byRace Results WeeklyLong runs on Sundays were my time of discernment. Translating into the vernacular, that means that I used that time to consider the previous week, from workouts, to classes to whatever happened in the week. The first 30 minutes was normally a time to tell jokes and share a moment of goofiness with a training partner, then, as we picked up the pace and got more into the run, we spoke a bit less. But, thanks to the challenging runs put together by Coach Dan Durante, at half way, after flying along at six minute pace for the first ten miles, we would begin this long, forty to forty-five minute drive up hill after hill. During that time, a well placed four letter word would get a laugh, but we were all trying to breathe.
The long runs made us strong and gave us confidence. Our home courses, up in the Santa Cruz mountains, or in Quicksilver-Almaden Park, both contained hills that would challenge the fittest human and we prided ourselves in that. The course in the Santa Cruz mountains concluded with a 300 meter drive up hill.
The long runs make you strong, enjoy them.
2021 NCAA XC Men’s Div 1 lead pack, photo by Mike Scott
2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 7
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, 2 x 1000m, 500m jog between, 3k race pace, 3 x400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 4 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, 2 x 1 mile, 5k pace, 800m jog in between, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown,
or, if your coach allows, compete in a Turkey Trot!
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 4 x 150 meter stride outs, cooldown
Sunday: Long run, 75-90 minutes, at a conversational pace
