I recall a college XC meet. My team mate and I took it out hard, and as my team mate Paul went on to victory, I was in third, with a mile to go. I had dreamed of this race. I dreamed of catching my rival with just the final 300m uphill drive oh so many times in the year before. When I challenged him, he looked over, and he was spent, but not giving up. We were together the first 200m, and I finally caught a few feet of distance. I sensed the space growing and then, the power of having run repeats up that hill oh so many times came on, and I was clear.
Dream. Train. Act.
The final charge, 10,000m WC, Doha 2019, photo by Photorun.net
Tuesday, November 12, 2019: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown.
Week 20, Fall XC Training week 20, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 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 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
Author
Larry Eder has had a 52-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." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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