2025 Summer Mileage, Week 6, Day 5, August 15, 2025, Friday is an easy day
Friday, August 15, 2025, warm-up well, 45-60 minutes of easy running, keep it relaxed! cooldown
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
Why recovery days?
In the summer of 1974, I discovered two a day workouts and two hour runs. I went from 4 miles a day to 18 miles a day, then, settled on 16 miles a day, seven days a week. I made it 8 weeks, then, had blood in my stool. Went to doctor, who exercised and he suggested, ten miles a day around Willow Glen school and track. I spent next 4 weeks running 8-10 miles a day on soft ground.
I did not discover easy days until I read Coach Dellinger’s notes from a Coaching Clinic in 1978. I incorporated two easy runs, 6 miles, 8 miles in between my hard days. I kept it easy. I learned to stay away from fast guys on easy days, and slowly built my mileage up in college, from 55 miles a week to 120 miles a week in my second senior year. My easy days were easy, if hard days were 5.30-6 minute pace, easy was 7-8 minute miles, sometimes slower.
3 29 2025, by Kevin Morris
My racing improved as I raced the same 25 races each year for ten years. PBs many times, but also got into ruts. Then, I shook it up a bit, changing one year to hills only for speed all year, 2 hours runs 4 days a week (walks on off days) and then, started taking Mondays off, of 70-80 miles a week on six days. That is when I raced well from 2 miles to the marathon. One speed workout a week, one tempo or hill day and two long days (16 on Wednesday, 22 on Sunday).
You will evolve, so be patient!
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,
