2021 RunBlogRun, week # 9, Fall Cross Country Racing Season, Day 7

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In my college and post college years, while in San Jose, most Sundays were about a long run early in the morning. I would drive my VW bus up to Summit Road, and park at Dan Durante's house, our college coach. We had 18, 20, 22, and yes, a fifteen miler that all went through the most beautiful Redwood trees in the Santa Cruz mountains. Those runs allowed me to appreciate Mother Nature, my training partners and how the sounds of breathing, some jokes and a sound effort as we returned up the hills. The hills gave us confidence, and then, about 9 am, as our runs were finished, we had time to enjoy a pleasant Sunday over coffee, and the New York Times.

Santa Cruz mountains .jpegSanta Cruz Mountains, old train tunnel, courtesy of Santa Cruz Trains

Sunday: Long run, 75-90 minutes, at a conversational pace

2021 RunBlogRun, week # 9, 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, 4 x 800m, 3k race pace, 4x400m, 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, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 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 4 x 150 meter stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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