This is the workout for Thursday, August 17, 2023.
There is a secret sauce to getting in shape for cross country: hills.
Run hilly long runs, do hill repeats, do hill charges, and race in the hills.
Make sure you have really easy days between the hard hill days, and you will be one tough cross-country runner when the cool days of fall hit in October.
Your workout today in honor of 1968/1972 Olympian Jack Bacheler, who liked sets of repeats broken up by moderate runs in between.
Workout today: warmup, 20 minutes moderate, 6 x 250m hill, 20 minutes moderate, 6 x 150m hill, 20 minutes moderate, 6 x 100m hill, slow cooldown.
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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by Larry Eder
