Bill Rodgers Training Log

HI HRE!!

How you doing?

Good question....hmmm. Ok.

It wasn't the running miles that encoumbered my performances, it was my practice of bulimia that hindered me. Unfortunately, at that time I was embattled with other parts of my life.

I have and had such deep joy from running...the after effects are/were unmatched for me, especially during that time frame.

Running was kind to me, so I kept company with it as often as I could.

I had met a couple of ultra guys, Roger Welch and Ted Corbitt. They were really nice guys and it only encouraged me to keep doing more miles. I, like them really enjoyed running, like all of us do/did now.

I didn't get the same time results, this time around either. Squires and I tried to comeback for the trials...and we had a plan...I followed it and nothing...I ran a 20:01- or 09 for 5k, I think, at Wheeling. Both Squires and I felt a sub 18 was in orderIwe were both shocked when it didnt' happen..Squires asked me what happened... I said "I'm over 50 now, coach!"....LOL!!! We both laughed!!!

It's trully not "the same as it ever was".... LOL!!

But it is...lol!!

Hodgie & Patti,

I'm planning on driving down with Coach to Litchfield - probably Saturday.

OH WOW!!!

Darn it!!! I can't make it.

OH WOW!!! That's GREAT!

They asked me to go and I have family going ons here....I'm just as busy with the kids now as when they were tots!

SJ Sturdley wrote:

Hodgie & Patti,

I'm planning on driving down with Coach to Litchfield - probably Saturday.

Harry Habinski-san I presume? Good job. I will be there on Sunday for the race.

Yes, young Squires told me yesterday that you were. Enjoy. Listen well.

One thing about Rodgers in the workouts was that he behaved.He ran the agreed pace. When he ran in the interval he did what the group was doing and did not show off or make a race of it. Since he was the best guy, no body else did either. (even though he wasn't the best miler and any of a half dozen guys could have destroyed him in any particular interval) Everyone improved because the workouts simulated races rather than became races.

Tom

Patti,

Your enthusiasm is always so great to read. Will it show in the book?

If we only had computers (and better tracks and shoes with arches, heels and some padding) we may have run some better times. In the 1960s, I ran less than 60 miles a week. I am blessed to have met you real fast guys on the message boards and to learn all about training. It makes retirement fun.

You better get to a breakfast pretty soon. A few of the 80 year olds are beginning to really fade although some are surprisingly fit. That is when genes and life style really seem to make a difference.

Derderian wrote:

Everyone improved because the workouts simulated races rather than became races.

Tom

AMEN!!!!!!!!!!!!!!!

Patti,

Great seeing you here again. I'm doing fine. Hope you are too. So we each got about the exact same results from 120 mpw or so in our old age. On the bright side, I don't seem to get worse when I do a lot less.

Lasse Zatopek wrote:

Derderian wrote:

Everyone improved because the workouts simulated races rather than became races.

Tom

AMEN!!!!!!!!!!!!!!!

Good observation Tommy D. Back in early 73 virtually no track intervals to be spotted in the log but a few track races.

One entry shows extaordinary determination or dementia:

January 6, 1973

"Ran three laps around Jamaica Pond for 5 miles at 12:30. Ran 144 laps indoors at YMCA for 12 miles, Total miles for the day 17."

Good preparation for those AR on the track from 15k-30k including the 1 HR run!

Patti, your career was a joy and inspiration to many of us from that era.

In regard to the training as we get older -maybe try more of a Kenny Moore/Benji Durden approach. I find this is more effective for my ageing body, just a thought.

Oh thanks mopak, I have already. I spoke to Benji a while ago, he's so nice.

Ya'know I was training again to get to do the trials marathon qualifing time (2:46:59 goal)...it never happened. I had so many mishaps...lyme diease x3, broken my tailbone again!! Broke my foot. Fell yet again on the trails and hurt my shoulder. LOL!

I haven't run much in months, maybe 20 miles total. I'm not even walking, brings on pain too. This will pass and I'll get back out there.

It's sorta fun in it's own way. I get so unfit from the time off, that I have to work my way back to a healthy fitness level. Each time I'm more satisfied with slower times. I don't wear a watch or check the time when I leave the house, I just do the loop and it is what it is. I always feel GREAT when I return home. Can't buy the "feelin good".

Last Summer, when I was doing run/walk thing ( I was dealing with heel bone spur pain) I could do about 8 minutes a mile for an hour, which was dandy for me. But it got less and less until I couldn't even walk around he house. Barefoot is completely out of the question. Unless I'm on a soft surface.

I was so tired of the pain, I quit being active to feel good again. When all pain ceased, and it has for the most part. I'll add things. Like bringing the laundry up and down the stairs and or doing the mowing. (takes 45 minutes) Walking around doing household chores and just doing a day without pain is an excellent day for me.

Have you ever had to ice your foot after mowing the yard? LOL! I have...too funny.

All in time, I can now mow the yard and continue to have a day and not have to ice....so it's coming along. I still have the spurs but being managed.

I think I'll be able to run in a few weeks...then it'll only do a tad at a time.

I truly enjoy the running lifestyle.

Miles and Miles wrote:

Thanks for the link to Alberto's training. I think I have looked at that before but it was a nice refresher. He needed a handwriting class,

Here's a translation of those hieroglyphics.

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

malmo wrote:

Here's a translation of those hieroglyphics.

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)

That's great, thanks - much easier than that page.

Could anyone refresh my memory on what the 30/30 workout is?

dmizzle wrote:

Could anyone refresh my memory on what the 30/30 workout is?

It's an Oregon weekly staple. 30 second 200m with 30 seconds rest. Just enough time to turn around and get back to the start again.

So are these logs going to be posted or not?

Hodgie-San,

Not to get too far off topic but I had a question regarding your own logs. I noticed when reading through the different years that you very rarely seemed to ever take a day off, and although your weekly mileage had peaks and valleys you seemed to consistenly be at 80-90MPW for the whole year without any extended time off to recover. For example after Boston in 79(?) you took one day off, did light jogging the rest of the week and then were back to 80+ the next week...and 105 the week after that! How did you manage to put in so many consistent weeks year after year with just the sporadic day off?

Thanks Malmo for the translation. This has probably been answered somewhere but I can't recall. Any idea what pace Alberto was running for his mileage? Because most of those workouts don't see all that hard. I could ALMOST do most of those and some point in my life. Was he just racing on talent?

Alder Street, I thought it was called the 30/40 Workout, with a 30 sec. 200 followed by a 40 sec. 200 for recovery. I could swear I recall reading about that in The Runner back in the early 1980's, and that Pre had the record for the greatest number of repeats during that workout. Please clarify...thanks.

There is a 30/40 workout as you describe, but Salazar's log definitely said 30/30 so I think Alder Street's explanation of this makes sense. They sort of look the same but these would be totally different workouts.