Long run Monday- workout wednesday- big race saturday?

Training Advice/Discussion High School
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    NjCoach

    Member since 09/29/2016.

    12 posts. Last post 7 years ago.
    7 years ago 10/19/2016 11:39pm EDT

    So we have a meet this saturday where our guys will race pretty hard.

    All season when we have had a Saturday race, we have done a recovery run on sunday of 45 minutes easy, and a long run of about 90 minutes on monday.In past years I would usually do long runs on Sundays the day after an invite, but I feel the recovery day in between has really made a difference in staying healthy. Our league is not that competitive so I was never worried that the monday long run would interfere with our wednesday dual meets that we would just use as workouts anyway.

    So as I said, we have a race this Saturday 10/22, but an even bigger one next Saturday 10/29 where I want my guys ready to go. However, it is still not one of our most important races which are 11/5 and 11/12.

    Anyways the question is: do you think doing a Long run this monday 10/24 is too close to the race on 10/29? Should i stick to what has worked all year and keep the long run Monday, or should I do the long run on Sunday 10/23 to give them more days to recover before 10/29? Mind you, we will be doing a workout on wednesday 10/26. This is likely our last 90 minute long run, I don't really believe in a drastic taper but Will ease up a bit before our 11/5 and 11/12 races.

    Thanks

  • Fremont Troll

    Anonymous Poster

    7 years ago 10/20/2016 12:26am EDT
    re: NjCoach

    Stick with what works but each week whittle the long run down a bit and make sure the kids do them slow. The last few weeks the long run does little good, just keep it short-medium and again, slow with a fresh finish if they feel good.

    Also avoid too much race-pace stuff on Wednesdays, that is the biggest mistake HS coaches make. It should be tempo/CV plus a small number of 200s.

  • pop_pop!_v2.2.1

    Anonymous Poster

    7 years ago 10/20/2016 12:33am EDT
    re: Fremont Troll

    Fremont Troll wrote:

    Stick with what works but each week whittle the long run down a bit

    While I agree with the rest of what was posted, I would argue the long run is done at the same pace as prior long runs, only shorter distance.

  • registered

    citius5000

    Member since 06/21/2005.

    1,746 posts. Last post 1 day ago.
    7 years ago 10/20/2016 8:35am EDT
    re: NjCoach

    Do what you have been doing. In xc normally i have friday meets (i made the schedule so we only have one a week etc) and end up with a saturday long run but sunday off. The last few weeks of the season when the championship meets are on saturdays i have eliminated the long run entirely with the taper. I usually drop to 2/3rds of the volume we were at by the final week or two (e.g. Were running 60mpw but week of states just 40mpw)

  • former HS coach.

    Anonymous Poster

    7 years ago 10/20/2016 9:02am EDT
    re: Citius5000

    fremont, you have it right, don't hammer the Wed. workout, aerobic stimulus, threshold stuff w/ a couple of 200 strides to finish it off.

    The long run can be maintained but cut it back a bit, keep the aerobic base.

  • registered

    KudzuRunner

    Member since 01/09/2008.

    3,064 posts. Last post 3 days ago.
    7 years ago 10/20/2016 9:06am EDT
    re: Fremont Troll

    Fremont Troll wrote:

    Stick with what works but each week whittle the long run down a bit and make sure the kids do them slow. The last few weeks the long run does little good, just keep it short-medium and again, slow with a fresh finish if they feel good.

    Also avoid too much race-pace stuff on Wednesdays, that is the biggest mistake HS coaches make. It should be tempo/CV plus a small number of 200s.

    Fantastic advice. Your first paragraph is exactly what I would have said.

  • registered

    NjCoach

    Member since 09/29/2016.

    12 posts. Last post 7 years ago.
    7 years ago 10/20/2016 10:17am EDT
    re: KudzuRunner

    Thanks everyone!

    Yeah CV stuff is on the agenda for Wednesday anyway.

  • ran and ran some more

    Anonymous Poster

    7 years ago 10/23/2016 12:04pm EDT
    re: NjCoach

    Their racing 5k, 90 minutes has been more than plenty, cut it way down, particularly this time of year, get them fresh. Wed advice has been good. A peak is not a one time hit or miss thing, it's usually a period lasting a number of weeks, if not occasionally a couple of months with some athletes / coaches.

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