In the 1970s in the South Bay Area, there were Center Meets. The Center Meets were held at Crystal Springs, the iconic cross country course in Belmont, CA. I ran there from 1974-1976, and then, again in the early 1980s.
The Center Meets were a chance to get used to the undulating course that made Crystal Springs famous. The first mile was this long, fast downhill mile, and then, you changed direction and came back up. The last mile was up and down and then, with 200 meters to go, a mad dash for the finish line chute.
It was in the third Center Meet, in our junior and senior year, that I ran my best times and races of the year. It was the 8th or 9th race of each year. And it prepared me for the League finals.
The big races of the season are upon you…good luck!
Steve Prefontaine, in high school, winning State cross country, photo courtesy of Pinterest
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
2021 RunBlogRun, week # 3, Fall Cross Country Racing Season, Day 6
Monday: AM for advanced: 30-minute run
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown
Wednesday: AM for advanced: 30-minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown
Friday: Advanced athletes, take light AM 30 minute run.
Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
