by Larry EderYesterday was my annual pilgrimage to New York. Since 1985, I have been going to the race, having missed once in that time. Yesterday was a glorious day of running for 50,000. From Mary Keitany’s amazing last half and Shalane Flanagan’s third to the four US women in top 7 and 4 US men in top ten.
Running a nice PB, Scott Fauble, running for the HOKA ONE ONE NAZ Elite, took seventh, in 2:12.28, four seconds behind US leader Jared Ward ( sixth place, Rio).
Lots of hard work and burritos for @Scottfaubs.
Enjoy your run today! Someday, perhaps, you will run a marathon. Perhaps, you will run NYC.
Scott Fauble taking 7th in NYC Marathon, photo by HOKA ONE ONE NAZ Elite
This is the eighth week of the HOKA ONE ONE Fall cross country mileage program. We finished 12 weeks of Summer training, plus two weeks of early summer training. Fall began eight weeks ago. Now, we have state meets, NXN, FootLocker, USATF Juniors, and NCAA.
Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with 12 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out their fall racing contest, www.hokaoneonepostalnationals.com.
Week Eight , This the 8th week of Fall XC Training
Monday-warm up, easy 60 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, 8 times 150 meter stride outs, cooldown.
Wednesday–warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, cooldown.
Thursday-warm up, 60 minutes Fartlek , 20 times 90 seconds at 5k pace, 90 seconds easy, cooldown (slight hill preferred)
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 5k race, cooldown, or a 40 minute fartlek, four times, five minutes at 5k pace, five minutes easy, one minute easy, cooldown
Sunday-75-80 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
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