by Larry Eder
Adrian Martinez Classic, photo by PhotoRun.net
On Saturday, November 19, 2016 , cross country races will happen all over the U.S.
In Fresno, CA, the California Community College State Championships will be held. In Terra Haute, Indiana, the NCAA Cross Country Championships, Division I will be held. In Louisville, Kentucky, the NCAA Cross Country Championships, Division III will be held at Tom Sawyer State Park on November 19. The Divsion II NCAA Cross Country Championships will be held in Saint Leo, Florida.
On the high school front, MIAA (Mass) HS Cross Country Championships will be held in Gardner, MA at the Gardner Municipal Golf Course on Saturday, November 19. The New Jersey NJSIAA HS Cross Country Championships (Meet of Champs), will be held November 19, 2016 in Holmdel, New Jersey at Holmdel Park.
Good luck to all!
Saturday, November 19, 2016: Race day. Warm up, listen to your coach, race, cool down
Week 13: Focus on the finish
Monday : Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. So if you can run 18:30 for a 5K now, that means a 6:00 pace. Add 30 seconds to get your tempo run pace of 6:30 per mile. Recalculate your pace as your fitness improves, about once a month.
or,
Warm up, Three times six minutes at current race pace, 4 x 150 meter strideouts, cooldown
Wednesday: Warm up; 6-mile run; 8×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Thursday: Warm up, three miles on track, sprint straights, jog turns, easy cool down.
Friday: Warm up; 6-mile run; 4×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down. Focus on the race.
Saturday: Race day. Warm up, listen to your coach, race, cool down
Sunday: Easy 11-mile run on grass or dirt with friends.
