Does anyone know of Arkansas workouts... Sorry John McDonnell

I have 8 years of training logs from Fayetteville...of course I will never post them.

p.s. The secret is in the sauce; a delicious blend of seven herbs and spices.

Arkansas Guy wrote:

I have 8 years of training logs from Fayetteville...of course I will never post them.

p.s. The secret is in the sauce; a delicious blend of seven herbs and spices.

Man 8 years? Even Chris Farley only needed 7 years in Tommy Boy...

Just joking with you as I'm sure it is safe to assume you weren't an undergrad there for 8 years.

It would be great to see the training logs of people who went there or other high caliber programs.

eight years worth of logs, would you sell a few years to me?

Come on people we need some more input here on this post, it could be the online coaching thread to help guys like me acheive those goals, just gimme something!

"What was the secret, they all wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with the most unprofound and sometimes heart-rendering process of removing, molecule by molecule, the very tough rubber that composes the bottom of training shoes. The Trial of Miles, Miles of Trials. How could they be expected to understand that?"

-Once a Runner

and scott farley only needed 5 at loyola

Just train your butt off and race hard. I just got my new Track and field News in the mail yesterday (yeah, I'm from the old school generation) and there was a great article in there about Rono and his record breaking season of '78. More specifically, he said something to the effect that Americans worry too much about other people and times. Basically, just go out and run as hard as you can and compete against yourself- victories will surely come. Enjoy your running and make it a "true expression of what's inside you" (a little herb Elliot for all you track fans out there)...there is no magic formula.

I'm betting that Arkansas guy is Welsh.

I had a few buds at Arkansas, and I do know that nothing was run over 6 minute pace EVER...and that 800/1500 meter guys did 20+ mile long runs....late 80's/early 90's....Falcon, Henry, etc....

Welsh has no f###ng idea about training

Lots of upper-end aerobic running, not far from threshold. Weekly long run usually 12-14 for everyone from 1500 to 10k. Over 14 very rare. Also high end. Some runs 6+, but not many.

I know that this passage from Once a Runner is often quoted with regard to people asking about training programs. But I think it is out of context. In the book, people wanting to know "The Secret" are really looking for a short cut. I doubt many people on here are of that mindset. Clearly, a number of runners do think there is an element of a "secret" or "special sauce" or they would be more open about their training. There is a reason why we don't know more about Geb's, El G's, Kipketer's, etc. training. And it's not because of lack of interest. Kipketer is known for being incredibly secretive. Seeing Arkansas' training regimen over a few years isn't going to automatically elevate someone to national caliber, but it may reveal some areas in the person's training on which they may find they need to concentrate more.

Just like that! Well, not quite. ?I do a lot more mileage now than I did as a Junior in England,? says the Kendal born Mulvaney. ?Back in England, I was only running around 40 miles a week maximum. Now I sometimes hit a maximum of 90 miles. My average during the cross country season was somewhere around 80 and my average during the indoor season was around 75. I will be back up around 80 for a month or so now, before I drop down to probably around 70 miles for the outdoor season.

?If I don't have a race, I usually do two hard workouts a week. My mileage is made up of four morning runs of 4 miles done at 7:00 before class; these are done at an easy pace. Afternoon runs of either 10 miles or 8 miles when we do weights; these are done at a steady pace. A long run of 14 miles during cross country season, or 12 miles the rest of the time. I usually do weights twice a week, but sometimes I do them three times a week. I do strides before my work-outs, and also one or two other times week, so I do strides three or four times a week. I stretch after each run and I take an ice bath every day after I run. I also get a massage once a week.

?Typical workouts during cross country season could be 5x1 mile in around 4:20s depending on the course. Then later in the week 19x400m hills with 50 seconds recovery, where I run 400m on a slight decline, then 400m on a fairly steep incline. I never go on the track during this time.

?During indoor season some workouts that I did were 6x800m in 2:00 with 2:30 recovery, or 1600m, 1200m, 800m, 600m, 400m, 200m, done in 4:04, 3:03, 1:58, 1:28, 55, 25. Then after indoor season I stay off the track for about four weeks. After one week of just steady running, I start doing hill work again, doing sessions such as the 19x400m hills, or 5x600m uphill, 5x400m downhill, or some other combination of hills, such as 800s-600s.

?After this, my training on the outdoor track will be quite similar to indoors to keep the endurance up, but with a little more speed work. I might do something like 4x800m then 2x400m, or 8-10x400m, or 8x300m.

?The difference for me training in the US is that I have a full time coach who is paid to just coach the Arkansas team, which includes me. My coach is John McDONNELL who I believe is the best coach in the world and to have a coach like him coaching me and seeing me every day is invaluable.

?On top of that, I have unbelievable training partners, such as Alistair CRAGG, Daniel LINCOLN and many others.

thats bullshit, i heard arkansas just does easy 5milers at 8min pace 3 times a week and then runs 3:40 for 1500 in workouts at small invites. and once in awhile they do a tempo 5k around 13:30 at big meets like mt sac or stanford.

see, the secret has been unveiled! now we can all become as good as alistair cragg and chris mulvaney.

now everyone go home and run a 3:40 on the track today and then run an easy 5miler at 8min pace to get your aerobic base tomorrow.

You would be surprised at how simple the training is. The secret is in the details...taking care of the little things (iron supps, proper hydration, stretch, ice, massage) Most importantly, Mac's guys are willing to run through a brick wall to please him.

Why to try copy someones training ? If running was that simple,every male would copy KK training and every female Paula's training.

Training is a very individual thing ,what works for Khalid may not work for you.

You need to find out for what works for you and stick with it.

eddy

...if we were all marathoners

Maybe this kind of stuff is why America as a whole is lacking in the distance running area.

Do you think the Kenyans try to hide secrets from each other for training? Hell, if we were looking to better our sport overall, i'm sure we could, but we're too busy worrying about what schools might beat us if we give insight to our own training.

I can't tell you about the exact training methods, but I can tell you that everyone has a great respect for Coach McDonnell. He instills an incredible amount of confidence in his runners. If you follow his training and he tells you you CAN run a certain time, then you had better believe you can! You don't question him, you just do it! Sometimes you can exceed your physical limitations just because he tells you that you can! It's a level of respect and trust in a coach that I have never seen anywhere else in any other coach! I feel fortunate to know him! He's really a great guy!

Mr EH what do you think of HADD's thread here on letsrun?? Is it as easy as, run alot & run fast when you feel good?? Talk to you later, the dragon