Today was the first day of cross country practice and I had a huge turnout. I ran 8.25 miles in the gully at 7am before practice. Towards the end I threw in a couple miles at 6 minute pace.
I divided up the kids into several groups based on age and experience and spent a lot of time talking to the new kids about diet, patience etc. I had them run a mile. The fastest one ran 7:25. I had the veterans run from 4 to 7 miles depending on their fitness.
After, I did some weights at the gym. About 50% of what I normally do.