Recently in Cross Country Category

The Continental cup is just over by 24 hours. We are in Madrid on our way home, back to San Francisco. 

My first time on the African continent and first time in Morocco. We will be back. 

I enjoyed, as I have always done, the competitions. I was saddened by the lack of a crowd for such fine races and events. 

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Tiffany Porter, Dawn Harper-Nelson, Continental Cup, 
photo by Shoe Addicts, Mike Deering


I believe that we have to make some real decisions in our sport. Is it better to have too many events, some that are fantastic and some that are, much less? 

How do we really grow the sport? 

We need to learn from Marrakech and events that, well meaning, sometimes, just do not work. 

In Split, in 2010, there were 25,000 fans. In 2014, there were, perhaps several thousand over the two days. 
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        2013 BMW Berlin Marathon Kipsang, Kipsang, Kipchoge, photo by PhotoRun.net

Justin Lagat has some ideas on how the World Marathon Majors in Fall 2014 will play out! Justin will be interviewing some of the top athletes for us this season! Watch for the interviews. 
Saucony 500 Mile Challenge, Week Thirteen, Day Six, Saturday, September 13, 2014: You've Made it!

Monday: Warm up; 3 mile run, or 5k cross country race, then, cool down. #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Thirteen, Day Four, Thursday, September 11, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500, #findyourstrong




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Saucony 500 Mile Challenge, Week Thirteen, Day Three, Wednesday, September, 2014: 

Wednesday: Warm up; 6-mile run (400 mile; 5 miles/ 300 mile; 3 miles): 8 x 150 meters, relaxed stride outs on grass, jogging back to start after each, no rest between; cool down, #saucony500




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Saucony 500 Mile Challenge, Week Thirteen, Day Two, Tuesday, September 9, 2014: 

Tuesday: 1-mile warm up; 20 minute tempo run, 1-mile cooldown. To determine your tempo run pace, add a half-minute to our present mile pace for a 5k. For example: If you are currently running 18:50 for a 5k, that is a 6:05 per mile pace. Add 30 seconds per mile and your tempo run is 6:35 per mile pace. Recalculate your pace as your fitness improves, perhaps, once a month. #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Thirteen, Day One, Monday, September 8, 2014: You've Made it!

Monday: Warm up; 6-mile run (400 mile: 5 miles, 300 Mile: 3 miles); 8 x 150 meters, relaxed stride-pits, jogging back to the start after each, no rest between; cool down, #saucony500, #findyourstrong


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Saucony 500 Mile Challenge, Week Twelve, Day Seven, Sunday, September 7, 2014: 


Sunday: Easy nine mile run on grass or dirt (if a race on Saturday, or 11 miles if no race), and run it with your friends! For the 400 mile club, go seven miles and for the 300 mile club, go six miles. #saucony500

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Saucony 500 Mile Challenge, Week Twelve, Day Six, Saturday, September 6, 2014: 

Saturday: Warm up, 5k road race, or 4-6k cross country race, cooldown. #saucony500

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Saucony 500 Mile Challenge, Week Nine, Day Four, Thursday, September 4, 2014: 

Thursday: 1-mile warm up; 7 hill repeats (run 200 meters up hill, turn, jog downhill to the start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8 x 150 meters as easy stride outs, jogging back to the start, no rest between; 1-mile easy cool down. #saucony500




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