The cross country season has come to its climax for college runners. The American high school season, where 550,000 high school boys and girls competed, had its final State meet (California) on November 26. The AAU XC Championships will be held Dec. 4. The Foot Locker championships come December 11. And in Europe, the EA Championships weill be held Dec. 12 in Ireland.

As 3 time World Cross Country Champion, nine time US XC champion Lynn Jennings once noted, " Become one with the mud!"

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Lynn Jennings takes her 3rd straight World Cross Country Championships! photo by World Athletics

Friday: Advanced athletes, take light AM 30 minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.

This is cross country, and it is at the end of the season. Most distance runners compete in cross country. The great sprint coach Bud Winter had his 400m men running cross country. This did not make the late Lee Evans, former WR holder in the 400m, a very happy person. But, it did make him strong.

The nationals for Foot Locker are just a week away. We will begin a two week active break after Foot Locker XC this season. Enjoy the 800ms, and the pace will seem quick, but within yourself. Take the jog really slow. Tell some jokes during your 30 minute run, and then, keep the stride outs relaxed but fast. Finish up with a ten to fifteen minutes cooldown and get out of the wet clothes right away. When one is at their peak, that is the time that colds come quickly and can compromise 22 weeks of training. Stay smart, stay dry, hydrate, and sleep 8-10 hours a night. Respect your mortal engine.

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Women's 10,000m, Tokyo 2021 (Letesenbet Gidey, Sifan Hassan), photo via Peacock TV by Kathy Camara

Thursday: warm-up, 6 x800m, 3k pace, 400m jog in between, 30 minutes easy, 6 x 150m, stride outs, 10 minute cooldown,

Wednesday is a recovery day. Recovery days are as important as hard days, in that, both are building blocks for your fitness.

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2021 McKenzie River International, photo by How Lao Photography

Wednesday: AM for advanced: 30-minute run.

Main workout: light run, 45 minutes easy pace, stretch, 4 x 150 m light cooldown.

RunBlogRun

presents

Athletics Chat,

Episode 76,

the Epilogue Clip

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London Anniversary Games, photo by Stuart Weir

In the Athletics Chat, Epilogue, Larry opines on the weeks' happenings, AFTER Stuart and Larry chat. It is, as Mike Deering notes, a monologue.

This week, we spoke about:

  1. The changes that Ian Beattie and Mark Munro have begun in institute
  2. How to bring British Athletcs back to prominence
  3. Lessons for USATF?
  4. How is the World Championships in Eugene going?

Find all of our Socialing The Distance interview series here: https://bit.ly/34czL0e

Find all of our Athletics Chat episodes here: https://bit.ly/2GkVoDD

Find all of our Conversations with Larry here: https://bit.ly/30io2vY

#AthleticsChat #RunBlogRun #theshoeaddicts

******************************************************************

Athletics Chat, Episode 76

| 0 Comments

Athletics Chat,

Episode 76

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The London Anniversary Games photo by British Athletics

In the Athletics Chat, Larry Eder (this week in HIllsboro, Oregon) and Stuart Weir (this week, in Oxford, England), attempt to solve many of the world's problems in Athletics. This week, we spoke about:

  1. The changes that Ian Beattie and Mark Munro have begun in institute
  2. How to bring British Athletcs back to prominence
  3. Lessons for USATF?
  4. How is the World Championships in Eugene going?

Find all of our Socialing The Distance interview series here: https://bit.ly/34czL0e

Find all of our Athletics Chat episodes here: https://bit.ly/2GkVoDD

Find all of our Conversations with Larry here: https://bit.ly/30io2vY

#AthleticsChat #RunBlogRun #theshoeaddicts

******************************************************************

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This was the announcement on the World Athletic Series in 2022 and 2023, all decided at the Congress this week.



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Jazmin Sawyers and Paula Radcliffe, photo courtesy of World Athletics

The World Athletics Awards will happen on December 1, 2021. Jazmin Sawyers and Paula Radcliffe will host the Awards on You Tube. All the particulars are below!

Sam Fariss wanted to write a piece on Kathrine Switzer and Molly Seidel, and she did it. Samantha wanted to examine some of the changes since women's running was championed by athletes like Kathrine Switzer. Even the recent bronze medal in the Olympic marathon won by Molly Seidel, had an link to Switzer as she was part of the gutty small group who brought the marathon to the LA Olympics in 1984.

Kathrine Switzer has demystified running for many, and championed running, being a huge example for women and men, of all ages. Molly Seidel notes that she runs on a course where many fast women have run, and Molly champions running and an openess to the sport that is attracting women and men in this day.

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Katherine Switzer, a true running legend, winner at Boston and NYC Marathons, photo courtesy of ABC.com

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Molly Seidel, photo courtesy of PUMA running

This is the two part series on the Top 10 African male athletes, with numbers 10 to six, written by Deji Ogeyingbo. Last week, Deji did a two part series on the top 10 African women, plus a fine piece on Jacob Ingebrigtsen.

We hope that you enjoy!

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Benjamin Kigen, photo by World Athletics

The hard days, at this time of the year, give you that quick feeling. I loved doing 400s and then, folllow them up with 200s. Make sure you stay warm and warm up well and cool down well, and, as always, hydrate!

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2021 NCAA XC Men's Div 1, photo by Mike Scott

Tuesday: warm-up, 8 x 400m, 200m jog between, 2k race pace, 30 minutes, moderate pace, 8 x 200m, 1600m race pace, 100m jog, cooldown

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