week in my second senior year. My easy days were easy, if hard days were 5.30-6 minute pace, easy was 7-8 minute miles, sometimes slower.
My racing improved as I raced the same 25 races each year for ten years. PBs many times, but also got into ruts. Then, I shook it up a bit, changing one year to hills only for speed all year, 2 hours runs 4 days a week (walks on off days) and then, started taking Mondays off, of 70-80 miles a week on six days. That is when I raced well from 2 miles to the marathon. One speed workout a week, one tempo or hill day and two long days (16 on Wednesday, 22 on Sunday).
You will evolve, so be patient!
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
In his sophomore year of track, Steve Prefontaine did not make the state meet. He was embarrassed and upset with himself. That summer, he planned, with his coaches, a ruthless series of training runs over the summer. He not only did mileage, he made himself stronger. He made himself tougher. That fall, Steve Prefontaine was ready for his junior season of high school cross country.
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