This is Sunday, August 28, 2022. It is Day seven, week eight of the 2022 RunBlogRun Summer Cross Country Mileage program.
Congrats, you made it! Fall cross-country training begins on Monday in may places across the country. This fall, over 550,000 high school boys and girls will compete in high school cross country in the U.S. Most states run 5k, although some have shorter distances. Alaska has the shortest season as their state meet is early October, I believe.
So today’s feature picture and the lesson is on Karsten Warholm. Karsten is from Norway. He began as a decathlete and liked the hurdles as well. He picked the long hurdles, the 400-meter hurdles. You know, full lap, ten sets of hurdles.
In 2017, Karsten surprised the world by winning the World Champs. He did the same thing in 2019. In 2021, he destroyed the world record, one he had broken two months before, and took the Olympic medal. In 2022, Karsten hurt his calves in his first race and almost made it back from injury for the World Champs. Karsten goes out very hard and then holds on for dear life.
Karsten went out hard in Eugene at the World Champs but ran out of gas midway. He just was not back all of the ways. In August, however, a month later, Karsten Warholm won the European Champs in the third fastest time of the year. He ran 47.12. It is not his WR of 45.94, but that will come. Getting back into shape after injuries is perilous. One survey says that 50 percent of injured high school athletes quit their sport if they do not recover in one week.
Recovery takes patience and focus. Karsten Warholm has that, do you?
So, today is a long run. We have you running 65-75 minutes and keeping it relaxed, running with friends on trails. This week, put a good hill into the run, say ten minutes up and work it, then get back to talking. May sure that you warm up well and cool down.
Your workout for today, August 28, 2022, is warm up, 65-75 minutes of running, then cooldown.