by Larry Eder
This is day six of Week Eight of the 2022 RunBlogRun Fall Cross Country Training & Racing Program. We will do our cross-country training program for 22 weeks.
Today is your workout for Saturday, October 22, 2022.
This is your race day. You now have had six weeks of racing and should be in pretty good racing shape.
For your workout, warm up slowly and methodically and finish with two to three good stride outs. When the guy sounds, get out strong, get on the shoulder of a competitor, and begin to go by them, one by one. As you get to hills, keep your stride short, pump your arms and look down at your knees. Once you hit the top of the hill, start to move on the downhills, provided that you have good footing. As you begin to go by your competitors, use the course to build distance on them, and as you see the finish, begin to increase the pace every hundred meters.
As you get to within 200 meters of the finish, put in one final push and see who you can go by.
After the race, cool down with a 30 minute run, and do some stretching.
