by Larry Eder
This is the seventh week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 23, 2024, Day 5 of Week 7.
Week 7, Day 5, Summer Mileage Program
Welcome to the second day in the seventh week of the 2024 Summer Mileage Program, which runs for ten weeks until mid-September.
Our goal is to build you into a strong cross-country runner.
This week is week seven. Your vacation is over. Now is the time to build consistent building blocks to being one tough cross-country runner. We want to help all 560,000 boys and girls in high school cross country! We love it! You are getting stronger each and every day!
Today is Friday, August 23, 2024.
Remember, this is our secret weapon: hills.
You can find your favorite spot if you like.
Friday, August 23, 2024
It is Friday.
This is a recovery day.
Warm-up, 45-55 minutes of moderate running, in a park, on a trail, on soft ground, and then, 4 x 150 meter stride outs,
Then cool down well and hydrate.
Enjoy the views, and appreciate nature.
Remember to check your shoes before and after your runs. If you can, we suggest two pairs of training shoes.
Also, consider the cooling technology of Omius; their hats, visors, and headbands could work for you.
Remember, runners get value from cross country!
Many 400m runners and 400m hurdlers run cross country! Quincy Hall, the Olympic gold medalist, told the media about running cross country and moving from 800m and 1,500m to 400 meters.
All of the great milers and 5,000m runners run cross country, from John Walker, 1976 Olympic champion at 1,500 meters to Jakob Ingebrigtsen, who won the 1,500m in 2020 Tokyo and the 5,000m in 2024 Paris!
The Prefontaine Classic
Wanda Diamond League track & field meet
Eugene, Oregon, USA, photo by Kevin Morris
To stay cool, wear a hat, wet your shirt, and run in the early and late part of the day. As our friends at Omius say, #StayCool!
Good luck!
Enjoy your summer running.
What do you want to do this summer? What do you want to achieve?
To learn about the late Steve Prefontaine (1951-1975), please read this fantastic book by Tom Jordan ( I have gone through six copies and read it 12 times): https://www.amazon.com/Pre-Americas-Greatest-Running-Prefontaine/dp/0875964575
To enjoy an excellent photo gallery of Steve Prefontaine, courtesy of the Eugene-Register Guard, please go here: https://www.registerguard.com/picture-gallery/sports/2022/07/07/oregon-distance-runner-phenomenon-steve-prefontaine-olympican-eugene-hayward-field/7336370001/.
