NEW YORK WEATHER

A long run, the day after a big race, was a bit slow, and took some time before you felt decent. After we ran in Washington Park in Portland in 1978, we got out on trails the next day and put in a nice 12-15 miles. Of course, in the first weekend in November, it was cold and the trails were inviting. We spoke about the racing the day before and how much we went in single file except for the last several hundred meters to the finish.

Long runs are great time for introspection. Take the time to consider your races, your training, and your life.

Enjoy!

Sunday: Long run, 75-90 minutes, at a conversational pace

2021 RunBlogRun, week # 8, Fall Cross Country Racing Season, Day 7

Monday: AM for advanced: 30-minute run

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 4 x 800m, 3k race pace, 4x400m, 2k race pace, 30 minutes, moderate pace, 4 x 200m stride outs, cooldown

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, 3 miles (12 laps on the track), sprint straightaways, jog turns, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, Race 5k, 30 minutes, plus 4 x 150 meter stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

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