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Matt tenkchamp
Malmo what's the best way to structure a 100 and 110 mile weeks? 2/24/2008 5:15PM Reply | Return to Index | Report Post
Singles until 75-80 then doubles? or all doubles(ie 7am 7pm)?
Thanks
gonna doit
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 10:38AM - in reply to Matt tenkchamp Reply | Return to Index | Report Post
bump
just my .02
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 10:47AM - in reply to gonna doit Reply | Return to Index | Report Post
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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:00AM - in reply to just my .02 Reply | Return to Index | Report Post
ok fairly new to these boards. i know who rojo and wejo are. so who is malmo? just trying to catch up here.
precisely
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:03AM - in reply to Matt tenkchamp Reply | Return to Index | Report Post
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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:03AM - in reply to g2 Reply | Return to Index | Report Post
Former AR holder for 3k Steeple. Very knowledgeable runner type, and a good guy to boot.
Jerome Howard
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:03AM - in reply to g2 Reply | Return to Index | Report Post

g2 wrote:

ok fairly new to these boards. i know who rojo and wejo are. so who is malmo? just trying to catch up here.


He's the Shemp of the family.
answerer
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:08AM - in reply to g2 Reply | Return to Index | Report Post

g2 wrote:

ok fairly new to these boards. i know who rojo and wejo are. so who is malmo? just trying to catch up here.


Malmo is George Malley, former US record holder in the half marathon.
prefan
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:15AM - in reply to answerer Reply | Return to Index | Report Post
George Malley also held the US men's 3000 steeple record for a time, if memory serves correctly.
malmo
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:42AM - in reply to Jerome Howard Reply | Return to Index | Report Post

Jerome Howard wrote:
He's the Shemp of the family.


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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:51AM - in reply to Matt tenkchamp Reply | Return to Index | Report Post

Matt tenkchamp wrote:

Singles until 75-80 then doubles? or all doubles(ie 7am 7pm)?
Thanks



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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 11:57AM - in reply to malmo Reply | Return to Index | Report Post

malmo wrote:

I always like Shemp. So there!




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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 12:21PM - in reply to runner39 Reply | Return to Index | Report Post

runner39 wrote:

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


Start doing them on 40 miles per week. Just do it.
fUrCeOsNhN
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 12:22PM - in reply to Jerome Howard Reply | Return to Index | Report Post
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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 12:48PM - in reply to malmo Reply | Return to Index | Report Post
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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 12:58PM - in reply to fUrCeOsNhN Reply | Return to Index | Report Post
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
?
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 1:02PM - in reply to Matt tenkchamp Reply | Return to Index | Report Post
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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 1:04PM - in reply to Matt tenkchamp Reply | Return to Index | Report Post

Matt tenkchamp wrote:

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?




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
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 1:07PM - in reply to malmo Reply | Return to Index | Report Post
Malmo, how often did you do tempo runs?
malmo
RE: Malmo what's the best way to structure a 100 and 110 mile weeks? 2/25/2008 1:13PM - in reply to Living in the Past Reply | Return to Index | Report Post

Living in the Past wrote:

Malmo, how often did you do tempo runs?


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.
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