nsmb, old and slow wrote:
The more general point is, it's always fascinating to observe people's diligence in preserving their belief systems in the face of the real world's tendency to contradict them.
Very good observation. I couldn't have said it any better. You mind if I borrow those words in the future?
The nattering nabobs of running belief systems would be bewildered to read what follows.
Alberto Salazar, training for NCAA team XC championship.
10 weeks, average daily mileage is 14.2 miles. Average long run is 13.0 miles. Longest run is 15 miles.
Todd Williams, training for the still-standing AR in the 15k.
10 weeks, average daily mileage is 14.2 miles. Average long run is 10.2 miles. Longest run is 12 miles.
http://www.letsrun.com/forum/flat_read.php?thread=2472389&page=2Alberto Salazar 1978 Cross Country season
Sept 5-11 105 miles
9/5 M - AM 7 miles PM 7 miles
9/6 T - AM 11 miles PM 3 miles
9/7 W - AM 7.5 miles PM 11.5 miles
9/8 T - AM 5 miles PM 8 miles
9/9 F - AM 6 miles PM 9 miles
9/10 S - AM 3.5 warm-up, 6x 1 mile (5:12 to 4:44) w/400 jog PM 4 miles
9/11 S - AM 4 miles PM 11 miles
Sept 12-18 108 miles
9/12 M - AM 6 miles PM 12 miles
9/13 T - AM 6 miles PM 1 mile warmup, 6x 1 mile w 400 jog (5:30,5:00,5:04,4:50,5:05,4:50) , 3 miles easy
9/14 W - AM 6 miles PM 9 miles
9/15 T - AM 6 miles PM 2 mile warmup, 3 x 150 steep hill (60-70s), 6 miles
9/16 F - AM 6 miles PM 8 miles
9/17 S - AM 2.5 miles easy, 10.5 miles in 54:15 PM 5 miles easy
9/18 S - AM 13 miles
Sept 19-25 110 miles
9/19 M - AM 7.5 miles PM 8.5 miles
9/20 T - AM 6 miles PM 2 miles warmup, 6x 1 mile w/400 jog(4:54,4:46,4:46,4:42,4:32,4:18) 3.5 miles
9/21 W - AM 7.5 miles PM 7.5 miles
9/22 T - AM 7.5 miles PM 2 miles 3 sets 3x300 hill (E-M-H), 3.5 miles
9/23 F - AM 7.5 miles PM 7.5 miles
9/24 S - AM 2 mile warmup, 30th Avenue Drill: ¾ mile in 3:15, 2nd ¾ mile in 3:20, last one 3:20, 14 miles total
9/25 S - AM 11 miles easy PM 2 miles with stairs
Sept 26-Oct 2 98 miles
9/26 M - AM 7 miles PM 7 miles, 6x 30/30 (28/32)
9/27 T - AM 7 miles PM 4 x ¾ mile (3:30), 3 x 1 mile(5:10,4:54,4:32) w/ 400 jog, 3 miles warmdown
9/28 W - AM 7 miles PM 8 miles
9/29 T - AM 7 miles PM 2 miles, 9x hill on golf course, 3 miles
9/30 F - AM 5 miles PM 4 miles
10/1 S - AM 2.5 miles 11:30 meet 2 miles, 10000 CX in 29:22 (1st, Virgin 2nd) 3 mile warmdown
10/2 S - AM 13 miles
Oct 3 - Oct 9 109 miles
10/3 M - AM 7 miles PM 7 miles, 6 x 30/30
10/4 T - AM 7 miles PM 1 mile warmup, 11 miles @ 5:11, 1 mile cooldown
10/5 W - AM 7 miles PM 7 miles, 6 x 30/30
10/6 T - AM 7 miles PM 1.5 miles, 9 x hill (E,M,H), 3.5 miles
10/7 F - AM 7 miles PM 8 miles
10/8 S - 6am 2.5 miles, 10am 1.5 easy, 6x1 mile (5:12,5:07,4:54,4:48,4:44,4:31) 400 jog, 3 miles easy
10/9 S - AM 14 miles (around the Butte)
Oct 10 - Oct 16 106 miles
10/10 M - AM 7 miles PM 8 miles
10/11 T - AM 7 miles PM 1.5 miles, ¾ mile (3:09), 1.5 miles, 5 x 880/330 (2:26,2:19,2:26,2:11,2:25/49-50), 1.5 miles easy
10/12 W - AM 7 miles PM 8 miles
10/13 T - AM 7 miles PM 2 miles, 9x 300 hill (E, M, H), 3.5 miles
10/14 F - AM 7 miles PM 8 miles
10/15 S - 6am 3 miles, 10am 30th Ave Drill: ¾ mile (3:12), 4 miles (@5:17), ¾ mile (3:12), 4 miles, ¾ mile (3:15), 1 mile cooldown
10/16 S - AM 14 miles
Oct 17 - Oct 23 88 miles
10/17 M - AM 7 miles PM 8 miles
10/18 T - AM 7 miles 1.5 mile warmup, PM 4 x 330 uphill, 4 x 330 downhill, 3 mile cooldown
10/19 W - AM 7 miles PM 8 miles
10/20 T - AM 5 miles PM 3 mile warmup, 1 mile (4:13), 1 mile easy, 4x880/330 (2:26,2:22,2:16,2:16/50-48) 2 miles.
10/21 F - AM 6 miles, sore tendon
10/22 S - AM 4 miles PM 6 miles still painful, but better
10/23 S - AM 13 miles
Oct 24 - Oct 30 100 miles
10/24 M - AM 7 miles PM 8 miles
10/25 T - AM 5 miles PM 3 mile warmup, 3x ¾ mile(3:29,3:23,3:17), 2x880/330 (2:32,50,2:22,51) 1 mile cooldown
10/26 W - AM 7 miles PM 8 miles
10/27 T - AM 7 miles PM 5 miles and strides
10/28 F - AM 5 miles PM 5 miles
10/29 S - 6am 3 miles 11am 2 miles , 10,000 race (3rd), 2 miles PM 5.5 easy
10/30 S - AM 15 miles (note: had Alberto run his usual 13-14 miles he wouldn’t have made 100, LOL!)
Oct 31 - Novt 6 98 miles
10/31 M - AM 7 miles PM 8 miles, 6x30/30, 1 mile cooldown
11/1 T - AM 7 miles PM 3 miles, 5x330 uphill and downhill, 3 mile cooldown
11/2 W - AM 7 miles PM 8 miles
11/3 T - AM 7 miles PM 3 miles, 4x ¾ mile (3:24, 3:22, 3:19, 3:18), w/ 400 jog, 2x880/330
11/4 F - AM 4 miles PM rest
11/5 S - 6am 3 miles 11am 3 miles, 1 mile (4:14) cont. 5:12, 3 miles at 5:12, 3x330 (51,49,45)
11/6 S - AM 12 miles
Nov 7 - Nov 13 86 miles
11/7 M - AM 7 miles PM 7 miles, 8x330, 1 mile cooldown
11/8 T - AM 7 miles PM 3 miles, 3x ¾ mile (3:27, 3:22, 3:18) with 400 jog, 3x880/330(2:32,51,2:20,47,2:16,47)
11/9 W - AM 5 miles PM 5 miles
11/10 T - AM 5 miles PM 2 miles, 3x330 (42,49,51), 3 miles, 3x330(51,49,45), 1 mile cooldown
11/11 F - AM 3 miles PM 4 miles
11/12 S - AM 2 miles, 10,000 Xc 29:47 (3rd), 2 miles cooldown
11/13 S - AM 12 miles
Nov 14 - Nov 20 67 miles
11/14 M - AM 5 miles PM 5 miles, 6x30/30
11/15 T - AM 5 miles PM 4 miles
11/16 W - AM 5 miles PM 2 miles, 3x ¾ mile (3:30, 3:22, 3:18), 2x 880/330 (2:30,51,2:22,48) 2 miles
11/17 T - AM 5.5 miles PM 6.5 miles
11/18 F - AM 5 miles PM 2 miles, 9x330 (52,52,51,49,48,47,48,49,46), 1 mile
11/19 S - AM 3 miles PM 4 miles
11/20 S - AM 4 miles
Nov 21 - Nov 27 44 miles
11/21 M - AM 2 miles 11am NCAA CX (9th), Team beat UTEP 100-105.
11/22 T - 5 miles
11/23 W - 5 miles
11/24 T - 4 miles
11/25 F - 5 miles
11/26 S - 7am 3 miles Noon AAU 10000m XC (10th)
11/27S - 4 miles
Todd Williams training thread.
http://www.letsrun.com/forum/flat_read.php?thread=2277974From todd himself. he does things a little against convential wisdom thats why i hoped he would post more of it on pushthepace.com.
What it takes to run 42:22 at the Gate River Run?By Todd Williams*
Wow! It’s been 12 years since I ran one of the best races of my career and set the American record of 42:22 right here in Jacksonville at the 1995 Gate River Run. I was also fortunate enough -- through lots of hard work -- to win four other Gate River Runs in the 90’s. I retired from competitive racing in 2003 and today the question I am asked most is: how did I run that fast and how did I train to average 4:30 per mile for 9.3 miles? My reply is always the same. I had plenty of talent but I also WORKED EXTREMELY HARD over a long period of time. In this article I’ll give an inside look at the training I did leading up to the 1995 Gate River Run. However, I DO NOT ADVISE THIS TRAINING SCHEDULE for anyone other than a world-class runner. What worked for me won’t necessarily work for you. Now that I’m coaching I know it’s extremely important to train each runner differently. Each runner has a certain mileage and intensity they can handle and must adjust accordingly. Following is an example of my training leading to my record setting performance.
Weekly mileage for the 10 weeks leading up to 1995 Gate River Run:?110-102-91-86-93-105-105-95-103-106* race week
Long runs for the 10 weeks leading up to 1995 Gate River Run:?12-8-10-10-8-11-12-10-11-10
Specific workouts:?Each week I would do a track workout, hill workout and a faster road run, with some samples of those below. For each workout I ran a 3-4 mile warm-up at a sub 6:00 pace, followed by 6-150m strides and a 2 mile warm-down.
Key workouts:
1. 4xmile@4:15 with 3 minutes recovery jogs between each mile
2. Hills – 10x380 meter hill with jog back down for recovery between each
3. 8 x 1000m @2:45 with 200m jog recovery between each 1000m
4. 1600m – 1200m--800m-400m@:60-:61 pace with 400m jog recovery between each
5. 5 miles HARD road run (4:45 pace) then back to the track for 4 x 800m @2:02 – 2:04 with 400m jog recovery
6. 20 x 200m @ :30 with 200m jog recovery
7. 6 mile HARD road run then back to the track for a 4:08 mile
I ran twice a day every day, with my pace on each run never slower than 6 minutes per mile. At the completion of each afternoon run I would do 8 x 150m strides at mile race pace. The strides helped develop my speed and I left the track each day feeling fast. I was also in the weight room three times a week for circuit training consisting of body weight exercises (push-ups, dips, lunges, pull-ups etc). I took very little rest between each exercise. I wanted to break down my muscles and make them work when they were very fatigued. I liked to duplicate the feel I would have in the later stages of my races.
Even though I only stretched about 10 minutes before and after each run, I always recommend doing whatever you’ve been doing that keeps you healthy. Don’t change what works.
As you can see, I didn’t do anything magical. I just ran a consistent program year-in and year-out that got me to the point of handling a higher work load. I was also very fortunate to stay healthy for a majority of my running career.
My advice to all runners at any level is to stick with what works, stay consistent and if you are a beginner or a runner that wants advice, contact me at PUSHTHEPACE.com and I’ll help design a program that best fits your needs.
Best of luck to all of you.
*Todd Williams is a 2-time Olympian and is the only 5-time Gate River Run champion. He set the American 15K record of 42:22 at Gate River Run in 1995, a record which still stands today.