This is Thursday, October 13, 2022.
It is Week Seven, Day 4 of the 2022 RunBlogRun Fall cross country Training & Racing Program. We will be building daily training programs for the cross country until the middle of December 2022.
Today is a hill workout.
Some readers have asked for a couple different options, so here we go;
Option A: Warm up, a 45-minute run with a 2-minute hill charge every five minutes, push hills hard and recover on the next three minutes, then do it again. Take 15 minutes of easy running, and then stretch slowly and hydrate.
Option 2: Warm up a 50-minute run, with two times ten minutes up hard, long hills or grades, push up the hills and keep ten minutes between the hard parts, then cool down for ten minutes, stretch slowly, and hydrate.
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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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