• Privacy Policy
  • Contact Us
  • Login
  • Home
  • Archive
  • Contact Us
No Result
View All Result
  • Home
  • Archive
  • Contact Us
No Result
View All Result
No Result
View All Result
Home Cross Country

2017 HOKA ONE ONE Postal Nationals Fall Cross Country Training Program, Week 26, Day 7, final day of season, let’s end with a long run

Larry EderbyLarry Eder
December 17, 2017
0
0 0
0
SHARES
3
VIEWS
Share on FacebookShare on Twitter

This is the last day of the 2017 cross country season. Many of you have been training since June, right after your break post track season. First of all, thanks for following our daily program. Second, thanks to Lee Cox and Mike McManus of HOKA ONE ONE, who continued the belief in the grass roots support of the sport that their predecessors began at HOKA ONE ONE . And remember, check out the 2017 HOKA ONE ONE Postal Nationals to inspire you for 2018! It is a fantastic program and many of the finest programs at high school in the country are adding it to their fall program schedules.

We at @runblogrun and @theshoeaddicts, feel honored to work with the 16,000 high school cross country programs and 560,000 high school boys and girls who ran cross country this fall. The idea is to provide a starting point for coaches and athletes for their training programs. We like to build a program around long runs, tempo runs, hill runs, and then, fartlek and some speed work on the track. Our programs have been influenced by many, key are Arthur Lydiard, Pat Clohessy, Franz Stampfl, Emil Zatopek, Bill Bowerman, Bill Dellinger, and of course, Terry Ward, Rich Grawer, Jim Marheinecke, Dan Durante, and David Frank. In some ways, I look at training forensically. I like to look at our sport’s history.

RelatedPosts

Ruth Chepngetich and Charles Lokir win the 2023 Kenyan national cross country championship titles

Two weeks featuring the 3 biggest cross country events in Kenya

Coffee With Larry, Gary Goettelmann, some thoughts on Gary and his influence on Bay Area Running

CHALL121215-0018.jpg

Where are my lungs? I had them 300 meters ago, photo by Justin Britton

I recall a story on Bill Bowerman where he noted training a sub 4 minute miler off less than 25 miles a week. I was always impressed with Lasse Viren doing hill repeats and short speed burst around a football pitch to prepare for Montreal. The great John Walker, for a period, had to relegate his workouts to 30 minutes at a time as the pain from his legs was too intense. One must work with what one has. The 1952 Olympic champion Horace Ashenfelter worked out for an hour a day, after he said good night to his kids in a local park, hurdling park benches during his repeats of 6 times an 880. How does one know what will work for your personal needs?

While at Bellarmine, I took great solace in reading coaching texts from the 1940s and 1950s in the library. Dear Mrs. Lundgard, the librarian, had a collection of coaching texts that really influenced me. I recall reading about Paavo Nurmi breaking 9 minutes for the first time. But it was the guys like Gunder Haag and Arne Andersen and their racing in the war years that really influenced me. Fartlek was part of each coach I worked with’s training regimens.

At Santa Clara, I experimented with mileage, gradually moving from 70 miles a week to 120-140 miles during the summer buildup. I had a coach, Dan Durante, who was possessed, as Kenny Moore said of Ron Hill, by the scientific method. Dan had horse sense too, as he would soak our legs with cold water after a bout of 20 times 400 uphill, as he watched horse trainers do. Our legs felt great afterwards and the next day, we were without soreness or pain. Thanks for following our workouts this season and if we helped you, so much the better.

Coaches are always learning, coaches are always experimenting. That is what great coaches would tell you, at each and every age. The late JIm Bush, after retiring from college coaching, volunteered at a local high school. Neither his AD nor his athletes had any clue that they were being coached by one of the finest in our sport. Jim loved that, as it was the act of coaching, the interaction that kept him happy and alive.

More stories to come in 2017, and many more in 2018. Thanks once again for following our programs. Thanks to Brian Eder at runblogrun, and A.J. Felice, Mike Deering and Adam Johnson-Eder, of the shoe addicts, who put together 34 videos on coaching from Tom Nohilly, John Trautmann and Coach Gags for this season (watch for a special page for all the videos to be posted shortly). Again, that work was supported by HOKA ONE ONE.

Please consider competing in the HOKA ONE ONE Postal Nationals next season. It is a fine program, and great way to be part of a long tradition with the sport of cross country.

Before your Spring season, please consider HOKA ONE ONE training shoes. They have great product and they support the sport 24/7.

To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15 and ends at 11:59 P.M. on December 12, 2017.

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 26

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, Big 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."

    View all posts

Previous Post

Raeyvn Rogers wins Bowerman Female Athlete of Year for 2017, by Tyler Mayforth, for USTFCCCA

Next Post

Yuki Kawauchi runs 2:10:03 at Hofu: his 20th sub 2:11, 75th sub 2:20!

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."

Similar Post

Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic (updated with event photos)
American Records

Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic (updated with event photos)

January 29, 2023
The Sirikwa Classic World Cross Country Tour is expected to be bigger this year
African Athletics

The Sirikwa Classic World Cross Country Tour is expected to be bigger this year

January 29, 2023
Woody Kincaid sets AR for 5,000m, 12:51.61,  in titanic struggle with Joe Klecker, 12:54.99, both under 13 minutes!
American Records

Woody Kincaid sets AR for 5,000m, 12:51.61, in titanic struggle with Joe Klecker, 12:54.99, both under 13 minutes!

January 29, 2023
Coffee With Larry: Yared Nuguse’s AR 3,000m in 7:28.24, Woody Kincaid’s 12:51.61, 5000m AR, HOT Karlsruhe Meeting, Keely Hodgkinson runs fast 600 meters, sets meet record!
News

Coffee With Larry: Yared Nuguse’s AR 3,000m in 7:28.24, Woody Kincaid’s 12:51.61, 5000m AR, HOT Karlsruhe Meeting, Keely Hodgkinson runs fast 600 meters, sets meet record!

January 28, 2023
Coffee With Larry, for Thursday, December 22, 2022, some thoughts on Gary Goettlemann, Terry Ward, and NB Nationals, NB Indoor and the Dubai marathon
Uncategorized

2022 RunBlogRun Winter Training Block, Week 4, Day Six, a day at the races….

January 28, 2023
Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic
American Records

Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic

January 28, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to RunBlogRun's Global News Feed

Wake up to RunBlogRun’s news in your inbox. Sign up for our newsletter and we’ll keep you informed about the Sport you love.

*we hate spam as much as you do

  • Trending
  • Comments
  • Latest
USATF / Day Four:  USA’s Assembled Team Is Ready!

Abby Steiner replies via twitter, on the curiosity about her new professional running contract

July 5, 2022
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

July 17, 2022
Oregon 22 World Athletics Champs: False Starts reconsidered

Oregon 22 World Athletics Champs: False Starts reconsidered

November 18, 2022
Wanda Diamond League Final plans, 2023-2027, from World Athletics Website

Wanda Diamond League Final plans, 2023-2027, from World Athletics Website

October 14, 2022
Asafa Powell, Considering Longevity in Sprinting

The RunBlogrun Interview: Asafa Powell

5
What happened to the crowd at Eugene?

What happened to the crowd at Eugene?

5
TCS New York City Marathon Broadcast to be Available in More Than 530 Million Homes Around the World on Sunday, November 6

RunblogRun Editorial: The Sorry State of Running Television Coverage, by Peter Abraham, note by Larry Eder

4
Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

Cary Pinkowski did the Heroic Thing–My letter to CNN on the LSB Chicago Marathon

3
Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic (updated with event photos)

Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic (updated with event photos)

January 29, 2023
The Sirikwa Classic World Cross Country Tour is expected to be bigger this year

The Sirikwa Classic World Cross Country Tour is expected to be bigger this year

January 29, 2023
Woody Kincaid sets AR for 5,000m, 12:51.61,  in titanic struggle with Joe Klecker, 12:54.99, both under 13 minutes!

Woody Kincaid sets AR for 5,000m, 12:51.61, in titanic struggle with Joe Klecker, 12:54.99, both under 13 minutes!

January 29, 2023
Coffee With Larry: Yared Nuguse’s AR 3,000m in 7:28.24, Woody Kincaid’s 12:51.61, 5000m AR, HOT Karlsruhe Meeting, Keely Hodgkinson runs fast 600 meters, sets meet record!

Coffee With Larry: Yared Nuguse’s AR 3,000m in 7:28.24, Woody Kincaid’s 12:51.61, 5000m AR, HOT Karlsruhe Meeting, Keely Hodgkinson runs fast 600 meters, sets meet record!

January 28, 2023

Popular Stories

  • USATF / Day Four:  USA’s Assembled Team Is Ready!

    Abby Steiner replies via twitter, on the curiosity about her new professional running contract

    0 shares
    Share 0 Tweet 0
  • What happened to the crowd at Eugene?

    0 shares
    Share 0 Tweet 0
  • Oregon 22 World Athletics Champs: False Starts reconsidered

    0 shares
    Share 0 Tweet 0
  • Wanda Diamond League Final plans, 2023-2027, from World Athletics Website

    0 shares
    Share 0 Tweet 0
  • Howard Slusher, RIP, 1937-2022, the man behind the new Hayward Field

    0 shares
    Share 0 Tweet 0

Recent Tweets

RunBlogRun Follow

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. RunBlogRun is the voice of the sport.

RunBlogRun
Retweet on Twitter RunBlogRun Retweeted
athleticsmore GD Athletics_and_More @athleticsmore ·
17h

Wow 😲😲😲 https://twitter.com/RunBlogRun/status/1619476864543690754

RunBlogRun @RunBlogRun

Aleia Hobbs drops a mind-blowing 6.98s in the 60m to move into No. 9 on the world all-time list.

Reply on Twitter 1619480806103347201 Retweet on Twitter 1619480806103347201 1 Like on Twitter 1619480806103347201 2 Twitter 1619480806103347201
runblogrun RunBlogRun @runblogrun ·
10h

Watch for our announcement on streaming video for the #Dubaimarathon, featuring Tim Hutchings and Paula Radcliffe! The #DubaiMarathon is back on February 12, 2023, and you can watch it from anywhere ...in the world! #adidasrunning, #dubaimarathon, #runblogrun,

Reply on Twitter 1619579849177169920 Retweet on Twitter 1619579849177169920 Like on Twitter 1619579849177169920 1 Twitter 1619579849177169920
runblogrun RunBlogRun @runblogrun ·
10h

This is the complete results from the 2023 John Thomas Boston Terrrier Classic, January 27, 2023: https://bit.ly/3XNjJ7I , #bostoncollege, #yarednuguse, #woodykincaid, #drewbosley,

Reply on Twitter 1619573844733304832 Retweet on Twitter 1619573844733304832 Like on Twitter 1619573844733304832 Twitter 1619573844733304832
runblogrun RunBlogRun @runblogrun ·
11h

Yared Nuguse sets AR for 3,000m in 7:28.24 at Boston Terrier Classic (updated with event photos) , by Larry Eder, photos by Kevin Morris, ...https://www.runblogrun.com/2023/01/yared-nuguse-sets-ar-for-3000m-in-728-24-at-boston-terrier-classic-updated-with-event-photos.html, #kevmofoto, #yarednuguse, #OnAthleticsClub, #BostonTerrierClassic, #3000m, #Americanrecord,

Reply on Twitter 1619571871464448000 Retweet on Twitter 1619571871464448000 Like on Twitter 1619571871464448000 1 Twitter 1619571871464448000
runblogrun RunBlogRun @runblogrun ·
11h

The Sirikwa Classic World Cross Country Tour is expected to be bigger this year, by Justin Lagat, ...https://www.runblogrun.com/2023/01/the-sirikwa-classic-world-cross-country-tour-is-expected-to-be-bigger-this-year.html, #SirikwaClassicWorldCrossCountry, #justinLagat, @lagatjustin,

Reply on Twitter 1619566162148483072 Retweet on Twitter 1619566162148483072 1 Like on Twitter 1619566162148483072 2 Twitter 1619566162148483072
Load More...
Next Post

Yuki Kawauchi runs 2:10:03 at Hofu: his 20th sub 2:11, 75th sub 2:20!

runblogrun

RunBlogRun comments on the global world of athletics, sports & ethics, and the Olympic movement. @runblogrun

Browse by Category

Newsletter

Subscribe to our mailing list to receives daily updates direct to your inbox!

  • Home
  • Archive
  • Contact Us

© 2022 Run Blog Run - All Rights Reserved

No Result
View All Result
  • Archive
  • Contact Us
  • Home page
  • My Account
  • Sample Page

© 2022 Run Blog Run - All Rights Reserved

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist