• 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

2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 7

Brian EderbyBrian Eder
November 28, 2021
0
0 0
0
SHARES
0
VIEWS
Share on FacebookShare on Twitter

Long runs on Sundays were my time of discernment. Translating into the vernacular, that means that I used that time to consider the previous week, from workouts, to classes to whatever happened in the week. The first 30 minutes was normally a time to tell jokes and share a moment of goofiness with a training partner, then, as we picked up the pace and got more into the run, we spoke a bit less. But, thanks to the challenging runs put together by Coach Dan Durante, at half way, after flying along at six minute pace for the first ten miles, we would begin this long, forty to forty-five minute drive up hill after hill. During that time, a well placed four letter word would get a laugh, but we were all trying to breathe.

The long runs made us strong and gave us confidence. Our home courses, up in the Santa Cruz mountains, or in Quicksilver-Almaden Park, both contained hills that would challenge the fittest human and we prided ourselves in that. The course in the Santa Cruz mountains concluded with a 300 meter drive up hill.

RelatedPosts

KURGAT, BOR TO LEAD TEAM USATF AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

31st edition of the Nike Discovery Cross Country happened this weekend in Eldoret

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

The long runs make you strong, enjoy them.

21-11-20 NCAA XC 0976.jpeg2021 NCAA XC Men’s Div 1 lead pack, photo by Mike Scott

2021 RunBlogRun, week # 10, Fall Cross Country Racing Season, Day 7

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, 2 x 1000m, 500m jog between, 3k race pace, 3 x400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 4 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, 2 x 1 mile, 5k pace, 800m jog in between, 30 minutes easy, 6 x 150m, stride outs, 20 minute cooldown,

or, if your coach allows, compete in a Turkey Trot!

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 4 x 150 meter stride outs, cooldown

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

Author

  • Brian Eder
    Brian Eder

    View all posts

Previous Post

CHERRY ALEXANDER TO RE-JOIN UK ATHLETICS

Next Post

Titus Ekiru and Judith Korir win 2021 Abu Dhabi Marathon titles

Brian Eder

Brian Eder

Similar Post

FLASH! Duplantis breaks world pole vault record with 6.21m in Oregon
2023 WA Continental Tour

Mondo for Golden Spike in Ostrava (June 27)

February 8, 2023
Jazmin Sawyers’ weekend
Interviews

Jazmin Sawyers’ weekend

February 8, 2023
KURGAT, BOR TO LEAD TEAM USATF AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS
Cross Country

KURGAT, BOR TO LEAD TEAM USATF AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

February 8, 2023
Coffee With Larry, Millrose Games Presser on Feb. 9, here’s our questions….
News

Coffee With Larry, Millrose Games Presser on Feb. 9, here’s our questions….

February 7, 2023
2023 RunBlogRun Winter Training Block, Week Six, Day two, Tuesday is for fartlek
Winter Training

2023 RunBlogRun Winter Training Block, Week Six, Day two, Tuesday is for fartlek

February 7, 2023
Morgan Lake clears 1.99 meters for British High Jump NR!
British Athletics

Morgan Lake clears 1.99 meters for British High Jump NR!

February 7, 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
FLASH! Duplantis breaks world pole vault record with 6.21m in Oregon

Mondo for Golden Spike in Ostrava (June 27)

February 8, 2023
Jazmin Sawyers’ weekend

Jazmin Sawyers’ weekend

February 8, 2023
KURGAT, BOR TO LEAD TEAM USATF AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

KURGAT, BOR TO LEAD TEAM USATF AT WORLD ATHLETICS CROSS COUNTRY CHAMPIONSHIPS

February 8, 2023
Coffee With Larry, Millrose Games Presser on Feb. 9, here’s our questions….

Coffee With Larry, Millrose Games Presser on Feb. 9, here’s our questions….

February 7, 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
  • (RBR Archives) Coaching 101: Warm Up & Cool Down for the Jumps, by Roy Stevenson, note by Larry Eder

    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
runblogrun RunBlogRun @runblogrun ·
53m

Mondo Duplantis for Golden Spike in Ostrava on June 27, https://www.runblogrun.com/2023/02/mondo-for-golden-spike-in-ostrava-june-27.html, #mondoduplantis, #sweden, #polevault, #europeanathletics, ...#kevmofoto,

Reply on Twitter 1623212269713911814 Retweet on Twitter 1623212269713911814 Like on Twitter 1623212269713911814 Twitter 1623212269713911814
runblogrun RunBlogRun @runblogrun ·
1h

Jazmin Sawyer's most excellent weekend, https://bit.ly/3x67aZu , by Stuart Weir
#longjump, #jazminsawyers, @PUREAthletics, @adidasrunning, @lancebrauman, @stuartweir,

Reply on Twitter 1623203467396276225 Retweet on Twitter 1623203467396276225 Like on Twitter 1623203467396276225 Twitter 1623203467396276225
runblogrun RunBlogRun @runblogrun ·
2h

Kurgat, Bor to lead Team USATF at World Athletics Cross Country Championships,
https://bit.ly/3JM3L9T , photo by Race Results Weekly, used with permission, #WorldCrossCountry
, #USATF, ...#Worldathletics
,

Reply on Twitter 1623188085490999296 Retweet on Twitter 1623188085490999296 Like on Twitter 1623188085490999296 1 Twitter 1623188085490999296
runblogrun RunBlogRun @runblogrun ·
3h

The curious case of Sha'Carri Richardson, How can the sprinter turn around her career?
https://bit.ly/3YruQTY , by Deji Ogeyingbo, #usatf, #worldathletics, @deji_oges,

Reply on Twitter 1623185279195521024 Retweet on Twitter 1623185279195521024 Like on Twitter 1623185279195521024 1 Twitter 1623185279195521024
runblogrun RunBlogRun @runblogrun ·
3h

Women's 1,500 meters, 2023 Lilac Grand Prix, THE PODIUM, Spokane, WA, January 27, 2023, photo by How Lao Photography, #lilacgrandprix, #worldindoortour, #worldathletics, #UnionAthleticsClub,

Reply on Twitter 1623181356690989057 Retweet on Twitter 1623181356690989057 Like on Twitter 1623181356690989057 1 Twitter 1623181356690989057
Load More...
Next Post

Titus Ekiru and Judith Korir win 2021 Abu Dhabi Marathon titles

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