Posted by Steve Magness
XC season is here. So far I've done a couple races, but only one real one.
UTEP- Ran with Ahmed and Daniel until 1200m or so to go so it wasn't really a race but it went well. I helped those guys out and made sure they stuck together for as long as possible.
A&M- THis one went well. I felt amazing for 3mi or so and then got a little cramp that kinda threw me off. I ended up 4th in 24:27 for 8k, so a solid start. Aerobically I am incredibly fit, just not sharp at all. The main thing was that I got through the race with no problems!
I won't post all my training since I've last posted b/c that would probably bore you to death. So here's the highlight version and then I'll try and post weekly updates from now on.
Highlights of XC training (mostly workouts):
2mi w/up, 5mi of alternation (400at 10k, 1200-5:25-30ish pace), 2min easy, 1mi alternation, 2mi c/d
1mi w/up, 5x400,4x400, 5x400 w/ 30sec b/t reps, 5min b/t sets, WINDY,(64s...65s…63,65,64,64,60(33,14,13) felt a little off, 1.5mi c/d barefoot
10 at Burroughs
2mi w/up , 1mi (4:32),3R, 1mi (4:30), 4min jog to hill, 4x10sec hill sprints, 3R, 2x1mi w/ 3R (total 2mi-9:10, start at sand hill up gravel hill and down fence hill back to sand) 4xhill sprint, 2mi c/d
10mi of:2mi w/up, 5mi of alternation (600at 10k, 1000-5:25-30ish pace), 2min easy, 1mi alternation, 2mi c/d
1.5mi w/up, 3x800 (2:13,2:10,2:08) w/ 2:00 rest, 4x hill sprints, 3x800 (2:10,2:09, 2:09), 4xhill sprints, 1.5mi c/ (On gravel so moving good)
2mi w/up, 5miles of alternating 800s- 5x800(2:21-2:23, last one in 2:13(71,62), recovery 800m in (2:35-2:41)
10 mile tempo- controlled- hill loop in 52:30
2.5mi w/up, 3x(600,30secR,600,30sec,400) w/ 5min b/t sets, at 5k pace (65-66 on gravel) then 5min rest and 1,000m in 2:55 w/ guys on hill loop, 1.5mi c/d
at 1:43 PM