Malmo what's the best way to structure a 100 and 110 mile weeks?

The straw that breaks the camel's back?

We have had our differences but malmo knows training like no one on this forum. Listen to him. He will not lead you astray. I ran my best marathon as an oldster after following his guidlines. Thanks malmo-you may not believe this but I was and am grateful.

fs

malmo wrote:

Sagarin wrote: If getting that second run in is forcing you to get up too early in the morning (if you have a busy, early schedule)

A disciplined athlete never has to worry about getting up too early. A day still has 24 hours, as far as I can tell.

I agree with the guru here. Even with at least 8 hours of sleep you will likely still find yourself tired throughout the season.

Nothing wrong with doubles, I always did 4-6 a week. Morning runs are crucial, especially in CC and even on the roads. Most CC races and road races are in the morning. If you avoid morning training don't expect to be ready to race in the morning with any consistency.

Also, nothing wrong with a short nap before afternoon practice if you can to recharge a bit.

Jerome Howard wrote:

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.

Learn your history, puddin'-head. Prior to Columbia it was "Ted Healy and His Stooges" consisting of brothers Moe and Shemp along with Larry Fine. Healy paid them a pittance and did all the cracking. Shemp left, Jerome (Babe/Curly) joined and then they all left Healy and joined Columbia. After Curly had his stroke, Shemp got back with Moe and Larry.

He knows me wrote:

We have had our differences but malmo knows training like no one on this forum. Listen to him. He will not lead you astray. I ran my best marathon as an oldster after following his guidlines. Thanks malmo-you may not believe this but I was and am grateful.

fs

You're welcome.

Cheddar Vile wrote:

Learn your history, puddin'-head. Prior to Columbia it was "Ted Healy and His Stooges" consisting of brothers Moe and Shemp along with Larry Fine. Healy paid them a pittance and did all the cracking. Shemp left, Jerome (Babe/Curly) joined and then they all left Healy and joined Columbia. After Curly had his stroke, Shemp got back with Moe and Larry.

When I was in high school I organized a successful lobby to reverse WETA's (Channel 26 Washington DC) decision to discontinue The Three Stooges. SOS (Save Our Stooges).

Centipede wrote:

That's fine in theory, but after 99 miles don't you just want to run one more to make it an even hundred?

What’s wrong with 99?

99 is a great number. There's 99 bottles of beer on the wall, not 100! ...Agent 99....99 Luftbaloons .... 99 chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby. Step into my office. 'Cause you're f***in' fired!

Hey Malmo, I got a question. I am about to graduate college and am going to be training for a marathon. I've run 30:mid for 10k on an XC course. I'm comfortable doing 100-115 mile weeks and usually do a 20 miler on Sundays. I figured I'd try to get my mileage up to 130 and do a longer tempo run and just keep doing a 20 miler on Sunday.

I was wondering what you recommend for marathon training? I'm honestly not sure what time to shoot for or anything or any real specifics with the marathon. Thanks a lot.

malmo wrote:

When I was in high school I organized a successful lobby to reverse WETA's (Channel 26 Washington DC) decision to discontinue The Three Stooges. SOS (Save Our Stooges).

You, sir, were the champion of a most noble cause. If your health returns I would be honored to run one lap around VC Park. At the conclusion of run I would be further honored if the wise and powerful malmo and former AR would bestow upon me an eye-poke and the nose pluck.

My all time favorite stooges episode was Pop Goes the Easel. That clay fight is a gut busting classic.

Without knowing anything more than you've said, I'd say that you are already doing marathon training. You might already be aware of what i feel about people running their tempo runs too fast. Why don't you post an example of a typical week? What are your PRs across the spectrum?

malmo wrote:What’s wrong with 99?

99 is a great number. There's 99 bottles of beer on the wall, not 100! ...Agent 99....99 Luftbaloons .... 99 chipmunks twirlin' on a branch, eatin' lots of sunflowers on my uncle's ranch. You know that old children's tale from the sea. It's like you're dreamin' about Gorgonzola cheese when it's clearly Brie time, baby. Step into my office. 'Cause you're f***in' fired!

Let's not forget Wayne Gretzky.

Already been said but-Good luck w the PT Malmo! I had one knee scoped 2 years ago and need to get the other one done now...tell that to the insurance company but thats a whole other gripe. My most substantial post-op issue was hamstring tightness from keeping the leg straight and elevated for so long, so I hope you're doing well with that whole thing as well.

Im sorry you had to get it re-scoped and I wish you all the best with your recovery this time around!

malmo, I haven't read the whole thread, so excuse my ignorance, but are you on the comeback trail race wise? Have you never really been away?

wellnow wrote:

malmo, I haven't read the whole thread, so excuse my ignorance, but are you on the comeback trail race wise? Have you never really been away?

Read the whole thread.

Malmo,

Will the "summer of malmo" approach be beneficial at lower mileage at say 85mpw? Will doubling still be recommended at 6 times a week? How would you structure a week at 85 miles.

My current guess is:

m- 2/10

t- 12

w- 4/5

t- 3/11

f- 4/9

s- 2/6

s- 16

total: 84miles

Obviously this schedule is not set in stone and it can and will be adjusted from week to week. But from a mileage stand point does a week like the one above represent what the "summer of malmo" is all about?

Btw- I'll be training for an 8k and 10k for xc. And I only averaged about 60 or so miles a week last summer in singles.

DurableDan wrote:

Obviously this schedule is not set in stone and it can and will be adjusted from week to week. But from a mileage stand point does a week like the one above represent what the "summer of malmo" is all about?

Close enough for government work. I'd cut back on the long run to 13-14 miles, but a 16 miler once a month won't hurt you.

RS go wrote:

http://www.bunnhill.com/BobHodge/TrainingLogs/dhenderson83.htm

Very intriguing stuff. One thing I always need to remind myself when reading these logs is how these workout speeds relate to race paces. Here are Danny's races for the small window of his training log we have:

13:51 5000

13:46 5000

3:48.6 1500

30:04 10k road

13:30.44 5000

1500 race pace = 4:06ish per 1600 (61.5 per 400)

5000 race pace = 4:19-4:25 per 1600 (65-66 per 400)

10k race pace = 4:48 per 1600 (72 per 400)

We need to keep that in mind when we look at a sample week. His staple workout seemed to be the 400's on 1:30.

5/02/83 PM- 6x400 on 1:30 [69,68,65,64,62,60]

5/11/83 PM- 6x400 on 1:30 [69,67,65,63,61,58]

5/18/83 PM- 6x400 on 1:30 [68,64,65,62,62,58]

5/26/83 PM- 6x400 on 1:30 [68,66,63,62,60,58]

6/02/83 PM- 6x400 on 1:30 [66,63,62,62,61,59]

6/14/83 PM- 6x400 on 1:30 [64,63,62,61,61,59]

That earliest session on 5/2/83 he starts somewhere between 10k and 5k pace. Only then does he work down through 5k race pace for the 3rd and 4th reps, before finishing at mile race pace or slightly faster for the last two. I like it. It's not going to kill you, but you are touching on all speeds. Plus I like how he handles the rest. Very interesting.

Malmo, thanks for generously sharing your time and expertise. I would like to repeat what someone said earlier about this being the type of thread that makes it worthwhile to read the letsrun message board.

To show our appreciation, we should buy you a bicycle to use while rehabilitating your knee. I propose to take up a collection to buy you the kind of road bike that you deserve. I can think of nothing better than a "Colnago Extreme Power." (But you'll have to lose the foghorn and Viking helmet.) With a bike like this, you won't have to feel awkward about wearing "gay" clothing or accessories, since they will be obligatory. You might even consider red spandex shorts with white trim to match the bike.

http://www.colnago.com/en/catalogo2008/extremepower.php

Think about it and plan for about 4 weeks. You'll be ready to run fast about 3 weeks after the conference meet.

Followed Malmo's advice years ago.

Put your shorts on in the morning and train. Add the miles up on Sunday.

Start yesterday.

"The plan executed today is far superior to the perfect plan executed tomorrow"

~ Custer, or Bush, cant remember