by Larry Eder
This is the sixth week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 12, 2024, Day 1 of Week 6.
Week 6, Day 1, Summer Mileage Program
Welcome to the first day in the sixth 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 six. 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 Monday, and it is a moderate day after a long hill run.
Remember, that is our secret weapon: hills.
You can find your favorite spot if you like.
Today we consider Grant Fisher.
Grant Fisher just won the bronze medal in the 10,000m and 5,000 meters in Paris. No other American has ever done this! Grant returned to his high school coach, one year before Paris to see what he needed to move to the next level. In the 10,000m, Grant stayed with the front group and charged to the front on the last lap, holding onto the bronze, the first US medal in the Olympics at 10,000m since 2012, and Galen Rupp (Last American to win 10,000m was in 1964, by Bill Mills).
In the 5,000 meters, Grant Fisher kept his cool and ran a brutal last lap, taking bronze and keeping a tradition (Paul Chelimo, 2016, 2020) for US runners to medal at 5,000m for three straight Olympics. Last American to win 5,000m? Well, Bob Schul in 1964 (Bill Dellinger was bronze in 1964).
Grant Fisher is at the top of his game, we hope he stays around until LA 2028!
Monday, August 12, 2024
It is Monday .
Yesterday, you did a long run. Today, Monday, you are running 45-55 minutes, modest pace, with a 4x150m stride out series at end.
Then cool down well and hydrate.
Enjoy the views, and appreciate nature.
Remember to check your shoes before and after your runs. If you can, we suggest two pairs of training shoes.
Also, consider the cooling technology of Omius; their hats, visors, and headbands could work for you.
Remember, runners get value from cross country!
Many 400m runners and 400m hurdlers run cross country! Quincy Hall, the Olympic gold medalist, told the media about running cross country and moving from 800m and 1,500m to 400 meters.
To stay cool, wear a hat, wet down your shirt, and run in the early part of the 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/.
