Drew: I have been in and out and hope you are still there. I wanted to present a week in April, 1964, from a bunch of pages of Jim’s training that Timmy gave me about 40 years ago. Since you posted some weeks, I figured it would be OK for me to add this one. I have a lot more of these and will add 1 particular race (Compton) so you can see how meticulous Timmy was. Also in answer to others’ comments about reaching one’s potential, etc. I have my own theory, and I guess a theory is as good as anyone else can produce, so here goes.
Sunday AM – church PM 10 miles in 65 minutes
Monday AM – 5 miles 32 minutes PM Cals + 2mile in 9:55 + cals + 2Xmile with 8-min send off in 5:19 and 5:10 + dumbbells (33) + 3X880 with 6-min sendoff in 2:35, 2:28, 2:24 + white weights(70) + 6X400 on 3-min sendoff in 65 average + Blud weights (33) + 4mile cool down
Tuesday AM – 6miles PM – Cals + 6X400 on 3-min sendoff in 64 + 1320 stride + 10X140 on 2-min send off in 18 sec average + white weights (70) + 5X3min on 6-min send off + 5X220 on 2-1/2 min send off in 31 average + warm down + shower (shower not mentioned on Monday)
Wednesday AM 3 miles –stride PM – Cals + 20X440 on 3-min sendoff 71 average + dumbbells (33) + 10X440 3-min send off in 69 average + white weights + 10X440 on 3-min sendoff in 69 + blue weights (33) + 10X440 on 3-min sendoff in 67
Thursday AM – 4miles stride PM – cals + mile + 6X 880 on 6min sendoff in 2:52 + calisthenics + 6X880 on 6-min sendoff in 2:53 + calisthenics + 6X880 on 6-min sendoff in 2:44 + warmdown – 1-1/2 miles
Friday AM – 4miles stride PM – calisthenics + mile on 10-min send off + 1320 on 10min send off + 880 on 10min send off + 660 on 10 min sendoff + 440 on 10min sendoff + 3 miles college hill and back + warm down 1 mile Downpour rain – weight drills inside workout
Saturday AM – Bus to KC PM – Washington Invitational Downpour rain, track flooded & muddy 31.0, 65.5, 1:36.9, 2:18.5, 2:56.0, 3:33.0, 4:02.0, 4:33.2
Anyone interested can add up the total mileage (or time spent). Interesting to note that the Wednesday session (not counting the dumbells and weights) totaled 150 minutes (50X3-min sendoff 440s)
Compton mile Saturday, June 6
110 220 330 440 Goal 440s Actual
Goal 13.0 27.0 42.0 58.5 58.5 59.2
Actual 13.5 29.4 43.3 59.2
Goal 1:14.1 1:29.7 1:45.3 2:01.0 62.5 62.3
Actual 1:14.5 1:30.8 1:45.8 2:01.5
Goal 2:16.2 2:31.4 2:46.7 3:02.0 61.0 61.3
Actual 2:17.5 2:34.0 2:47.3 3:02.8
Goal 3:17.0 3:32.0 3:45.5 3:59.0 57.0 56.2
Actual 3:17.4 3:32.0 3:45.0 3:59.0
As for my theory on attaining potential -- I think people who have long careers probably don’t reach their potential (or high fraction thereof) when first pretty successful and as they go on in their career and maybe lose absolute potential, they learn to come closer to the absolute potential that they do have, thus staying near the top. Others, who have shorter careers, reach a higher fraction of their absolute potential earlier in their running career and as time goes have less left to attain so continued improvement is not so likely.
Jim’s test results over a period of years. Since this has been published I feel OK divulging it here.
Wt-kg Age %fat VO2max VEmax Economy
1967 73.0 20 ----- 5.9L 190L (lower better)
1968 73.0 21 ----- 5.7L 184L -----
1968 72.5 21 ----- 5.8L 180L 179
1970 82.0 23 10.0 5.3L 181L 187
1970 79.2 23 9.0 5.6L 188L 181
1970 77.2 23 8.0 5.6L 189L 172
1970 72.6 23 7.0 5.4L 180L 179
1971 73.2 24 ----- 5.5L 185L 178
1972 73.0 25 6.6 5.9L 198L 174
Not proof read so may have some spelling errors