This is your cross-country workout for Monday, October 24, 2022.
Our picture today is of Rod Dixon, the winner of the 1983 NYC Marathon. Rod won the bronze medal at the 1,500 metes in the 1972 Olympics, was 4th in the 5,000m in 1976 and by 1981, we winning nearly everything on the roads. In the 1983 NYC Marathon, he caught Geoff Smith at 26 mile point and won, in front of a global TV audience!
On Sunday, you ran a long run of 70-80 minutes. Today you will do a recovery run. In between a long run on Sunday, a tempo run on Tuesday, a hill workout on Thursday, and a race day on Saturday, you will do a recovery run.
Your workout for today, October 24, 2022, is a warm-up, 45-55 minutes of moderate running, six stride-outs of 150 meters, plus cool-down.