This week the cross country team is training in Baraboo Wisconsin. We spend a week running, eating, and sleeping. It's a great experience to be had, and something we look forward to every year.
However, for all the fun we have, we have just as much work. This morning we rose early to run before the heat. Our run maxed out at 11 miles. We left from our cabins and headed straight to the ski hill about a half mile away, Devil's Head. It's 1.25 miles from our cabins to the top of the hill, and in the time we climb around 600 feet. Then it's rolling hills to the 4 mile mark where we begin to descend back down the other side of the hill.
Stop, find some shade, stretch our a little, head back.
By the time we finished at 9AM it was hot and we were all toasted, but the feeling of accomplishment we had from finishing such a brutally difficult run outweighed any feelings of soreness or fatigue.
There is truly a spiritual side to running. The idea of suffering to make ourselves better. If we don't run for the right reasons, the suffering isn't worth it. If you suffer to the point of breaking yourself down, then you're not improving. Balance atop the Devil's Head is key.
Pre-run: Lunge Matrix
3k-5k: (Fast running should total the lesser of 4 miles or 5% of the week's mileage)
A. 4-8 of 200m fast; 200m jog
B. 2-4 of 400m fast; 400m jog
C. 1 of 800m fast; 800m jog
D. 2-4 of 400m fast; 400m jog
E. 4-8 of 200m fast; 200m jog
5k-21k: (no more than 5% of the week's mileage at fast pace)
10-12 of 400m fast; 400m jog
21k+: 6-8 miles easy
No comments:
Post a Comment