2019 HOKA ONE ONE Fall Cross Country, Week 15, Training & Racing, Day 6, a day at the races...

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The cross country races is steeped in history. When many of your coaches began running, the distance was 1.5 miles to 2 miles and the long events were 5000m. Now, most are 3 miles or 5000m. My first event, in 1972, was 2 miles. Two loops around the DeSmet Jesuit High campus, where I ran 18:11, with one of my shoes falling off. My senior team mate, Paul Heck, ran 10:01 for the win. Watching Paul run was inspiring. The guy was, well, an animal. He would win the state 2 mile track title later in the year.

My favorite course was in Coyote Hellyer Park. I think I ran 17:04 there in the fall of 1976. It was 2.9 miles. In college, we ran the double high school course. I loved the distance and let a guy get 40 second lead on me, getting close to him at the finish, as I went 31:20, and he won in 31:12.

Steph Bruxe.jpgStephanie Bruce races 5k to the marathon, photo by NAZ Elite

The most exciting race for me was the 1981 USA XC Champs, with all the best in the US in it. We wore big spikes in the mud on the Burbank golf course. Herb Lindsay, Steve Scott, Henry Rono, Alberto Salazar, Adrian Royle. Royle took on Salazar, 4 weeks after the NYC Marathon, and took him down. I had a great view from 300m back, watching Salazar and Royle duel, until there was nothing left, but catching one's breath, and talking about the race.

Always give it your all...

Saturday, 12 October 2019: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Week 15, Summer mileage, Training week 15,the Fall season is here!

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

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