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Long run with progressive finish
This workout is used throughout the year (in and out of season), but more frequently in the last 2 months of our competitive season. Generally, the workout is 10-13 miles of running with the last 2-4 miles progressively faster starting ~marathon pace working down to ~anaerobic threshold pace or a little faster. These paces are estimated based on 5K pace + 50-60 seconds per mile & 5K pace +20-25 seconds per mile. Workout is preceded by lunge matrix (thanks Jay!) and almost always followed by 4-6 100M strides and some version of strength/core/hurdle mobility.
As the season progresses, the workout moves from less structured to highly structured – mostly because there is less concern (risk) about whether or not the athletes get it exactly right from a pacing standpoint early in the season. To illustrate this – this is how this workout was executed at three points during the 2015 cross country season:
“Pre-Season” (almost no structure) – Training camp in late June
Pre-run: [Read more…]
Jamie just completed his 14th year as head boys cross country coach at Edina High School in Edina, Minnesota. Edina is a first ring suburb southwest of Minneapolis. He has also served as the distance coach during track during that time and was the head track coach for 6 years (2005-2010).
The Edina boys have finished runner-up in the Minnesota State meet twice (2012 & 2013) and were the Nike Heartland regional champions in 2013. They have qualified for NXN 4 times, including each the last 3 years placing 18th in 2010, 10th in 2013, 9th in 2014 & 13th in 2015. The last two years, they qualified for NXN after not qualifying for the Minnesota State meet – more on this later!
Jamie is proud to be one of 3 attendees to have been at all three Boulder Running Clinics (along with Jay Johnson and Dr. Richard Hansen)! Prior to coaching at Edina, Jamie coached at Minnetonka High School (where he ran in high school) for two years and competed collegiately at Saint Olaf College (go Oles!!!).