2022 RunBlogRun Fall Cross Country Training & Racing Program, Week 4, Day 7, the long run...

This is Week Four, Day 7 of the 2022 RunBlogRun Fall Cross Country Training & Racing program provided by RunBlogRun. We will provide cross-country training suggestions until late December 2022 (21-22 weeks).

Today is Sunday, September 25, 2022. It is a race day and the seventh day of Week four of our 2022 Fall Cross Country Training & Racing program.

2024 Fall Cross Country Training & Racing Program, November 20, 2024, Week 10, Day 3, Wednesday is an easy day!

2024 Fall Cross Country Training & Racing Program, November 19, 2024, Week 10, Day 2, Tuesday is a busy day!

2024 Fall Cross Country Training & Racing Program, November 18, 2024, Week 10, Day 1, Monday is an easy day, one workout at a time.

Our picture is of Chris Derrick. In 2014, I was fortunate to observe Chris Derrick win a tough cross-country race at the Great Edinburgh Cross Country Invitational. The weather was cold, the conditions were tough, and Chris Derrick just churned up the field and the course like the tough Midwestern runner he was. Chris won the Edinburgh event in 2014 & 2015.

The cross-country season is upon us. Many teams focus on NXN, and many top athletes focus on FootLocker. Take the time, enjoy your season, build on the league meets, then conference, and see how far you can go. Be inspired!

Today’s workout is a long run of 65-75 minutes. We suggest a light warm-up and starting out slow; you might have some soreness from yesterday. If you have any soreness, keep it slow and tell your coach. If you are feeling okay, keep it at a modest pace, and get on forgiving soft ground with good footing. Once you finish, take some time to get out of any wet clothes and hydrate.

Then, watch a rerun of the 2022 BMW Berlin Marathon and get inspired.

Author

Larry Eder
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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