For our last hard workout before we taper for the NCAA Great Lakes Regional Cross Country meet on November 4 we ran early Sunday morning at Lake Springfield over a tough & hilly course.
Repeat miles with a huge net elevation gain. The first one was at 10K race pace(sort of easy). Our girls later finished their workout close to 5:30/mile. Our guys were around 5:00/mile at the end.
Then we had a breakfast cookout: bacon, eggs, bagels & cream cheese, yogurt, fruit and orange Gatorade, all cooked to perfection by my Jo and Jess’ Joe.
We’ll do some recovery runs this week and be rested for the NCAA race at Wisconsin-Parkside(also host course for the Footlocker Midwest Regional XC meet November 25).
Coach Van Arkel
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