My son's high school coach has the team do a speed session on Fridays - the day before their invitational XC races on Saturday. It is usually a "moderate" one... something like 6 x 400m and some long striders.
Their week usually looks like this:
Monday -- hard speed workout, usually long intervals or hills
Tuesday -- dual meet (typically not run all out)
Wednesday -- easy day
Thursday -- Distance day + strides
Friday -- Moderate speed day
Saturday -- Invitational
Sunday -- off, or slow distance day
The speed days before races puzzle me, especially the one on Friday.
Can a coach out there help me understand the logic behind this? I am not so critical of it (as he seems to be a great coach) as I am curious. What is the point of doing this on Friday?