by Larry Eder
Week 3, Day 7, Summer Mileage Program
Welcome to the seventh day and third 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 3. 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!
Today is a crucial day in your training-it’s your long run day. This is a key part of our program, designed to build your endurance and stamina.
We suggest getting a few friends together and finding a park (we do not like you running in high-traffic areas, as cars and runners do not mix well). Go run in a local park or a good trail (watch out for bikes!) and enjoy yourself.
Remember to stretch post-run and hydrate.
In high school, I often ran at Stevens Creek Reservoir with Bob Lucas. In college, it was Almaden Quicksilver Park because of all the trails. Post college and college was up in the Santa Cruz Mountains off Summitt road in the South Bay, near San Jose, California.
You can find your favorite spots.
Saturday, July 28, 2024
For Sunday, run 60-65 minutes at a good pace. If you feel perfect, extend it to 70 minutes.
Cool down, stretch, and hydrate!
[Collection Jules Beau. Photographie sportive] : T. 13. Année 1900 / Jules Beau : F. 44. [Les sports à l’Exposition : championnats du monde d’ athlétisme, amateurs];
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/.
