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Home Cross Country

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 6

Larry Ederby Larry Eder
September 25, 2021
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In high school, there was a period in October, where we ran 3 races a week for 3 weeks. Our coach was astute enough to have us focus on one of them each week. The duel meets were tough workouts (one included fording Steven Creek Park Creek, where I almost ruined by Waffle racers), and we pushed hard at the Center meets, one each week at Crystal Springs.

nike waffe racer.jpegNike Waffle racers, my first racing shoes (purchased in Fall of 1975), $45, I believe, photo courtesy of Pinterest

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I remember hitting a big PB in the third Center meet and taking 10th in the league JV the next week. For a kid who had placed last in every single race his freshman and sophomore years, it was big progress.

Enjoy the racing today. My advice. Get into the course, run the hills well, and push down the downhills, and somehow, when you see or smell or hear the finish line, Kick with your entire being!

Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown

2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 6

Monday: AM for advanced: 30-minute run

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Tuesday: warm-up, 6 x 800m, 3k pace, 30 minute run, moderate pace, 6 x 200m stride outs, cooldown

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

Thursday: warm-up, Hill repeats, 300 meter long hills, jog back to start, repeat 6 times , then, 30 minute run, moderate pace, go to flat surface, 6 x 200m, 20 minute cooldown

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

Saturday: warm-up, Race 5k, 30 minutes, plus 6 x 250m stride outs, cooldown

Sunday: Long run, 75-90 minutes, at a conversational pace

Author

  • Larry Eder

    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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2021 RunBlogRun, week # 1, Fall Cross Country Racing Season, Day 7

Larry Eder

Larry Eder

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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