tag:blogger.com,1999:blog-31292861.post455610024313782156..comments2024-03-27T17:43:26.504-07:00Comments on Cross Country Express: Your toughest workout this cross country season?Albert Caruanahttp://www.blogger.com/profile/14434646351717864405noreply@blogger.comBlogger25125tag:blogger.com,1999:blog-31292861.post-1385459972003861262013-10-24T17:35:28.740-07:002013-10-24T17:35:28.740-07:00400, 400, 800, mile, mile, 800, 400, 400, 400
rac...400, 400, 800, mile, mile, 800, 400, 400, 400<br /><br />race paceAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-33830652047470457942013-10-23T11:27:42.045-07:002013-10-23T11:27:42.045-07:00Hardest so far was:
15 minute warmup
5 minutes res...Hardest so far was:<br />15 minute warmup<br />5 minutes rest for drills/strides<br />15 minute steady-state run (just under 6:00 pace)<br />5 minutes rest to group up on the line<br />5x1600m on grass, 2 minutes rest between. Started relaxed around 5:35, dropped a little time each repeat, last one in 5:07.<br />15 minutes cool downAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-30479985538023791292013-10-23T08:41:39.138-07:002013-10-23T08:41:39.138-07:00Interesting comments so far. I do agree that the ...Interesting comments so far. I do agree that the days preceding the workout will effect the difficulty level. <br /><br />I am also curious to hear the reasoning behind the workouts.Albert Caruanahttps://www.blogger.com/profile/14434646351717864405noreply@blogger.comtag:blogger.com,1999:blog-31292861.post-12603442515326006212013-10-22T21:48:08.172-07:002013-10-22T21:48:08.172-07:00I watched Steve Scott run 6 x 400 at 56 with 100 j...I watched Steve Scott run 6 x 400 at 56 with 100 jog recoveryAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-84423522683322189042013-10-22T21:46:30.149-07:002013-10-22T21:46:30.149-07:0060 x 400 (to copy the killer workout in Once a Run...60 x 400 (to copy the killer workout in Once a Runner). Avg of 73 with 100 jog recovery. 400 jog after each 20.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-41360030906111617992013-10-22T21:43:02.730-07:002013-10-22T21:43:02.730-07:00The hardest I know of... 6 x 2000 all at sub 9:00The hardest I know of... 6 x 2000 all at sub 9:00Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-88214498752627611532013-10-22T18:40:36.989-07:002013-10-22T18:40:36.989-07:00That must be Jason Rexing. I heard he runs 13:55 f...That must be Jason Rexing. I heard he runs 13:55 for 5k. In trainers. <br />Coach Smallnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-21035908148469187052013-10-22T18:36:05.071-07:002013-10-22T18:36:05.071-07:0012 x 800m with 30 sec rest; my times ranged from 1...12 x 800m with 30 sec rest; my times ranged from 1:56 to 2:01.<br />Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-11469910346837699452013-10-22T18:12:02.053-07:002013-10-22T18:12:02.053-07:00yeah uhhhh can we hear a little bit more from the ...yeah uhhhh can we hear a little bit more from the guy that does 5x 5 mile?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-47485524833598084642013-10-22T15:58:20.684-07:002013-10-22T15:58:20.684-07:00I've run so hard I had to go poop. Does this h...I've run so hard I had to go poop. Does this happen to anyone else? My coach calls it intestinal fortitude. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-49307976005486786322013-10-22T13:43:29.629-07:002013-10-22T13:43:29.629-07:00Keep in mind that perception of difficulty of a wo...Keep in mind that perception of difficulty of a workout is influenced by multiple factors, including, but not limited to:<br />1) training volume and intensity in the 24-48 hours preceding the workout<br />2) recovery efforts in the 24-48 hours preceding the workout (eg, sleep, calories, hydration, etc)<br />3) volume and specificity of prior like-efforts<br />4) fiber type of the athlete (fast twitchers will tolerate shorter intense efforts better and longer tempo efforts worse, and vice versa for slow twitchers)<br />5) degree of thermal and/or altitude acclimation of the athlete<br />6) relative general health of the athlete (two week performance suppression after a cold, etc)<br />7) and so on....<br /><br />That said, I love to hear what's going down in NorCal. Steve Palladinohttps://www.blogger.com/profile/01161835154829541383noreply@blogger.comtag:blogger.com,1999:blog-31292861.post-74225609601386172342013-10-22T13:31:54.314-07:002013-10-22T13:31:54.314-07:00Probably survival.Probably survival.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-17114786938747199072013-10-22T09:50:51.399-07:002013-10-22T09:50:51.399-07:00I'd love to hear the coach's explanations ...I'd love to hear the coach's explanations for some of these workouts.Coach Timnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-47024127263913054462013-10-22T07:53:33.526-07:002013-10-22T07:53:33.526-07:005 x 5 mile repeats at race pace5 x 5 mile repeats at race paceAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-69144148680613988652013-10-22T04:11:05.238-07:002013-10-22T04:11:05.238-07:00We did a number of August workouts that were condu...We did a number of August workouts that were conducted at, near or above 100 degrees. Even with 30 gallons of water in the back of the pickup didn't seem to do much to alleviate that, except to avoid death perhaps. Maybe the most onerous one was 5 x 1.2 miles over steep rollercoaster hills. It wasn't pace at that point . . . it was survival and deep resentment towards the coach. The crowning touch was the tarantula strolling across the team area.<br /> Perhaps even harder was the 9 mile recovery run the next day in the same temperature range.Peter Brewernoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-20915012710760981912013-10-22T00:15:22.756-07:002013-10-22T00:15:22.756-07:0018x400m 4x200m with 65 sec rest, at 6200 ft18x400m 4x200m with 65 sec rest, at 6200 ftAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-32588327819917313052013-10-21T22:56:07.309-07:002013-10-21T22:56:07.309-07:00tyborighow about...... a. mile repeats all out and...tyborighow about...... a. mile repeats all out and your supposed to run with someone wayyyyy faster and you get like 1/3 of the rest and of course you go to a school with a very very hilly course and you are like balling the whole run. <br />b. this thing called hill sprints...... and the coach lies about how many your supposed to do/ are planned to do...... good times.....<br /><br />Let the Happiness of running roll..... Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-80130735696363216662013-10-21T21:30:55.898-07:002013-10-21T21:30:55.898-07:00It is impossible to run 6 x mile at VO2 max with o...It is impossible to run 6 x mile at VO2 max with one minute recovery. <br /><br />In other words you cannot run a 10k at 2 mile pace. <br /><br />Regardless of inaccurate discription of paces that's a brutal workout. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-50347972625021186522013-10-21T21:17:10.065-07:002013-10-21T21:17:10.065-07:0013 miles with 2000 feet of gain during it at 6:50 ...13 miles with 2000 feet of gain during it at 6:50 pace during it. Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-25041310234969233682013-10-21T21:04:52.403-07:002013-10-21T21:04:52.403-07:006 by a hilly mile at max aerobic pace with 1 minut...6 by a hilly mile at max aerobic pace with 1 minute rest was proabably up there. But those hills were hard as well. Even at a sprint it took us a little over a minute to go up them, and it was hard not to lose our balance on the way down. I liked that the whole team of 50+ runners were all doing it together, and there was a very supportive atmosphere of cheering other team mates on.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-68594462572599667902013-10-21T20:56:00.653-07:002013-10-21T20:56:00.653-07:00I wrote the comment about hills, but I just wanted...I wrote the comment about hills, but I just wanted to note that that is only one of the hardest workouts. 6 x mile at max aerobic pace was also a good one. Not including warm up and cool down, as a high school girl runner, it was challenging enough. <br /><br />The previous hill is a 19 degree incline. Sprinting full out on that if fun all over the place.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-13605237605819179192013-10-21T20:48:02.716-07:002013-10-21T20:48:02.716-07:005x2k's at 10k pace with 90 sec of rest. This ...5x2k's at 10k pace with 90 sec of rest. This was when I was in highschoolAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-30582264299069705812013-10-21T20:31:32.920-07:002013-10-21T20:31:32.920-07:0021 x 192 meter hill sprints. When I say hill, I do...21 x 192 meter hill sprints. When I say hill, I don't mean hill, I mean HILL HILL. 2 steep hills to sprint up. Focused on form and turnover. Walk down, no rest at bottom. When your legs won't stop shaking, you can feel pretty accomplished. Yay for mount Diablo.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-31292861.post-22723594429731880962013-10-21T20:29:56.935-07:002013-10-21T20:29:56.935-07:00This comment has been removed by the author.Laney Inaminehttps://www.blogger.com/profile/15396099081782223152noreply@blogger.comtag:blogger.com,1999:blog-31292861.post-10182644056815500992013-10-21T19:17:50.368-07:002013-10-21T19:17:50.368-07:00400, 400, 800, 800,1000, 800, 800, 400, 400. the k...400, 400, 800, 800,1000, 800, 800, 400, 400. the killer was only 400 after each. I don't specifically remember paces, but coming back down the ladder was with faster paces than going up. and it was hot. and it was uphill the whole time.Anonymousnoreply@blogger.com