by Larry Eder
Crystal Springs XC, photo by Coach Benny Reeves
My conference race in my senior year in high school was my best race in high school XC. We ran our WCAL league final at Crystal Springs. The long downhill first mile, and then a big hill. The course, all 2.9 miles of it, is cross country nirvana. The up and down hills between 1.5 and 2.5 miles, then, the long drive home. I finished in 17:03, my fastest time, finishing fifth on my team, as Pete Dolan, Chris Schenone, Bob Lucas, David Hughes all finished well.
Crystal Springs, map courtesy of Lynnbrook HS and my friend Hank Lawson
43 years later, I am still in contact with them. If I close my eyes, I can see Crystal Springs, I can smell the cool air, and the hot dust as the hordes come up the big hill.
Make memories today!
Saturday, November 16, 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown
Week 20, Fall XC Training week 20, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
