Dynamics and strides
5 x 1000 meters at VO2Max 5 minutes rest in-between
Ran 1.5 miles back to school
Excellent workout... everyone looked good
10 Tues -- 20-30 min light Tempo run Include four 30-40 second bursts at race pace
11 Wed -- Uniform Hand-out...4-7 mi recovery run
12 Thurs -- Time Trial 400 meters on track : Followed by 6 x 400 Tempo on track based on 120 - 130 % slower than Timed 400
13 Fri -- Strength, Coronado Dunes
Ran to Sunset Part for warmup.... Then ran about 20 minutes of dunes by time not distance.. so different groups ran different distances... jog back to school.
14-15 Sat Sun - I left it up to each runner how many miles to run this weekend. Monday was a high-quality day that required a couple of easier days. However I think some of our team didn't run easy enough on Tuesday and Wednesday. Thursday was harder for some than meant to be so by Friday many of our team were a bit tired, and the dunes weren't exactly a walk-in-the park.
That said we're in the most intense part of the season's training. It's tough for runners who didn't participate in our summer training group or who didn't train on their own this summer, but, as I've said all-along... Cross Country championships are won during the summer, not in the fall.
This weekend if you're burned-out a bit, take a day off or an easy day plus an easy run. If you're fine, one day should be recovery (Sat) and one day, a longer run.
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