I just do whatever my Cross Country coach tells me to do! :smilewink
I'll note, however, that I don't excercise before bed... I usually do it in the morning, though I occasionally take recreational bike rides in the evening.
My Cross Country/Track routine consists of:
» Running anywhere between 3 - 7 miles per day, depending on terrain, day of week, etc.
» Some Ultimate Frisbee (and possibly Hockey next week)
» Lots of stretching (I'll describe them all if you wish)
» I did weight training for Track, but as of now, the coach is holding off on that for XC, though we may start up this week. I usually did 3 sets of 10 of everything... pushups, DB curls, some of the leg machines, and that annoying machine where you put your arms like this (the circle represents the head):
|_O_|
... and then you push the paddles foreward. Hurts like hell if you put too much weight on it.
» Then I bike occasionally... just to exercise some of my other muscles (since the leg muscles used for bicycling and the leg muscles used for running are often different).