This is Saturday, September 23, 2023.

All across North America, high school cross-country races, big and small, are being held. I recall running the frosh races in Metro Saint Louis in 1972 and watching DeSmet Varsity star Paul Heck blasting a 9:19 on a 1.9 mile course (we did 2 miles mostly back then), on what I thought was the McCleur Invite, but I could be wrong.

Wherever. you race today, get out hard, find a good position, and then take one person at a time, as you get close to the finish (500 meters), start to increase your pace and go all out with 150m to go and do not stop until you get into the chute!

Cooldown well, hydrate well. Enjoy the camaraderie of a race well run.

This is cross country; 600,000 14-18-year-olds are racing across the US today!

Your workout today: warm-up, 6 x 150m stride outs, race, then 30 minutes of easy running and stretch well.