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Regional news
Date: 
11/04/2013 - 14:57

By Larry Eder on November 4, 2013 8:00 AM
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This is day one of the nineteenth week of training for cross country. You are a well oiled running machine! You are strong, you are fit, and you are ready to race! Enjoy todays' running with your team mates and remember that the big races are here!

Saucony RBR Fall Cross Country Training Program, Week 19, Day one

Regional news
Date: 
11/04/2013 - 14:49

By Larry Eder on November 3, 2013 7:50 AM
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The long run is a breath of fresh air, especially this late into the season. Check out your training log, see how much you have done in the past eighteen weeks. You are ready to race!

Saucony RBR Fall Cross Country Training Program, Week 18, Day seven

Sunday: warm up, run 65-70 minutes on soft ground, cooldown

#findyourstrong

Regional news
Date: 
11/04/2013 - 14:48

By Larry Eder on November 2, 2013 6:17 AM
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Today is race day across the U.S. Cross Country, in high schools and colleges, have over 600,000 runners racing across the country! Good luck racing! Make your last eighteen weeks of training count!

Saucony RBR Fall Cross Country Program, Week 18, Day Six, from RunBlogRun

Saturday: warm up, run your race!, cooldown

Regional news
Date: 
11/01/2013 - 12:54

By Larry Eder on November 1, 2013 6:33 AM
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Keep it relaxed today, think about your race on Saturday, and good luck!

Saucony RBR Fall Cross Country Program, Week 18, Day Five

Friday: warm up, 40 minute run, 8 x 150 meters, cooldown

#findyourstrong

Regional news
Date: 
11/01/2013 - 12:52

By Larry Eder on October 31, 2013 6:28 AM
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This track workout should not beat you up, but gives you some pace work to remind you of your upcoming race this weekend.

Saucony RBR Fall Cross Country Training Program, Week 18, Day Four

Thursday: warm up, 8 x 400 meter, at current 5k race pace, with 400 meter jog in between, cooldown,

#findyourstrong

Regional news
Date: 
11/01/2013 - 12:48

By Larry Eder on October 30, 2013 6:36 AM
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Cross country is the meeting of the middle distance and long distance runner. It is all about challenges. One race I had in high school, we dashed through hills for 2.8 miles and finished by running across a creek! I destroyed my brand new racing shoes. Parents were not happy. We were laughing afterwards.

Regional news
Date: 
10/29/2013 - 11:41

By Larry Eder on October 29, 2013 6:28 AM
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The eighteenth week of training. That shows some real commitment. As we get into the tough part of the season(now), stay focused, find times to rest and simplify your day. Read a bit, watch a movie, stay off the texting a bit, just give yourself time to think and breath.

Regional news
Date: 
10/29/2013 - 11:37

By Larry Eder on October 28, 2013 3:55 AM
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The leaves have changed color. There is some cold in the air when you run in the mornings. And in some regions, you have already had snow. It is time for cross country season to get really serious, like conference and league meets, sectionals, state and NCAAs.

Stay focused, this is the time that challenges you, but stay on task.

Regional news
Date: 
10/29/2013 - 11:30

By Larry Eder on October 27, 2013 6:02 AM
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Long runs help focus on your endurance and give you time to unwind from the stress in your workouts from the week before.

Saucony RBR Fall Cross Country Training Program, Week 17, Day Seven

Regional news
Date: 
10/29/2013 - 11:29

By Larry Eder on October 26, 2013 6:57 AM
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Okay, this is what it is all about. Cross country racing is in full swing across North America. The major invitationals, and conference meets are happening across the US. Race well this weekend. Remember to learn from it!
Saucony RBR Fall Cross Country Training Program, Week 17, Day Six

Regional news
Date: 
10/27/2013 - 11:52

cache_sb_s_523710796b.jpgKenyans Vincent Kipruto and Caroline Kilel triumphed in the 32nd BMW Frankfurt Marathon, where stormy and wet weather ruined hopes for record performances. Kipruto braved high winds to clock 2:06:15, beating fellow-Kenyan and debutant Mark Kiptoo by just one second. Elijah Kemboi finished third with 2:07:34.

Regional news
Date: 
10/25/2013 - 19:38

By Larry Eder on October 25, 2013 6:59 AM
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It was in my third Center meet, my junior year in high school, that I figured out how to race cross country. We were racing on Crystal Springs, one of my favorite courses for cross country, and I was improving, but still not embracing the course.

Regional news
Date: 
10/24/2013 - 14:19

By Larry Eder on October 24, 2013 6:22 AM

Regional news
Date: 
10/24/2013 - 14:09

By Larry Eder on October 23, 2013 6:10 AM
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Relax today on your run, and think about your upcoming big races. Remember that in the big races, it comes down to the finish.

Saucony RBR Fall Cross Country Training Program, Week 17, Day three
Wednesday: warm up, 45-50 minutes, 8 x 150 meter strideouts, cooldown

#findyourstrong

Regional news
Date: 
10/23/2013 - 12:18

cache_sb_l_35abd7fa3a.jpgChristoph Kopp lives in Berlin but since the end of last week the Elite Race Coordinator for the BMW Frankfurt Marathon has been regularly checking the weather forecast for the city beside the River Main. That’s where an imposing field will line up for the race’s 32nd edition on Sunday.

Regional news
Date: 
10/23/2013 - 12:01

By Larry Eder on October 22, 2013 5:54 AM
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Tempo runs are one of the most versatile workouts. It is also a workout we find in the training regimens of the most successful athletes.

Saucony RBR Fall Cross Country Training, Week 17, Day 2

Regional news
Date: 
10/21/2013 - 19:29

By Larry Eder on October 21, 2013 6:05 AM
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Monday's workout gives you time to recover from the long run over the weekend. How was your race? If you have questions, email us at runblogrun@gmail.com.

Saucony RBR Fall Cross Country Training Program, Week Seventeen, Day One

Monday: warm up, 45-50 minute run, 8 x 150 meter strideouts, cooldown

Regional news
Date: 
10/21/2013 - 19:27

By Larry Eder on October 20, 2013 6:36 AM
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Long runs are key to your development as an athlete. Long runs help build endurance and help you recover from hard workouts. Long runs are best when run with friends.

Saucony RBR Cross Country Program, Week 16, Day Seven

Regional news
Date: 
10/21/2013 - 19:25

By Larry Eder on October 19, 2013 6:28 AM
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Race days are getting more and more important. The invitationals and conference meets are coming soon, so know that, all the work you have done for the past sixteen weeks is about to be used. Focus on the task at hand.

Saucony RBR Cross Country Program, Week 16, Day Six
Saturday: Today is a race, give it all that you have. Cooldown.

Regional news
Date: 
10/17/2013 - 08:52

By Larry Eder on October 18, 2013 6:43 AM
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Conference meets are about to start. Keep your focus on the upcoming meets. Sixteen weeks is a long time to stay focused.

Saucony RBR Fall Cross Country Training Program, Week 16, Day One

Monday: warm up, 45-50 minute run, 8 x 150 meter stride outs, cooldown

#findyourstrong, #SauconyRBRFallCrossCountryTrainingProgram,

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