This is Thursday, October 12, 2023.

Cross Country is in full swing. League meets, and Conference meets are happening, and the build-up for state meets is coming as well.

You have had 12 weeks of summer training and five weeks in the cross-country season. Take it one day at a time.

If you want more of a challenge, add 3 morning runs (only if you are a junior or senior), of 30-40 minutes, and keep it relaxed.

Hydrate, eat well, and sleep 8-10 hours a night. Keep caffeine before 2 pm each day and avoid carbonated sugary sports drinks, please! They are dangerous.

Your workout today:

Warm-up well,

30 minutes of running start out easy, build up to moderate, then, 8 x 300m hill, 8 x 250m hill, 8 x 200m hill, and six 150m stride outs, cooldown slowly.