2019 HOKA ONE ONE Week 11, Summer Mileage, Training Week 11, Day 3: Wednesday is a day to run

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The ebb and flow of training is good for the body. One must challenge the mortal engine (your body) and then, give it time to rest. The ability to keep consistent training through modern life is an art form. There will also be distractions. In high school, I kept 1-2 workouts most days and did not miss much that I cared about on the social arena. In college, I maintained 2 workouts a day, six days a week (long on Sunday) for six years (that’s another story on the college thing, I took a year in a seminary, then, worked in an auto plant).

I am 61 years old today. By the time you see this, I will be on a plane, from Minsk to SFO, writing on The Match, a competition between Team Europe and Team USA challenged each other. It was fun. I have been involved in the sport for 47 years now. I was an athlete, a coach, and now, a sports journalist.

Enjoy the sport, enjoy your friends, enjoy the run, enjoy your life.

images.jpgThe writer in Rio, August 2016, photo by Brian Eder r

Week 10, Summer mileage, Training week 11, building the racing fitness

Monday: 55 – 60 minute park run

Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down

Friday: 30-45 minute minute park run, relaxed

Saturday: 5k hilly race, get the first race in

Sunday: 85-90 minute long run

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