1.) Hey all, you may have seen me around these boards recently, here's a little information about myself if it helps. Currently run 40-45mpw with first race pr of 18:4X on a hot rough course.
2.) My dilemma: We have a dual xc meet next Wednesday and a big invitational that Saturday. Now my coach is forcing me to run at the dual meet even though I have a decent shot at top 20 for the big invitational.
3.) My question for you guys is what should I do Wednesday to stay fresh for Saturday?
4.) a.) I was thinking of tempoing the race progression style for example, 5k pace is sub 5:55, first mile 6:30 second mile 6:10 and third mile 6 flat while staying under control.
b.) Another idea I had would to do a fartlek style run with off at ~6:30 pace and the on at sub 5:45 pace with a structure of 1:00 on, 1:30 off.
c.) The last idea would be to tempo the race with as even splits as possible so around 6:05 pace while taking the last part easy if it starts to feel really damaging to my aerobic system.
5.) Thanks in advance for any suggestions or corrections!