By Larry Eder on November 7, 2013 7:14 AM
Hill workouts are key to the your development as a cross country runner. Hills are part of the racing landscape. You can not win if you don't play.
Saucony RBR Fall Cross Country Training Program, Week 19, day four
Ryan Hall went to Stanford for college and ran well in cross country and on the track. After college, Ryan ran a 13:16 for the 5,000 meters, but it was in 2006, when he broke the American record for 20k, held by Mark Curp for over two decades, that Ryan came into prominence.
Deena Kastor, American record holder in the marathon, Olympic bronze medalist from 2004, talks about the FootLocker Cross Country series, which is sponsored by her sponsor, ASICS America.
By Larry Eder on November 6, 2013 6:09 AM
One of the most important keys to success in middle distance running is consistent training, day after day, week after week, month after month, year after year. To be a successful distance runner, one will spend ten to fifteen years at the endeavor. There are no short cuts to success.
By Larry Eder on November 5, 2013 6:00 AM
In speaking to elite runners across the world, I an not surprised at how many use tempo runs to help get them into shape.
Saucony RBR Fall Cross Country Training Program, Week 19, Day two
By Larry Eder on November 4, 2013 8:00 AM
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
By Larry Eder on November 3, 2013 7:50 AM
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
By Larry Eder on November 2, 2013 6:17 AM
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
By Larry Eder on November 1, 2013 6:33 AM
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
By Larry Eder on October 31, 2013 6:28 AM
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,
By Larry Eder on October 30, 2013 6:36 AM
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.
By Larry Eder on October 29, 2013 6:28 AM
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.
By Larry Eder on October 28, 2013 3:55 AM
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.
By Larry Eder on October 27, 2013 6:02 AM
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
By Larry Eder on October 26, 2013 6:57 AM
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
Kenyans 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.
By Larry Eder on October 25, 2013 6:59 AM
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.
By Larry Eder on October 24, 2013 6:22 AM
By Larry Eder on October 23, 2013 6:10 AM
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
Christoph 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.
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