The world of cross country has challenging courses, some more than others. In the U.S. many of the courses are run on golf courses. I really enjoy the course at the University of Wisconsin (Madison): challenging, good footing, and great views for the fans!
In my junior year at Santa Clara, our home course was in the Santa Cruz mountains. We ran downhill for two miles, then, turned around and came back up. The hills were brutal, but as we had trained on them, we could relax and run the race. After about a half mile with no hills, the course finished with 300 meter charge up the final hill. I recall knowing that I had that final hill, and how much pleasure I felt in running by a competitor. Coach Dan Durante had found a wonderfully challenging course in the Santa Cruz mountains.
My training shoe in 1979, the adidas Marathon trainer, photo courtesy of farcovchik.ru
Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown
2021 RunBlogRun, week # 9, Fall Cross Country Racing Season, Day 6
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
