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Home Cross Country

2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 23, Day 2, Tuesday Tempo runs Tuesday,

Larry EderbyLarry Eder
November 21, 2017
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Most of my important friendships,outside of family, forty plus years after high school are from team mates, or with running. There is just something about running, all that time spent together at a pivotal time in your life, that makes connections.

CHALL121215-8429.jpgTeam mates, photo by Justin Britton

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I ran with my brother in his junior and senior year of high school, as I was his team coach, and he had to put up with me. I remember timing him then he ran 10 minutes for two miles. He wanted to break 10 minutes and I had him at 10:00.08. Some had asked me to give him a sub ten minute 2 mile. I could not do that. He knew why, as he knew that he had to earn that time.

It was a fact that, in his senior year in high school and my senior year of college, we both won our first cross country races at the same day, and a few hours apart. Our parents got to see both races. I won and was able to enjoy the victory, having won by a good margin. My brother did not know about his win until afterwards. He chased a guy the entire way, not knowing it was a college runner working out.

I learned about tempo runs from Kim Wrinkle, a 2:22 marathoner who worked with me at Runners World A great guy, Kim now runs ultras and was a football coach a few years ago. I remember doing one in Wilmington, Delaware, about 1987, on a cold, cool night on the track, all by myself, with only a full moon out for company.

Tuesday, November 21, 2017. warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown

As you begin running again, please consider the HOKA ONE ONE training shoes.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15!

Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV

Fall 2017 HOKA ONE ONE, Fall XC Training Program, week 23

Monday, warm up, 50 minute easy run, 8 x 150 meter stride outs, cooldown

Tuesday, warm up, 20 minute tempo run on track, run pace at 30 seconds per mile above our

current 5k racing pace, so if you run 6 minute pace today for 5k race, run tempo at 6:30 pace, and stay

focused. Jog 800 meters, and finish with 4 times 200 meters, easy jog in between, cooldown

Wednesday, warm up, easy 45-55 minute minute run, four times 150 meter stride outs, cooldown, easy

stretching.

Thursday, warm up, warm up, two miles on track, sprint straightways, jog turns, cooldown

Friday, warm up, easy 45-50 minute run with four 150 meter stride outs, then cooldown

Saturday, warm up, early season cross country race, cooldown finish up with , 4×150 meters,

cooldown

Sunday, warm up, 80-85 minutes, in hills, cooldown

Author

  • Larry Eder
    Larry Eder

    Larry Eder has had a 50-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Theme song: Greg Allman, " I'm no Angel."

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Larry Eder

Larry Eder

Larry Eder has had a 50-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Theme song: Greg Allman, " I'm no Angel."

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