Old School Oregon training week

I trained my athletes on Dellinger's Oregon System... worked quite well for a bunch of over-achievers, especially when I adjusted the program for women.

hilotee wrote:

this stuff is really interesting post more!

what amazes me is the absence of long distance runs over 10 miles

you have to remember: Oregon gets the cream of the crop. Most of their scholarship guys are high school blue chippers, many of whom have natural, God-given talent. They didn't need high mileage to get where they got.

Malmo, In the training you listed does Amazon refer to training at Amazon field?

If the majority of your runners will never run much longer than 5k-8k, maybe a couple 10ks, do you really need to run a "long run" over 10 miles?

Think about that one. When in training do only which is necessary, everything else is bunk.

Alan

Amazon refers to the woodchip trail across the street from the South Eugene High School track. It's a 1-mile loop.

Alberto Salazar's 1978 cross country log.

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

Summary:

70 days, 130 sessions

60 doubles

10 singles

21.5% = percentage of individual runs 10 miles or longer (28 out of 130 efforts averaging 11.85 miles, range 10-15 miles)

14.2 miles = avg daily mileage

2.7 miles = stdev

15 miles = mode (28x), 14(11x), 16(7x), 13(5x), 12(5x), 18(4x)

69 = number of AM runs (including Sunday long run)

7.1 miles = avg AM run

6.2 miles = avg AM run (not including long run)

61 = number of PM runs

8.3 miles = avg PM run

9 long runs (13,11,13,14,14,13,15,12,12)

13.0 miles = avg long run

15 miles = longest run. One occurrence.

Long runs = 91% of the avg daily mileage

Long runs = 13.1% of the avg weekly mileage

RedFred wrote:

Is it still fartlek if more than one fartlek is being refered to? I am not a grammar wizard so I am just curious.

Thanks for the post malmo. That looks like a very solid period of training.

In Swedish (where the term "fartlek" was invented)), there is only the word fartlek: "I did a fartlek workout yesterday",

"I did 2 fartlek workouts last week".

grif wrote:

Malmo, In the training you listed does Amazon refer to training at Amazon field?

There is no Amazon field. It's Amazon trail, a one mile packed wood chip trail.

This is from the fall of 1989. Pretty much most of it with the Oregon team except a few workouts in September. when they may have been at camp. Again, Bill's runners weren't putting in the mileage I was, but everything else is pretty much right on the mark. Due to the fact that one of the runners had a late class, Tuesday and Thursdays were not run with the rest of the team. Myself, Brad Hudson, Peter Fonseca, Jamin Aasum, and assorted special guest stars met at 6:00 pm. The first 2 weeks of September were the finish of the first SOM.

Week of September 9, 97 miles

S PM 7.5 moderate

M AM 4 easy PM 5 easy, 4 x 1 mile (4:43, 4;42, 3:35[1200], 4:37) w/ 1:10 jog, 3 easy

T PM 11.5 easy

W AM 7 moderate PM 10.5 easy

T AM 2.5 easy PM 3 easy, 4 x 1 mile (4:39, 4:40, 4:39, 4:38) w/3:30 jog, 4.5 easy

F AM 4 moderate PM 8.5 easy

S AM 7 easy PM 10 easy

September 16, 111 miles

S 8.5 moderate PM 10 moderate

M PM 4 easy, 4 mile tempo (19:55), 5 easy

T AM 5.5 moderate PM 12 easy

W AM 2 easy PM 10 easy

T AM 3 moderate PM 3 easy, 4 x 1 mile (4:41, 4:40, 4:39, 4:38) w/ 400 jog

F 4.5 moderate PM 12.5 moderate

S AM 3 easy, 16 x200 (29.7) w/ 200 slow jog, 4 easy PM 7.5 easy

September 23, 119 miles

S PM 17.5 moderate

M PM 3.5 easy, 4 x 1 mile (4:38, 4:38, 4:35, 4:30) w/ 400 jog, 5 easy

T AM 5 moderate PM 14.5 moderate

W AM 2 easy PM 13 moderate

T AM 6.5 easy PM 3.5 easy, 5 mile tempo (24:48), 5 easy

F AM 5 moderate PM 11 moderate

S AM 3 easy, 16 x 200 (29.4) w/ 200 jog, 3 easy PM 7.5 easy

September 30, 122 miles

S PM 20 easy (2:05:00)

M PM 10.5 moderate

T AM 5 moderate PM 4 easy, 1200 (3:18), 1.25 mile jog, 9 x 300 hill, 1.25 mile jog, 1200 (3:16), 3.5 easy

W AM 5 easy PM 10.5 easy

T AM Amazon 2 easy, 5 mile tempo (25:33), 3.5 easy

F AM 5 moderate PM 10.5 moderate

S AM Westmoreland Trail, 2.5 easy, 5 x 1 mile (4:58) w/ 2:30 rest, 4 easy

October 7, 105 miles

S PM 10.5 easy

M PM 10.5 moderate

T AM 5 moderate PM 5.5 easy, 1200 (3:15), 1 mile jog, 9 x 300 hill, 1 mile jog, 1200 (3:16)

W AM 9 easy PM 9.5 easy

T AM 3 easy, 2 mile tempo (9:20), 5.5 easy PM 10.5 moderate

F AM 5 easy PM 11 easy

S AM Westmoreland Trail, 2.5 easy, 1 mile (5:01), 880 (2:35), 1.5 slow, feel very ill.

October 14, 119 miles

S PM 18.5 moderate (1:50:00)

M PM 10.5 moderate

T AM 5 easy-moderate PM 4.5 easy, 1200 (3:14), 1 mile easy, 4 x 300 hill, 1 mile easy, 3 x 800/300 (2:21/50, 2:16/47, 2:11/44), 4 easy

W AM 5 moderate PM 10.5 easy

T AM 2 easy, 5 mile tempo (25:03), 6 easy PM 10.5 easy

F 5 easy PM 10.5 easy

S AM 14.5 moderate

October 21, 103 miles

S rest

M PM 10 moderate

T AM 2 easy PM 4 easy, 1200 (3:12), 1 mile easy, 6 x 300 hill, 1 mile easy, 1200 (3:14), 4.5 easy

W AM 4.5 easy PM 14.5 easy

T AM 3 easy, 2 mile tempo (9:08), 5 easy PM 10 moderate

F AM 5.5 easy PM 11 easy

S PM 20 moderate

October 28, 127 miles

S PM 15.5 moderate

M PM 13 easy

T AM 3.5 easy PM 3 easy, 1200 (3:13), 1 mile easy, 5 x 300 hill, 1 mile easy, 4 x 800/300 (2:19/49, 2:16/47, 2:10/45, 2:06/43), 4.5 easy

W AM 5 easy PM 13 moderate

T AM Amazon 2 easy, 4 mile tempo (20:13), 6 easy PM 12 moderate

F AM 3.5 easy PM 7 easy

S AM 2 easy, 3 mile tempo (14:02), 9 mile 30th Ave (52:00), 1200 (3:42), 800 (2:20), 2 slow, very tired today. PM 10 moderate

November 4, 114 miles

S PM 14 moderate

M PM 13 moderate INJURED GROIN STRETCHING

T AM 4 moderate PM 4 easy, 4.5 miles continuous run 1200 (3:24), 3 miles (14:55), 1200 (3:24), 5 easy

W AM 7.5 moderate PM 10 moderate

T AM 3.5 easy, 2 mile tempo (9:04), 7 easy PM 10.5 moderate

F AM 4 moderate PM 13 easy

S AM 11.5 easy

Exxx-duck,

Thanks for the info. What type of progression / improvement did you personally have with the system?

Swede. wrote:

In Swedish (where the term "fartlek" was invented)), there is only the word fartlek: "I did a fartlek workout yesterday",

"I did 2 fartlek workouts last week".

I'm far from a grammatical genius...but i'm not sure you can say "i did a fartlek workout yesterday". a fartlek is a workout, it is a self describing noun not a way to describe another noun. You're essentially saying i did a speedplay workout workout putting two nouns back to back. In your example the word workouts makes it plural. If you just said "I did 2 farleks last week", Would that then be wrong? Or would you actually say "I did 2 farlek last week?"

mrr82 wrote:

I'm far from a grammatical genius...but i'm not sure you can say "i did a fartlek workout yesterday". a fartlek is a workout, it is a self describing noun not a way to describe another noun. You're essentially saying i did a speedplay workout workout putting two nouns back to back. In your example the word workouts makes it plural. If you just said "I did 2 farleks last week", Would that then be wrong? Or would you actually say "I did 2 farlek last week?"

You are incorrect. Fartlek describes a kind of workout. It means "speed-play." It's fartlek training, or a fartlek workout. Fartlek modifies a noun, so it's an adjective. You say, "I did two fartlek workouts last week." You do not say "I did two fartleks...".

"Fartleks" sounds exactly like this:

I commented on a similar training week last week. Here it is:

http://www.letsrun.com/forum/flat_read.php?board=1&id=2711031&thread=2710837

Man, Al Sal was a monster.

Wally World wrote:

Exxx-duck,

Thanks for the info. What type of progression / improvement did you personally have with the system?

I flamed out after about 3 years. The mistake I made was trying to do too much mileage along with all the interval work . The week I posted was around 85 miles but it could easily climb to 90-100 with a little longer morning run and a little added to cool downs, which I did some weeks.

The system will make you strong as an ox, or it could wipe you out. I guess it's all about how you go about it. When you were a walk on frosh back then no one took you aside and told you how to adjust into the system. You had to learn things on your own.

Exxx-duck wrote:

7 of my teammates broke 4 in the mile doing this type of training, I wasn't one of them

Exxx-duck, who were the 7 teammates who broke 4? How many years are you including? I don't recall that many from UO during that time period.

Just off the top of my head here and I may be off by a year but from'82 to 86.....Mccheseny, Hill, Cruz, Blackmore, Myers, Bergerson, Kuphalt

......oh and probably 5 or 6 more that ran 4:00 or 4:01

I thought McChesney, Hill and Cruz were out of UO uniforms by '83.

Also just want to add that it is one thing to train as described above and run great when that is all you do, and it is another thing entirely to train, be a student, work part-time, etc. The guys of that era who really impressed me were men like Blackmore, Myers, Bergeson and Kuphalt.

Looking back on those days from an adult perspective, these were impressive men with impressive performances given the big picture. I am guessing, and hoping that they are all doing well in mid-life.

I think we sometimes unfairly lump the college drop-out, unattached or professional runners with the real college kids in Eugene in terms of performance comparisons.

So is anyone using this system now?

I hear a lot about Daniels and Lydiard, but not so much about "the oregon system".