06 Oct '16, 8pm

It's Thursday Hillday! @HOKAONEONE Fall Cross Country Training, Week 7, Day 4! #hokaoneone, #prepare2post,...

800m at Adrian Martinez Memorial, June 2015, photo by Kevin Morris I loved hill workouts. I also worked hills so that, when I saw them in a race, I relaxed, put my head down, pumped my arms and took to passing one person at a time. Just before I hit the top, I would accelerate, then, put a little more effort into the downhills, and pass a few more. Cross country teaches you how to use tactics, train hard and focus in racing. Enjoy todays' workout! Runners who run from 400 meters on up should do cross country! October 6, 2016, Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down. If you have a race, then, after race, do a twenty minute Holmer fartlek, with twelve minutes out, come back in eight to ten minutes, running hard. Then, cooldown. Oh, and please check out the Postal nationals site...

Full article: http://www.runblogrun.com/2016/10/2016.html#.V_au862di34....

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@hokaoneone Fall Cross Country Training Program, Week Seven, Week 5, #crosscountry, #prepare2post,...

@hokaoneone Fall Cross Country Training Program...

runblogrun.com 07 Oct '16, 7am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

@2016HOKAOneOne Fall Cross Country Program, Wee...

runblogrun.com 05 Oct '16, 7pm

Cross country is about running and nature. Running in parks, over hills, across creeks, gut wrenching hills, scary downhil...

@HOKAONEONE, Saturday is race day, Week Seven, ...

runblogrun.com 08 Oct '16, 6am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Sunday, October 8, 2016, and its time for the long run, #prepare2post, #postalnationals, #letsrun, #hokaoneone

It's Sunday, October 8, 2016, and its time for ...

runblogrun.com 09 Oct '16, 4am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Monday, October 10, and here's Week 8, Day...

runblogrun.com 10 Oct '16, 3pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

[email protected]_elite,Monday, October 3, comes early for ...

runblogrun.com 03 Oct '16, 8am

Week 7: Midway Through the Season! This week is tough. Check your shoes to make sure they aren't too worn. Consider gettin...

@HOKA ONE ONE Fall Cross Country Training Progr...

runblogrun.com 01 Oct '16, 7am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's tempo run day for @hokaoneone Week 7 Day 2...

runblogrun.com 04 Oct '16, 7pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

Here's @hokaoneone Fall Cross Country Training for Week six, day 4, September 28, 2016: its hill day!...

Here's @hokaoneone Fall Cross Country Training ...

runblogrun.com 29 Sep '16, 5am

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

Long run is the workout for Day 7, Week 8, @hok...

runblogrun.com 16 Oct '16, 7pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's Thursday, October 13, and it is hill day i...

runblogrun.com 13 Oct '16, 5am

800 meters, Adrian Martinez, photo by Kevin Morris The hill workouts on day 4 of each week build strength, speed and confi...

Week Nine, Day One for @hokaoneone Fall Cross C...

runblogrun.com 17 Oct '16, 5pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

@HOKAONEONE Week 6 Day 3, Fall Cross Country Tr...

runblogrun.com 28 Sep '16, 5pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

Sunday is long run, @hokaoneone Fall Cross Coun...

runblogrun.com 16 Oct '16, 7pm

: Larry Eder has had a 44 year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach...

It's race day, @hokaoneone 2016 Fall Cross Country Training Program, Week 8, Day 6, #prepare2post, #postalnationals,

It's race day, @hokaoneone 2016 Fall Cross Coun...

runblogrun.com 15 Oct '16, 8am

This is a good time to get your fall racing shoes and use them for tempo runs. If you're an advanced runner, up your easy ...