Today is the big day, the FootLocker National Championships. This event is the oldest high school XC championships, and it gives us a great idea of who the top XC athlete in US is. I love the course, the history and how the event is set up.

Farrell_MatthewFH-FLcc18.JPgThe 2018 FL Championships, photo by

Saturday, December 14, 2019: warm up, 5k race, get out well, and focus on one person at a time, take them strongly, finish well, cool down

NNRunJuly17_283.jpgThe NN cows, July by NN Running team

The NN Running team speaks about more than running each day...

The day before a big race goes slowly. Find things to do, watch Netflix, enjoy the beach, check out the course. Just take some quiet time and enjoy the scenery. The key is to hydrate, rest and relax.

Methner_JoshuaFH-FLcc18.JPgJoshua Methner, photo by

Friday, December 13, 2019: 30-45 minute minute park run, relaxed, jogging the course

The FootLocker and USATF JOs end the season for high schoolers. Two days out from the last meet of the year, just keep it relaxed and think about how much you have improved over the season, and how much you want to end on a positive note.


Foot Locker Cross Country Championships, 2018, photo by

Thursday, Dec. 12, 2019: warm up, easy jog, 30 minutes.

This piece was done last month on the Manhattan College Invite, by the one and only Jeff Benjamin.

image2.jpegManhattan Invite logo, photo by Manhattan Invite

image3.jpegManhattan College Invite finish line, photo by Manhattan Invite

image5.jpegLeo Manzano, photo by Leo Manzano

Mariya Lasitskene is the finest female high jumper of her generation. WC in 2017, 2018, 2019, Lasitskene is a harsh critic of her federation. The following piece is from the Moscow Times.

Lasitskene_Mariya-Stockholm19.jpgMariya Lasitskene, photo by

The amazing victory by Mutaz Barshim in Doha was a made for global TV moment. The tension, the drama and the athleticism can not be exaggerated. The 48,000 fans were seeing two hours of the finest athletics in any championships. I wondered as Mutaz competed in Doha, how his legs would stand up. 2.19m, 2.24m, 2.27m, 2.30m, were cleared with precision and real estate to spare.

Barshim_Mutaz-Zurich19.jpgMutaz Barshim, photo by

It was at 2.33m that we saw that Mutaz Barshim was back. He took three attempts, and all 48,000 fans were wishing for his success, as he cleared on attempt 3. The first attempts at 2.35m and then, 2.37m, sealed the gold medal, in front of the home crowd.

Now we see, per Swedish athletic manager Daniel Wessfeldt, that Mutaz is keeping his health a top priority. No indoors, a maybe on Nanjing makes sense.

We look forward to seeing the king in 2020.

Wednesday is an easy day. Take a moment and think about how far you have come this season!

Morris_AlexFH-FLmw18.jpgThe finish line, photo by

Wednesday, December 10, 2019: 30-45 minute run, 4 x 150m stride outs, cooldown, relaxed

AH_17252_20191002104710906_20191002105424.JPGDina Asher Smith, photo by Getty Images/ British Athletics

AH_27230_20191002104129860_20191002105126.JPGDina Asher Smith, photo by Getty Images/ British Athletics

As you build to the FL championships, USATF XC Champs, AAU XC Champs, just stay focused, keep the workouts brisk and light, and also stay rested, this week. After 24 weeks of training, you are ready to roll.

Favazza_BrendanFH-FLmw18.jpgAchieving the goal, photo by

Tuesday, December 10, 2019: 20 minute warm up, 2 miles on track, sprint straights, jog turns, final mile at current 5k race pace, sprinting straights, jogging turns, 20 minute cool down

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