Malmo's Log

I would be happy to host it on my own site:

http://www.bunnhill.com/BobHodge/

Malmo gives good advice to "listen to your body", but the obvious problem is the dangers of self-deception - am I really tired or just searching for an excuse for an easy day or day off? Distance runners should be fairly tired all the time while training, right?

I don't trust many of my impressions about anything as being independent of factors that may lead me toward self-deceit. Any advice on this dilemma as it applies to really knowing when to take an easy day/down week is appreciated.

Thanks for posting that as well Hodgie. That link doesn't work for me either.

Malmo,

This the first time I have really looked at your training and I have a couple of questions. I noticed in the small portion that was posted in this thread that you seemed to be racing A LOT. Was this common practice? I also notice that you race on peak mileage. I tend to race quite a bit and seem to have people telling me not to. Just curious if you think that this fear of racing has hurt American distance running? Where these full efforts at the races (looks like they were)? I have yet to start a race and not given my 100%, couldn't imagine. Thanks.

Bob,

I emailed you the file to your attbi address. Let me know if you don't get it soon.

My body speaks in a foreign language.

i agree with miles and miles. fear of racing is the main reason for the decline in american distance running. back in the day, they used to race lots.

Why did malmo have a 62 mile week that read "stress fracture"?

How exactly do you run 62 miles with a stress fracture?

Biaffran wrote:

How exactly do you run 62 miles with a stress fracture?

Left, right, left, right...

I wonder where you picked up that incredible sarcastic wit of yours, Malmo.

This guy raced a bit too.

Greg Meyer's Training Log 6/28/82 - 4/24/83

(Leading to 2:09:00 @ Boston Marathon)

June 28 ? July 4-1982 Week = 100

6/28? Mon. A.M.; P.M. 8

6/29 - Tues.A.M. 8; P.M. 6+ pickups

6/30 Wed. A.M. 10; P.M. 3 up, 4 x (440, 220) . 62, 30, 60, 29, 60, 29, 58, 27, 2 cooldown

7/01 Thurs. A.M. 10; P.M. 5

7/02 - Fri A.M. 7

7/03 - Sat A.M. 5; P.M. 2 warmup, 1 mile race 4:09.8, 4 miles down

7/04 - Sun. P.M. 19 Good

July 5 - July 11 Week = 99

July 5 Mon. A.M. 5 up, 4.5 mile race (1 st place); P.M. 8

July 6 Tues A.M. 10; P.M. 9 in Chicago

July 7 Wed P.M. 9

July 8 Thurs A.M. 10 in Maine

July 9 Fri A.M. early 15; P.M. 8 (4 miles of good fartlek)

Jul 10 Sat A.M. 20 at 6:20 pace (2:07)

Jul 11 Sun. 0 - big toes - bad blister

July 12 - July 18 Week = 115

Jul 12 - Mon. A.M. 12; P.M. 3

Jul 13 - Tues. A.M. 12 HOT !!!

Jul 14 Wed. A.M. 7; P.M. 9

Jul 15 Thurs. A.M. 8; P.M. 3 up, 6 x Hills at Pump House (1:32,1:32,1:31,1:31,1:33,1:28); 3 miles down

Jul 16 - Fri A.M. 10; P.M. 7

Jul 17 - Sat A.M. 10 early; P.M. 8 Hot, sub-6:00

Jul 18 - Sun. A.M. 17 - 6:40 pace HOT!!!; P.M. 3

July 19 - July 25 Week = 131 GREAT!

Jul 19 - Mon. A.M. 9; P.M. 3 up, 7 x Hills at Pump House (1:29,1:31,1:30,1:30,1:30,1:28,1:29);

3 miles down Very good and very HOT !!!

Jul 20 - Tues. A.M. 10; P.M. 9 - w/pickups + 55's

Jul 21 Wed. A.M. 15; P.M. 5 + strides

Jul 22 Thurs. A.M. 9; P.M. 9

Jul 23 - Fri A.M. 9; P.M. 3 up , 6 X 1 Mile in (4:42, 4:41, 4:38, 4:37, 4:36, 4:33) in flats

Less than 2:30 rest, 880 of 55's, 2 down

Jul 24 - Sat A.M. 21 good over hills

Jul 25 - Sun. A.M. 13 easy

July 26 - Aug 1 Week = 74

Jul 26 - Mon. A.M. 9 easy; P.M. 3 up, 8 x Pump House Hills (1:30,1:28,1:28,1:27,1:29,1:27,1:27,1:28)

3 miles down - Best hill workout EVER!!

Jul 27 - Tues. A.M. 10 easy ; P.M. 8 legs are very tired from Hills

Jul 28 Wed. A.M. 6; P.M. 12 + 3 miles late

Jul 29 Thurs. A.M. 9; P.M. 2 up , 12 X 220 at 32 ; 1 down; Back went out again.

Jul 30 - Fri A.M. 6 easy; P.M. 3 Back is very BAD - got treatment.

Jul 31 - Sat 0 - Treatment - acupuncture

Aug 1 - Sun. 0

Aug 2 - Aug 8 Week = 68

Aug. 2 - Mon. 0 - Treatment

Aug 3 - Tues. 0 - Treatment

Aug 4 Wed. A.M. 7; P.M. 5 tight - stiff - sluggish

Aug 5 Thurs. A.M. 7; P.M. 9 Hard - a little sore; Treatment

Aug 6 - Fri A.M. 9; P.M. 6 up, 220/330 in (30, 46, 30, 45, 30, 45, 30); 2 down - still tight and no lift

Aug 7 - Sat A.M. 7 easy

Aug 8 - Sun. A.M. 5; P.M. 2 up, 5 mile race - 1st in 22:45; (4:20 - 8:59 - 13:38 - 18:18 - 22:45)

Am very lucky back came around so fast - have iced it after all runs - Not running from the start made a difference. Great race effort!

Aug 9 - Aug 15 Week = 140 P.R. !!

Aug. 9 - Mon. A.M; . 8 Treatment; P.M. 21 (2:23)

Aug 10 -Tues. A.M. 10; P.M. 10 very tired and sore

Aug 11- Wed. A.M. 8; P.M. 3 up , 6 X Hill in Weymouth,; 3 down still sore and tired

Aug 12 Thurs A.M. 9; P.M. 9 easy

Aug 13 - Fri A.M. 7; P.M. 2 up, 1 ½ @ 6:53 ½ @ 2:12; 1 m @ 4:30 ¾ @ 3:21; ¾ @ 3:21 1 m @ 4:32;

½ @ 2:11 1 ½ @ 6:53; 2 down - 7 ½ miles of intervals!!!

Aug 14 - Sat A.M. 21+ (2:18)

Aug 15 - Sun. A.M. 8; P.M. 8

Very good week - 2 long runs - great track + OK hills. Not bad!

Aug 16 - Aug 22 Week = 101

Aug. 16 - Mon. A.M. 10; P.M. 3 up, 7 x Hills at Pump House Great!

(1:26,1:26,1:27,1:26,1:26,1:22.3 - Record, 1:27); 3 miles down

Aug 17 -Tues. A.M. 10; P.M. 10 (Treatment)

Aug 18- Wed. Noon: 5; P.M. 2 up, ¾ @ 3:17 Very Good !!; (½ @ 2:09; ½ @ 2:09; ½ @ 2:08; ½ @ 2:07; ¾ @ 3:12 3 down;

Aug 19 Thur A.M. 10; P.M. 5

Aug 20 - Fri A.M. 7

Aug 21 - Sat A.M. 3 up, 10-mile race , 3rd in 47:50 , Shit!; 1 down

Aug 22 - Sun. A.M. 10

Aug 23 - Aug 29 Week = 124 Very Good Week!!!

Aug. 23 - Mon.P.M. 21 - in 2:20

Aug 24 -Tues. A.M. 8; P.M. 8

Aug 25- Wed. A.M. 3 up, 6 x Hills in Weymouth (:69 :66:70 :67:68 :60); 3 miles down; P.M. 5 easy

Aug 26 Thur A.M. 10; P.M. 7

Aug 27 - Fri A.M. 8; P.M. 3 up , 3 x 1 ¼ @ 4:28 + 68, 66, 64; 2 x ¼ @ 62; 3 miles down

Aug 28 - Sat A.M. 8; P.M. 2 up, 10km race , 1st in 29:00; 2 down

Aug 29 - Sun. A.M. 21 - 1 warmup; 2 mi @ 9:58 - 2 minute surge every six minutes until one hour, then 5:00 surge, then a 1 min. surge every six minutes, until end at track with 1 mile in 4:55.

Total time for 20.3 mi = 1:58; (1 x 2 mile in 9:58, 7 x 2:00, 1 x 5:00, 7 x 1:00, 1 x Mile in 4:55)

Aug 30 - Sept 5 Week = 92

Aug. 30 Mon.A.M. 10 easy; P.M. Willie Nelson Concert!

Aug 31 -Tues. A.M. 9; P.M. 10

Sept 1 - Wed. A.M. 8; P.M. 3 up , 5 x 880 @ 2:10; Less than 2:00 rest, 1 down, raining and cold

Sept 2 - Thur A.M. 6; P.M. 10 - some good timed fartlek!

Sept 3 - Fri A.M. 8; P.M. 8

Sept 4 - Sat P.M. 8

Sept 5 - Sun. A.M. 6; P.M. 2

Sept 6 - Sept 12 Week = 94

Sept 6 Mon. A.M. 3 up , 12.4 Race - 20km; New Haven. 1 st 58:26 - AR !!

28:55 @ 10k - 46:55 @ 10 mile; 2 down

Sept 7 -Tues. A.M. 6; P.M. 8

Sept 8- Wed. A.M. 15

Sept 9 Thur A.M. 8; P.M. 2.5 up , 4 x 3/4 (3:19, 3:15, 3:14, 3:09); Less than 2:30 rest; 2 down

Sept 10 - Fri P.M. 8

Sept 11 - Sat A.M. 5; P.M. 5

Sept 12 - Sun. A.M. 3 up , 9.3 race (44:55) 2nd

Sept 13 - Sept 19 Week = 97

Sept 13 Mon. A.M. 9

Sept 14 -Tues. P.M. 21 (2:01 for 20+); 2 miles on track, 2 min. surge at 30, 2:00 on - 2:00 off - 5:00 on at 1 hour, 2:00 on - 2:00 off - 5:00 on at 16 miles, 1 mile on track

Sept 15- Wed. A.M. 10

Sept 16 - Thur A.M. 8; P.M. 3 up , 3 x (880, 1 mile) in 2:15 2:14 2:13; 4:39 4:38 4:36; 2:00 rest; 3 down

Sept 17 - Fri A.M. 8

Sept 18 - Sat A.M. 3 up , 10 mile race in Ann Arbor, 49:10; 3 down

Sept 19 - Sun. A.M. 14 easy

Sept 20 - Sept 26 Week = 81

Sept 20 Mon. A.M. 10

Sept 21 -Tues. A.M. 10

Sept 22- Wed. P.M. 8

Sept 23 - Thur A.M. 8; PM. 4 up , 6 x 330 @ 46 , 1 down

Sept 24 - Fri P.M. 6

Sept 25 - Sat A.M. 4

Sept 26 - Sun. A.M. 2 up , 26.2 Race - Chicago Marathon - ***1 st , 2:10:59***

Felt Great - easy - under control!

In 13 Weeks had : 8 x 20; miles 6 x hills

1 x 17 miles; 7 x hard track

3 x 15 miles; 4 x easy track speed

6 races

Sept 27 - Oct 3 Week = 30 Lazy and Rest.

Sept 27 0

Sept 28 6

Sept 29 8

Sept 30 0 Toe nail removed on Big toe.

Oct 1 8

Oct 2 8

Oct 3 0

Oct 4 - Oct 10 Week = 78

Oct 4 - Mon A.M. 10

Oct 5 - Tue A.M. 13; P.M. 8

Oct 6 - Wed A.M. 10; P.M. 6

Oct 7 - Thurs A.M. 6; P.M. 6

Oct 8 - Fri A.M. 10

Oct 9 - Sat A.M. 3 up , 10k race

Oct 10 - Sun 0

Oct 11- Oct 17 Week = 72

Oct 11 - Mon A.M. 10

Oct 12 - Tue A.M. 7; P.M. 6

Oct 13 - Wed A.M. 5; P.M. 6

Oct 14 - Thurs A.M. 7; P.M. 5

Oct 15 - Fri A.M. 10; P.M. 6

Oct 16 - Sat P.M. 10

Oct 17 - Sun 0

Oct 18 - Oct 24 Week = 116

Oct 18 - Mon A.M. 10; P.M. 8

Oct 19 - Tue A.M. 7; P.M. 3 up, 6 x Pump House Hills (1:32,1:33,1:35,1:32,1:34,1:34); 3 miles down

Oct 20 - Wed A.M. 10 hard; P.M. 8 easy

Oct 21 - Thurs A.M. 15; P.M. 7

Oct 22 - Fri A.M. 10; P.M. 7

Oct 23 - Sat A.M. 10

Oct 24 - Sun P.M. 2 up , 1 x ¼ , 1 x 1 mile , 1 x ½ , 10 miles home

Oct 25 - Oct 31 Week = 104

Oct 25 - Mon A.M. 6 - leg and back sore

Oct 26 - Tue A.M. 12; P.M. 8 Treatment

Oct 27 - Wed A.M. 8; P.M. 8

Oct 28 - ThursA.M. 8; P.M. 3 up, 2 X (3 x 330 @ 48, 1 x 550 @ 63 for 440) + strides; 3 down

Right lower leg is very sore! Tendonitis in left patella!

Oct 29 - Fri A.M. 10; P.M. 8 + strides

Oct 30 - Sat A.M. 5; P.M. 7

Oct 31 - Sun A.M. 2 early; 3 up , 6.2 race , 28:23.6 PR; 3 down

Nov 1 - Nov 7 Week = 108

Nov 1 - Mon. A.M. 15 steady

Nov 2 -Tues. A.M. 3 up, 6 x Hill in Weymouth (1:15,1:13,1:17,1:12,1:14,1:13); 3 miles down;

(very tired!) Right leg still very sore!? ; P.M. 9 - some fartlek

Nov 3- Wed. A.M. 11

Nov 4 Thur A.M. 8; P.M. 3 up , 2 X (3 x 1/2, 1 x mile) in 2:12,2:08,2:11,2:09

(less than 2:40 rest for 880's) 2:08, 2:11, 4:29, 4:30 - (3:30 rest)

Nov 5 - Fri A.M. 10; P.M. 8

Nov 6 - Sat A.M. 10; P.M. 5

Nov 7 - Sun. A.M. 3 early; A.M. 3 up , 10 km Race , 1st 29:56 , 2 down

Nov 8 - Nov 14 Shit Week = 78

Nov 8 - Mon. A.M. 11

Nov 9 -Tues. A.M. 6; P.M. 3 up , ¾ @ 3:20 (every other quarter was 64-65)

¾ @ 3:20; ¾ @ 3:20 (2:30 rest for all); 1 M @ 4:26; ¾ @ 3:20; ½ @ 2:09 - fast on the straights

Nov 10- Wed. A.M. 16 G.R.

Nov 11 Thur A.M. 7

Nov 12 - Fri A.M. 4 up , 6 x hill at Zoo; 3 down

Nov 13 - Sat A.M. 6

Nov 14 - Sun. A.M. 14

Nov 15 - Nov 21 Week = 80

Nov 15 - Mon. 0 - lazy

Nov 16 -Tues. A.M. 3 up , 6 x hill at Pump House; 3 down ; P.M. 8

Nov 17- Wed. A.M.8; P.M. 3 up , 2 x 440 @ 66 2 x 440 @ 66; 1 x 880 @ 2:12,

1 x 880 @ 2:10; 1 x Mile @ 4:28; 1 x Mile @ 4:32

Nov 18 Thur A.M. 6; P.M. 8 in Milwaukee

Nov 19 - Fri A.M. 9

Nov 20 - Sat A.M. 7

Nov 21 - Sun. A.M. 4 up , 10k Race, Rosemont - 1st - 28:58; 4 down

Nov 22 - Nov 28 Week = 80

Nov 22 Mon. A.M. 11

Nov 23 -Tues. A.M. 4 up , 5 x 330 in (51, 51, 50, 49, 48); 3 down

Nov 24- Wed. A.M. 5

Nov 25 Thur A.M. 6 up , 5 Race 4.7 miles in 21:46 (2nd); P.M. 8 in Milwaukee

Nov 26 - Fri A.M. 5; P.M. 8

Nov 27 - Sat A.M. 21

Nov 28 - Sun. A.M. 10 good

Nov 29 - Dec 5 Week = 109

Nov 29 Mon. A.M. 13

Nov 30 - Tues. A.M. 8; P.M. 3 up , 3 X (440, 440, 220)-64 63 63,62 61 61,29 29 28;

3 down - Pulled right hamstring

Dec 1- Wed. P.M. 7

Dec 2 - Thur A.M. 6; P.M. 6

Dec 3- Fri A.M. 14; P.M. 7

Dec 4 - Sat A.M. 8 up , 4 Race - 1st - 19:26; 1 down; P.M. 8

Dec 5 - Sun. A.M. 6; P.M. 3 up , 6.5 Race; 3 down

Dec 6 - Dec 12 Week = 100

Dec 6 - Mon. A.M. 15 steady

Dec 7 - Tues. A.M. 10

Dec 8- Wed. A.M. 8 good; P.M. 3 up , ¾ @ 3:20, ½ @ 2:11, ¾ @ 3:18 (2:30 rest),

½ @ 2:08, ¾ @ 3:16, 6 x 200 @ (30, 30, 30, 30, 29, 27.8)

Dec 9 - Thur A.M. 10 ; P.M. 8

Dec 10- Fri A.M. 13

Dec 11 - Sat A.M. 21 good (2:13)

Dec 12 - Sun. A.M. 6 snow storm

Dec 13 - Dec 19 Week = 122

Dec 13 - Mon. A.M. 8; P.M. 9 snow

Dec 14 - Tues. A.M. 5; P.M. 3 up , 1/4 @ 64, 660 @ 1:38, ½ @ 2:10 (1:30 rest after first three reps)

¾ @ 3:19, 1 ¼ @ 5:29, ¾ @ 3:24 (2:30 rest after next three), ½ @ 2:08, 660 @ 1:34,

6 x 200 @ (31, 31, 30, 29.5, 29.3, 26.9) (175 rest)

Dec 15- Wed. A.M. 8; P.M. 15

Dec 16 - Thur A.M. 10 slow , in rain - very tired

Dec 17- Fri A.M. 8; P.M. 3 up , 5 X (440/880) in 65 64 63 62 64 (1:30 rest),

2:11 2:09 2:09 2:09 2:06 (2:30 rest), 6 x 200 @ (30, 30, 30, 30, 30, 28) (110 rest); 3 down

Dec 18 - Sat A.M. 10

Dec 19 - Sun. A.M. 21 good in snow (2:15); P.M. 5

Dec 20 - Dec 26 Week = 102

Dec 20 - Mon. A.M. 6 very tired, snow!; P.M. 6

Dec 21 - Tues. A.M. 8; P.M. 3 up , 4 x Mile in 4:27 (68, 67, 65, 67); 4:27 (67, 68, 67, 65);

4:25 (66, 66, 66, 67); 4:23 (64, 67, 67, 65) w/440 jog rest; 4 x 220; 1 down

Dec 22- Wed. A.M. 15 @ 1:34 (6:16 pace); P.M. 6

Dec 23 - Thur A.M. 6; P.M. 6

Dec 24- Fri A.M. 10

Dec 25 - Sat A.M. 21 (2:17)

Dec 26 - Sun. A.M. 8

Dec 27 - Jan 2 Week = 108

Dec 27 - Mon. A.M. 11

Dec 28 - Tues. A.M. 8; P.M. 3 up , 2 mile time trial in 8:33.5; 4 down

Dec 29- Wed. A.M. 10; P.M. 9

Dec 30 - Thur A.M. 9 strides; P.M. 8

Dec 31- Fri A.M. 8; P.M. 3 up

Jan 1 - Sat Midnight: 5 mile race - 1st - 23:11 (After falling) ; 2 down; A.M. 7 easy

Jan 2 - Sun. A.M. 19 steady

1982 - Recap

The year started on an up beat and after a few bumpy stops it closed on an up cycle.

Gasparilla was the early focus, only finished second, but the time was an A.R. The best race of the season was the N.E.T.A.C. 5000, 13:38*, but an easy race that gave me a lot of confidence.

The Athens Golden Marathon was a quickly conceived idea, and went well despite lack of long runs. Third place was good in that field, but being able to race ! the last 6 miles gave me confidence for later in the year.

Shortly after Athens came my first setback, losing three weeks to a bad back. Started going to Dr. Danchik, a Chiropractor who has helped me a lot. This injury caused a lot of fear, but after a few months I began to forget about it.

Just as I was getting back into shape to run the Cascade Runoff and then leave for Europe, the whole family came down with strep throat! All summer plans were cancelled and I took a vacation. I started building back again in July, trying to get ready for Chicago in September. The training was going great until my back went out again and had to cancel a race for the first time in my life while I was there. This time I was smart, I stopped running and got treatment as quickly as possible and four days later I was running again. Five days later I ran the Riverside 5 Miler in 22:45, a P.R. and A.R. Things were possibly going my way. Bobby Crim was a bad race, 3rd, but I was training very well. New Haven was an A.R. 58:26, a great effort, but found I was human and tired one week later losing to Joe Nzau over 15k.

Chicago was GREAT! I was a little lucky Nzau died, but I ran smart and in control and blew apart a good field at 12 miles. Took 3 weeks easy and two weeks later ran a P.R. 10k in 28:23. Bill Squires is coaching me again and doing a good job!

1983 Race Log

Date Race Place Time

1/01/83 NY midnight 5 Mile 1st 23:14

1/09/83 Dartmouth 3000m 1st 7:54

1/15/83 Orange Bowl 10k - (PR) 2nd 28:12

1/23/83 N.E.T.A.C. 5000m (PR) 1st 13:35.44

1/30/83 Spiral Mile 1st 4:02.6

2/05/83 Gasparilla Distance Classic PR AR* 2nd 43:07

2/12/83 Fort Lauderdale Heart Run 1st 28:52

2/20/83 OHME 30k Japan 1st 1:31:05

3/27/83 Cherry Blossom 10 Mile 1st 46:13

4/02/83 Colonial Relays 10k Track 1st 27:53

4/18/83 B O S T O N * 1st 2:09:00

5/07/83 Old Kent River Bank Run 1st 1:16:48

8/27/83 Bobby Crim 10 Mile ---- 50:00

9/05/83 New Haven 20k HOT 5th 61:54

9/18/83 Philadelphia Half Marathon 6th 63:49

9/25/83 B.M.W. 15k 1st 44:40

10/01/83 A.M.C. Albany 10k 1st 28:57

10/02/83 Bangor 10k 1st 28:49

10/16/83 Chicago Marathon Shit 14th 2:17:42

11/06/83 Purity Supreme 10k 4th 29:35

11/20/83 Rosemont 10k 3rd 30:30

12/09/83 Bahamas 10k 2nd 29:47

Jan 3 - Jan 9 Week = 103

Jan 3 - Mon. A.M. 8; P.M. 3 up , 2 X (1/2, ¾, ¼) in 2:11 2:10,3:18 3:18,

61.4 61.4, 1 x mile in 4:19, 1 down

Jan 4 - Tues. A.M. 15

Jan 5 - Wed. A.M. 11; P.M. 6

Jan 6 - Thur A.M. 3 up , 330 - 46,660 - 1:37,330 - 46,660 - 1:35,330 - 46,

660 - 1:34,330 - 46,½ - 2:04, 4 down

Jan 7 - Fri A.M. 11; P.M. 6

Jan 8 - Sat A.M. 8; P.M. 3

Jan 9 - Sun. A.M. 5; P.M. 3 up , 3000m Race - 7:54 1st; 5 down

Jan 10 - Jan 16 Week = 79

Jan 10 - Mon. A.M. 10

Jan 11 - Tues. P..M. In Miami 6

Jan 12- Wed. A.M. 8; P.M. 3 up , 1 Mile at 4:27; 2 miles at 6:00 pace;

1 Mile at 4:26; 2 miles at 6:00

Jan 13 Thurs A.M. 8; P.M. 6

Jan 14 - Fri P.M. 7 + strides

Jan 15 - Sat A.M. 4; P.M. 3 up, 10k Race - 28:12 PR 2nd place; 2 down

Jan 16 - Sun. A.M. 14 easy

Jan 17 - Jan 23 Week = 97

Jan 17 - Mon. A.M. 9 snow, cold

Jan 18 - Tues. A.M. 8 zero degrees; P.M. 3 up , Mile @ 4:21; ¼ @ 62; Easy! Mile @ 4:16

;¼ @ 63, ¾ @ 3:09 (64, 61, 64); 2 down

Jan 19- Wed. A.M. 10 Very cold and Icy! P.M. 6

Jan 20 - Thurs A.M. 10; P.M. 3 up , 3 X (330, 660) @ 45, 45, 44.9,

1:33, 1:31.6, 1:29.3, (1:40 rest); 3 down

Jan 21 - Fri A.M. 10; P.M. 6

Jan 22 - Sat A.M. 8

Jan 23 - Sun. A.M. 4; P.M. 3 up , 5000m - N.E.T.A.C. 13:35.44; 3 down

Jan 24 - Jan 30 Week = 102

Jan 24 - Mon. A.M. 10; P.M. 8 good

Jan 25 - Tues. A. M. 8; P.M. 8

Jan 26- Wed. A.M. 8; P.M. 3 up, 8 X ¼ @ 59.8, 61.3,,57.6, 57.6, 61.5, 60.5, 58.7, 57

(1 min + 2 min rest) 2 down

Jan 27 - Thurs A.M. 8; P.M. 7 felt great (Chiro)

Jan 28 - Fri A.M. 5; P.M. 5

Jan 29 - Sat A.M. 5; P.M. 3 up, 1 Mile race - 4:02.6; 3 down

Jan 30 - Sun. A.M. 15

Jan 31 - Feb 6 Week = 79

Jan 31 - Mon. P.M. 10

Feb 1 - Tues. P.M. 10 in Tampa

Feb 2- Wed. A.M. 8 +; P.M. 3 up, ¾ @ 3:16; 1 Mile @ 4:23; ½ @ 2:08; 4 down + 4 hard strides

Feb 3 - Thurs A.M. 8; P.M. 5

Feb 4 - Fri P.M. 6 + 6 strides

Feb 5 - Sat A.M. 3 up , 15 k Race - Gasparilla 2nd 43:07 - American Record

Feb 6 - Sun. A.M. 9 easy - feet are really blistered

The week was fair - the race could have went better - should have stayed with DeCastella - but really thought he'd (we'd) die! Can't win if not in a position. American Record = 43:07

Feb 7 - Feb 13 Week = 74

Feb 7 - Mon. A.M. 7 snow storm

Feb 8 - Tues. A.M. 4 snow and travel

Feb 9- Wed. P.M. 17 in Chicago (1:55)

Feb 10 - Thurs A.M. 9; P.M. 5

Feb 11 - Fri P.M. 10 good in Florida

Feb 12 - Sat A.M. 4 up, 10 k Race - 28:52; 4 down

Feb 13 - Sun. A.M. 9 steady in Chicago

Rest Week - Squires wanted an easy week to let me recover from hard six weeks! Only bad workout was race on Saturday. Went out good - 4:23 - 8:46 - then messed around to run 28:52. The traveling and the trade show made training hard. Feel ready to start pushing toward Boston!

Feb 14 - Feb 20 Week = 72

Feb 14 - Mon. P.M. 11 steady - 69 minutes in Grand Rapids

Feb 15 - Tues. A.M. 5 early - leave for Japan

Feb 16 - Wed. P.M. in Tokyo - 3 easy ( After 18 hours of travel)

Feb 17 - Thurs A.M. 9 snowing hard in Japan

Feb 18 - Fri A.M. 9 steady; P.M. 6 fartlek

Feb 19 - Sat A.M. 6 easy

Feb 20 - Sun. A.M. 2; P.M. 3 up, 30 km Race - 1:31:05 1st

Was a rest week - still sick - cold and strain ? in groin. Must see Doc back in U.S. Race was very good even though I felt bad. Went out hard - 23:15 at 8k to put XXXXXX away (he hates going out fast) and I won by 2 ½ minutes. If not sick would have run faster. Boston is possible in 2:08!!!!!!!!!!!!

Feb 21 - Feb 27 Week = 88

Feb 21 - Mon. A.M. 6 easy - rest

Feb 22 - Tues. A.M. 5; P.M. 9

Feb 23 - Wed. A.M. 15 ½ steady in Tokyo; P.M. (26 hours later in Michigan) 5.5

Feb 24 - Thurs A.M. 10; P.M. 5

Feb 25 - Fri A.M. 5; P.M. 5

Feb 26 - Sat A.M. 11

Feb 27 - Sun. P.M. 21+ over Hills (2:09:28)

Best time ever.

Recovery from OHME Race + travel back from Japan.

Still got in two good long runs.

Feb 28 - Mar 6 Week = 132

Feb 28 - Mon. A.M. 9; P.M. 3 up , 5 x Pump House Hill;

Hills were steady, not fast, but still got light headed. 3 down

Mar 1 - Tues. A.M. 5; P.M. 14

Mar 2 - Wed. A.M. 10 RAIN! P.M. 4 late

Mar 3 - Thurs A.M. 9; P.M. 3 up, ½ - 2:15 ½ - 2:15; ¾ - 3:24 ¾ - 3:24;

½ - 2:14 ½ - 2:15; Mile - 4:33 ¾ - 3:23

Mar 4 - Fri A.M. 9; P.M. 12 very steady

Mar 5 - Sat A.M. 12; P.M. 8

Mar 6 - Sun. P.M. 21.2 @ 1:54:30 *****; (5:23 per mile); 10 easy minutes, 10 hard.

1 minute hard every 6:00. At ½ way - 5:00 hard. 1 minute hard every 6:00.

3 min. hard at 1:45; Finish with 5 min. hard and last .8 in 3:50. Very good. Best run.

Mar 7 - Mar 13 Week = 131

Mar 7 - Mon. A.M. 10 easy Treatment! P.M. 9 back is sore

Mar 8 - Tues. A.M. 5; P.M. 12

Mar 9 - Wed. A.M. 5; P.M. 15 in Grand Rapids

Mar 10 - Thur A.M. 5 up, 6 X hill at Zoo (1:22,1:20,1:20,1:20,1:21,1:21); 2 down; P.M. 7

Mar 11 - Fri A.M. 11 steady; P.M. 7

Mar 12 - Sat A.M. 11; P.M. 8-9

Mar 13 - Sun. A.M. 20 steady ? 6:30's ? Hilly; P.M. jog 1

Mar 14 - Mar 20 Week = 135 ! ! !

Mar 14 - Mon. A.M. 5 up, 8 X hill at Zoo (1:17,1:15,1:17,1:15 * good,1:16,1:15,1:15,1:13),

2 down; P.M. 7 steady

Mar 15 - Tues. A.M. 16 good (last 6 at 5:20 pace)

Mar 16 - Wed. A.M. 10 good; P.M. 12 steady

Mar 17 - Thur A.M. 9; P.M. 3 up, 4 sets of (330/550/880) - 48,48,48,47 / 63+,66,66,64

/ 2:14, 2:14, 2:14, 3:17 - (3/4); 3 down

Mar 18 - Fri A.M. 12; P.M. 9 - sub 6 min. pace

Mar 19 - Sat A.M. 20 mile Fartlek 1:51:12 (5:33 pace); 10 easy/10 hard;

6 rest/2 min. hard/ 4 rest until ½ way; 5 min. hard at half way;

Then 1 min. hard every 5 min until 1:45

Mar 20 - Sun. A.M. 11; P.M. 7

Mar 21- Mar 27 Week = 110

Mar 21 - Mon. A.M. 10 in snow; P.M. 0 - stuck in airport

Mar 22 - Tues. A.M. 3 up , 8 x Pump House Hill (1:35,1:34,1:36,1:34,1:33,1:33,1:33,1:32),

5 down; P.M. 9

Mar 23 - Wed. A.M. 9; P.M. 3 up, ½ @ 2:12, ½ @ 2:15, ½ @ 2:14, ½ @ 2:17,

¾ @ 3:23, 3 x 330 @ 47, ½ @ 2:14, 46, ½ @ 2:14, 45,

1mile @ 4:28 less than 2 minutes REST

Mar 24 - Thurs A.M. 9; P.M. 6

Mar 25 - Fri A.M. 9; P.M. 8

Mar 26 - Sat A.M. 10

Mar 27 - Sun. A.M. 3 up, 10 mile Race - 1st 46:13; 2 down

( 4:30 4:39 4:38 4:39 4:34 4:43 ***** 4:36 4:42 **** 4:42 4:30)

Mar 28- April 3 Week = 113

Mar 28 - Mon. A.M. 20 mile Fartlek over course - About 5:40 average

Mar 29 - Tues. A.M. 9; P.M. 10

Mar 30 - Wed. A.M. 12 easy

Mar 31 - Thurs A.M. 5; P.M. 2 up , 4 X 440/660 in 66 66 65 64, 1:38 1:38 1:38 ¾ >(?)

5 down (330's @ 47, 47, 44)

April 1 - Fri A.M. 9; P.M. 6

April 2 - Sat A.M 3 up, 10km track Race in ** 27:53 ** ( 4:28 - 8:56 - 13:22), 5 down; P.M. 5

April 3 - Sun. A.M. 12 easy

April 4- April 10 Week = 107

April 4 - Mon. A.M. 10; P.M. 5

April 5 - Tues. A.M. 3 up , 4 X ½ @ 2:13,2:13,2:11,2:11,

4 x 330 in 47, 47, 46, 46 (150 rest), 4 down; P.M. 7

April 6 - Wed. A.M. 7; P.M. 10

April 7 - ThursA.M. 12; P.M. 5 1 mile of strides +55's

April 8 - Fri P.M. 19.6 over course - Finish on track! 1:46: 7 - 5:26 per mile - 4:40 last mile on track

LAST 20 before BOSTON ! ! !

April 9 - Sat A.M 8

April 10 - Sun.A.M. 12 + easy strides

April 11- April 17 Week = 72

April 11 - Mon. A.M. 14 easy

April 12 Tues. A.M. 5; P.M. 3 up, ½ @ 2:13, ¾ of 330's @ 47-46, ½ @ 2:12,

1Mile of 330's @ 46, 46, 46, 43, 3 down

April 13 - Wed.A.M. 10

April 14 -Thu A.M. 10

April 15- Fri P.M. 5 6 x 220, 2 down

April 16 - Sat P.M 8 - last 4 of course

April 17 - Sun.P.M. 5

April 18 - April 24 Week = 60

April 18 Mon. A.M. 1 up, 26.2 Boston Marathon - ***2:09:00***

April 19 P.M. 3 slow - sore + rest

April 20 P.M. 5 slow - calf + thighs sore

April 21 P.M. 5

April 22 P.M. 7

April 23 P.M. 6

April 24 P.M. 7

8 weeks: 6 = track workouts

7 = Long Runs (around 20)

5 = Mid long runs (around 15)

4 = hill workouts

3 = races

5 = miscellaneous additions (strides, fartlek)

....one question I have always had......Obviously u 2 had coaches, but it also seems u didn't have coaches at various times. How did u end up deciding the type of workouts you would do? were these planned out in advance (by you..coaches?)?...did u do the show up and do whatever others were doing...did they do what u did? was there any type of planning, or were wrokouts set up feel...by committee....questions arise.....

I never understood why everyone is always so afraid to race.

I mean, it's strange hearing someone like KK say he's only doing 2 marathons in a year. What happened to bumping out races on a consistant basis? What's better?

I was fortunate in having some very good coaches in HS, college and later. One thing that all of my coaches understood about me was that I had that, independent streak.

Most every good athlete I've met does have this, powerful self motivation.

I consider myself to have been primarily self coached and looked to my coaches and fellow runners as advisors and collaborators.

Bill Squires was the main influence in my becoming a good marathon runner. Bill Rodgers, Randy Thomas, Vin Fleming, Dick Mahoney, Scotty Graham, Alberto Salazar, Dan Dillon, Greg Meyer and my other Greater Boston teammates and rivals provided the needed stimulus.

In the beginning I showed up at Boston College and did the workouts prepared by Squires. We often had suggestions as well. Later smaller groups would do workouts together as schedules allowed. It was all very loose planned. Long runs and other daily runs were often done in smaller groups as well. Later, after 1979 when we won the XC National we went our own way with our shoe Co. sponsored National Teams, as this concept came along.

I believe that most of what it takes to prepare for success in distance running is easy to discern. Many seem to focus on minute details such as altitude or what is a tempo run, or what is my vo2 max number or some "key" workout.

The only key run is the one you get out and do every day (twice).

You know all this denton. Look to your coaches fellow runners for the "fine tuning" aspect, otherwise pack in the consistent running.

"The path of excess, leads to the tower of wisdom" or something like that, William Blake, I believe.

It seems like in the past, good runners raced frequently during decent training weeks and just didn't stress if they got beat when they were training through - the races were part of the training and except for a few meets, everyone was training through anyway so it was a level playing field at most races. Maybe some of the difference now is that there are so damn many Kenyans who make money racing that there will always be Kenyans showing up fresh and ready to race and it discourages people from bothering if they aren't in top form. Not that this is a good excuse, but maybe a reason.

#1 ...I was fortunate in having some very good coaches in HS, college and later. One thing that all of my coaches understood about me was that I had that, independent streak.

#2 ...It seems like in the past, good runners raced frequently during decent training weeks and just didn't stress if they got beat when they were training through - the races were part of the training and except for a few meets, everyone was training through anyway so it was a level playing field at most races.

#1: My belief was that one should be able to 'coach' him/herself by the time he/she was a soph-jr in col. (not too many 'she's' in my day - just gettin goin) If not you havn't been listening (IMHO). My personal situation was that I was fortunate to train with several Oly medalist and quite diverse training philosphies. No internet then - but a fair degree of word of mouth + in a 'running rich area' - at the time. the opportunities for 'learning' seemed everpresent to me then. Can't imagine it to be otherwise now. I/we were pretty much self coached pretty early on. My cup was never full however. Always compared notes.

#2 ... 'in the day' many races-meets were used as workouts because of the nature of the sport/scheduling then. Dual/tri etc meets were regular - and comp was not always challenging. Many 'all-comers' meets (you could run in one every night during the summer if you wanted - sometimes big time names too). Those meets I used as 'up-tempo' interval session AND I would experiment with different ways of running.

I never liked getting beat and would run accordingly, but in my off-specialty distances (440 and 880) it didn't really matter - plenty could beat me in those esp 440 - that wasn't the intent. It was the rule not exception to run 3 'races' in 'lesser' meets - and some times 4 and once in a while 5! (440 - 4X4 - 880 - Mile - 2 or 3 mile) Pretty good workouts if you plan/did it right.

Must say - for me- and perhaps my bad - I never ran less than 2 races in invites or champ meets - usually 3 at invites - 2 relays and an open. That - looking back - was counterproductive. loved - loved to race ... that and pretty big miles (not any one thing - 1+1 did not equal 2) - but a series/combo=right into stress fracture vortex and my hotel california.

Funny to see some of those races in Malmo's Log. The "Nike Holliston 5.2 Miler" became the Nike Wellesley 5 miler and today lives on as the Nike Wellesley 5 Miler (in July). Nice course.

As I understand it, the Riverside Twilight 5 Miler is long gone from the racing scene. Too bad. I remember reading about the fast times there back when I was in high-school. I would have loved to have raced on that course.

Malmo seems amused at this own preposterous wit.

And I still do not believe you.

If you tried to run even one mile on a stress fracture, the bone would crack completely and you would have a full blown break.

You would not make it 62 miles and then continue the training for future weeks without letting it heal.

Nice try, though.

You don't know much about stress fractures. Keep trying.

If it was a weight bearing stress fracture, you're right. A metatarsal: forget it. I know.