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

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.

KIPLIMO, CHEBET WIN SENIOR TITLES AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

2023 USATF INDOOR CHAMPIONSHIPS AND WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS BATHURST23 PRESENTED THIS WEEK ACROSS NBC AND PEACOCK

A look at Kenya’s team to World Cross Country Championships in Bathurst, Australia

Stephanie 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

Author

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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