This is your workout for Sunday, January 22, 2023.

Indoor season is in full bloom, and the USATF Cross Country was yesterday.

PUMA ATF Hawkeye ProClassic had two good days in Iowa City and the Doha

Marathon had its first event.

For you, it is a long run.

Long runs are traditionally scheduled for Sundays, but can work any day in your week. Long runs build endurance and give your brains a break from the mundane. I wrote papers on long runs, conceived of my paintings on long runs and just enjoyed the scenery on long runs.

Your workout today, warm up slowly, 65-70 minutes on rolling terrain, moderate pace, and then cooldown well. Hydrate please all day.


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