by Larry EderIn my era, we raced prolifically. Most of my high school, 20-25 times a year, and in college and post, 35-40 times a year. Of course, there were the key events (2 x a year, 3-4 weeks), that I always focused on and knew my fitness.
In cross country, I would take 3-4 races to feel good and then, 6-8 events to be in top form. Olympic bronze medalist Bill Dellinger, long time coach at University of Oregon, explained to me one time that we must callous ourselve, in races and not racing. One season, Coach Bill did 3/4 repeats on the sand, on a lonely beach in Alaska, using his fingers to count distance. He broke the 5000m AR later that season.
Get your miles in, photo by NAZ Elite
All good things take effort, and to cherish the good times, you are going to live through crap. Take a deep breath, and wipe off the tears, and consider the next run.
Saturday, September 16, 2019: 5k hilly race, get the first few races in
Week 11, Summer mileage, Training week 11, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Friday: 30-45 minute minute park run, relaxed
Saturday: 5k hilly race, get the first few races in
Sunday: 85-90 minute long run
