| Matt tenkchamp |
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Singles until 75-80 then doubles? or all doubles(ie 7am 7pm)? Thanks |
| gonna doit |
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bump |
| just my .02 |
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M 10 T 15 W 18 T 13 F 11 S 22 S 11 the 7 day rolling total is always at 100 and its a great cycle once your body gets used to it. only double on the Tues or Wed runs if you need to. repeat for 10 weeks and you'll be ready for anything. |
| g2 |
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ok fairly new to these boards. i know who rojo and wejo are. so who is malmo? just trying to catch up here. |
| precisely |
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Here's his a sample of his '85 training: http://www.bunnhill.com/BobHodge/TrainingLogs/Malmo85log.htm Malmo has said that doubles are always better. Work on doubling as much as possible and then let the mileage increase for each session by feel. |
| Flipper |
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Former AR holder for 3k Steeple. Very knowledgeable runner type, and a good guy to boot. |
| Jerome Howard |
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He's the Shemp of the family. |
| answerer |
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Malmo is George Malley, former US record holder in the half marathon. |
| prefan |
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George Malley also held the US men's 3000 steeple record for a time, if memory serves correctly. |
| malmo |
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I always like Shemp. So there! Doubles. Doubles. Doubles. As many days a week as you can. If you can't do six then do five. If you can't do five then do four. If you can't do four .... then, you get the picture... |
| runner39 |
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better off to do 10am 4pm, main run first then the shorter 2nd run, could do 4am 10pm whatever you schedule permits I am curious to hear what Malmo says about when to start doubles, do you really need doubles on 70-75 miles per week, I could see doing 70-75 miles/week on singles and then adding 5 doubles of 5 miles to make 100/week |
| Jerome Howard |
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A true Stooge aficionado would know that Shemp was perhaps the greatest of them all. He was the first to hit it 'big' on his own. The other two kind of followed in his footsteps. He joined the troupe after Jerome's illness prevented him from continuing. |
| malmo |
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Start doing them on 40 miles per week. Just do it. |
| fUrCeOsNhN |
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Malmo I have a few questions about your log. In 1985 you averaged 104 miles per week yet only did 77 mpw in the winter season. Most runners run higher mileage in the winter, building a base. Is that because you were focusing for races in the fall instead of the late spring/ mid summer like many track runners? Also, you note that you got a hip injury in mid april when running about 100 miles per week and yet 2 months later you posted a 178 mile week. Also, what pace are most of these runs? They are labeled easy, steady, moderate etc but what did each of those paces mean in terms of minutes/mile? Did you time your easy runs? I only ask because I am building my mileage up for the first time and may be running too fast. I averaged 50 miles/week 2 months ago about 6:45 pace with a couple runs a week at 6 minute pace. This past week was 63 avg 6:03 pace. |
| Matt tenkchamp |
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Ok so I will start doubles but my question is are the doubles equal(7 and 7) or is it better to do 4 and 10? Also are both the runs done at the same pace or is one easy and the other medium-hard depending on the day? Thanks alot for the help I appreciate it. |
| malmo |
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That was not by design. In 1981 I severely injured my plantar fascia, which would become my bane for 4 years. It wasn't until the spring of 85 that I was able to get in consistent training blocks. Lucky for you, a few years ago I reviewed the training paces of my morning 8.5 mile magneto loop (about half of the time I wrote down the time, obviously rounded off) and compared it to my subjective assessment of effort (easy, moderate and hard). Here are the results: 45:45 5:23 hard 45:50 5:24 moderate-hard 47:30 5:35 moderate 49:00 5:46 moderate 48:00 5:39 moderate 54:00 6:21 slow 53:00 6:14 slow 52:30 6:11 slow 48:00 5:39 moderate 46:30 5:28 fast 46:00 5:25 fast 48:30 5:42 moderate 46:05 5:25 fast 49:00 5:46 moderate 49:00 5:46 easy 48:30 5:42 easy 49:30 5:49 easy 47:00 5:32 moderate 46:50 5:31 moderate 46:00 5:25 fast 47:00 5:32 moderate 44:07 5:11 very hard 52:30 6:11 slow 47:30 5:35 easy 48:30 5:42 easy 44:30 5:14 fast 48:30 5:42 easy 48:30 5:42 easy 46:00 5:25 moderate 43:28 5:07 very hard 50:00 5:53 easy 51:00 6:00 easy 48:20 5:41 easy 48:30 5:42 easy 46:30 5:28 moderate 47:30 5:35 easy 48:00 5:39 moderate 48:00 5:39 moderate 48:00 5:39 easy 48:00 5:39 easy 47:30 5:35 easy 48:00 5:39 moderate 48:30 5:42 easy 51:00 6:00 easy 49:00 5:46 easy 50:00 5:53 easy 47:10 5:33 moderate 48:00 5:39 moderate 50:00 5:53 easy |
| ? |
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I am not malmo, nor nowhere near his abililty, but my simple advice would be to stop adding up your mileage before you start doing it. Where is your mileage at now? Start adding another run each day as you think you can manage it, intensity and distance. If that second run just starts out as 25 minutes easy 3 or 4 times a week to see how you feel then do that. Then add either distance and/or intensity as you feel you can manage it. The goal isn't mileage but to find out what works for you and makes you faster. A wise man one said you need to learn how to feel kung fu not think kung fu, or some such thing. |
| malmo |
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Do 2 or 3 in the morning if it will help you get started. 7/7 is OK. I personally prefer getting in a 10 miler every day so that leaves you with 5/10. Don't get so attached to the specifics. Days will vary. You may need to take off a day, now you've only done 90. Big deal. Whatever you do, don't count the miles during the week, you will end up with what you end up. My training logs show so many 97,98, and 99 mile weeks it will make your head spin. Is 100 better than 99? |
| Living in the Past |
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Malmo, how often did you do tempo runs? |
| malmo |
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As often as possible. Sometimes 3, 4 or 5 times a week. You will rarely see the word "tempo" in my logs because I do them extemporaneously. I let the tempos runs come to me naturally. I don't force them. |