by Larry Eder
This is the fifth week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 7, 2024, Day 3 of Week 5.
Week 5, Day 3, Summer Mileage Program
Welcome to the third day and fifth 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 5. 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! You are getting stronger each and every day!
Today is Wednesday; we made your work hard on Tuesday, so keep it relaxed today.
Remember, that is our secret weapon: hills.
You can find your favorite spot if you like.
Tuesday , August 7, 2024
For Wednesday, it is a moderate day.
Let’s do 45-50 minutes in the hills, but keep the pace relaxed, go to flats afterwards, and run 4 x 150 meter stride outs, then, cooldown, stretch and hydrate.
Enjoy the views, appreciate nature.
Remember to check your shoes before and after your runs. If you can, we suggest two pairs of training shoes.
And also consider the cooling technology of Omius, their hats, visors and headbands could work for you.
Remember, Femke Bol trains hard. Many 400m runners and 400m hurdlers run cross country!
To stay cool, wear a hat, wet down your shirt, and run in the early part of late part of the day. As our friends at Omius say, #StayCool!
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/.
