byLarry EderCongrats to all who ran FootLocker cross country regionals, NXN regionals and the CIF state cross country meet! Make sure that you get your sleep and hydrate.
Read Coach Gagliano’s Ten tips for championship races, https://www.runblogrun.com/2016/11/coach-gags-ten-pointers-to-get-ready-for-championships.html
Kellyn Taylor, photo by PhotoRun.net
Monday, November 28, 2016 : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Week 15: Keep your habits!
Runners are creatures of habit. It amazes me that, in the last weeks or days before major races, athletes change something, like racing shoes, food, sleeping habits. That is the quickest way to introduce injuries, sickness or something that could take away from your racing! Be careful and vigilant during the next few weeks!
Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: Warm up, go to the track, run 5k on the track jogging turns, sprint straightaways. Keep it relaxed, but sprint at race pace, make sure you cool down, and change wet clothes right away.
Wednesday: Warm up; 4-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: Warm up, run a mile at race pace, cooldown.
Friday: Warm up; 4-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 9-mile run on grass or dirt with friends.
