2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 4

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This is cross country, and it is at the end of the season. Most distance runners compete in cross country. The great sprint coach Bud Winter had his 400m men running cross country. This did not make the late Lee Evans, former WR holder in the 400m, a very happy person. But, it did make him strong.

The nationals for Foot Locker are just a week away. We will begin a two week active break after Foot Locker XC this season. Enjoy the 800ms, and the pace will seem quick, but within yourself. Take the jog really slow. Tell some jokes during your 30 minute run, and then, keep the stride outs relaxed but fast. Finish up with a ten to fifteen minutes cooldown and get out of the wet clothes right away. When one is at their peak, that is the time that colds come quickly and can compromise 22 weeks of training. Stay smart, stay dry, hydrate, and sleep 8-10 hours a night. Respect your mortal engine.

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Women's 10,000m, Tokyo 2021 (Letesenbet Gidey, Sifan Hassan), photo via Peacock TV by Kathy Camara

Thursday: warm-up, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 minute cooldown,

2021 RunBlogRun, week # 11, Fall Cross Country Racing Season, Day 4

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, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, 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, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 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

If not racing, 2 miles on track sprint straights, jog turns, plus 4 x 300m cut downs, cool down

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

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