Old School Oregon training week

CALL 9-1-1 and while there have them help you put on your bigfrizzy wig, oversized 20 big toed and and of course the good old big red nose. Don't forget the ZEZO outfit. Now, go to bed.

malmo wrote:

I disagree. There's nothing about that 800/300 workout to even cause someone to raise an eyebrow. There would be hundreds who passed through that program who could have, and have done, similar workouts.

What he said.

Exxx-duck wrote:

Thursday: a.m. 5 sets 800/300 on dirt track. I think the rest was a 300 jog after each.

Tweeter wrote:

Great workout. The rest is actually 300m after the 800m and 200m after the 300m.

The 300s finish on the turn. The 800's start/finish midway on the straight.

It's 800,(200),300,(300)

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Here is the training of Steve Bence from 1971-72. Bence was an 800 runner. See the link for commentary.

My Tuesday workouts were a lot of intervals or simulated races. Tuesdays were the hardest track days because they were further from our normal Saturday race dayes. Examples of Tuesdays:

9/21/71 – 3 sets of 3 x 330 (total of 9 x 330), easy mile, 6 x 100, 3 mile easy run

9/28/71 – 8 x 440, easy 3 mile run, 6 x 110

10/5/71 – 2 x 1320, 2 x 880, 2 x 44, 2 x 220, easy run, 4 x 330

10/18/71 – 3 x 880, 3 x 440, 3 x 220, 3 x 110

10/26/71 – 3 x 660 (1:30, 1:27, 1:24), 20 minute easy run, 3 x 330 (45, 43, 41), 3 x 110

11/2/71 – 1 x 550 (55 at the 440), 1 x 330 (39), 2 x 165, 4 mile easy run, 6 x 330 (cutdown 48 to 42)

11/9/71 – 15 x 220 (cutdown 32 to 28)

11/16/71 – Mile (4:36), 1320 (3:22), 880 (2:09), 440 (63), 4 x 220, mile easy

11/30/71 – 6 x (220 in 27 then 440 in 90), 4 mile easy run, 3 x 330

12/7/71 – 6 x 330 (41-43), 3 mile easy run, 6 x 330 (47, 44, 41)

1/25/72 – 440 (53), 1 mile easy run, 440 (52.1), 1 mile easy run, 2 x 220 (24.9, 24.5), short rest, 2 x 110

2/1/72 – 6 x 110 (fast, all under 12), 3 mile easy run, 6 x 220 (cutdown 30 to 25)

2/15/72 – 6 x 330 (all under 41 with last in 38.2), 3 mile easy jog, 6 x 110 (started at 16 and last was 11.5)

3/1/72 – 550 (53 at 440), 550 jog, 330 (39), 550 jog, 2 x 165 (19), 3 miles easy on grass, 3 x 330 (47, 44, 41.5)

Thursdays seem to be shorter, quicker track days with an easy run in the middle. A sampling of Thursday workouts:

9/23/71 – 16 x 165 (24-25 seconds), 3 miles easy

9/30/71 – 3 sets of 4 x 165 (total 12 x 165), first set in 25, second set in 22, third set in 25, 3 mile easy run, 3 x 330

10/7/71 – 4 x 165, 4 mile Lydiard Fartlek, 4 x 220

10/14/71 – 3 x 110 (12), 20 minute easy run, 3 x 165

10/28/71 – First & Last 220 drill … 220 (24), 440 (90), 220 (25), fast 4 mile run, 3 x 330

11/11/71 – 2 x 110, 6 mile fast run, 4 x 110

11/18/71 – 6 x 330 (42), 3 miles easy, 6 x 110 (cutdown 15 to 12)

12/2/71 – First & Last 220 drill … 220 (24.9), 440 (81), 220 (26), 3 miles easy, 3 x 330 (45, 44, 38)

1/20/72 – 6 x 165 then inside to Mac Court because of wind & rain

1/27/72 – 2 x 220 (28, 27), 3 miles easy, 4 x 110

2/17/72 – 2 x 110, 4 mile easy run, 4 x 110

3/9/72 – 3 x 330 (44, 42, 37.5), 4 mile easy run, 3 x 110

Saturdays were time trials, simulated races, and then real races during track season. A sampling (actually most) of Saturday workouts:

9/25/71 – Time trial … I ran 3 miles in 16:20 … the fastest 6 mile was 30:17

10/2/71 – Time trial … 880 in 1:56, 5 mile easy run, 4 x 330

10/9/71 – Time trial … I ran 3 miles in 15:32, 2 mile jog, 4 x 330 (49, 47, 46, 40)

10/16/71 – Time trial … A touch over 3 miles in 15:35

10/23/71 – A timed distance run … approx 9 miles on the road … first mile 5:20 with finish time at 54:12, 4 x 330 (48) on track

10/30/71 – Time trial … a touch over 3 miles in 15:45 (same course as 2 weeks earlier and 10 seconds slower)

11/13/71 – 3 sets of (660, 440, 330, 220, 110), 3 mile medium paced run

11/20/71 – 20 x 220 (averaged about 29) with 1 minute rest between each

12/4/71 – Time trial (rainy, cold, many puddles) … 660 in 1:23, 3 mile easy run, 3 x 330 (47, 44, 39)

12/11/71 – Time trial … 880 in 1:54.6 (my fastest 880 ever!)

1/15/72 – 10 x 220 (30), 3 mile easy run

1/22/72 – Time trial … 990 in 2:10.2 (1:55 at 880), easy jog, 6 x 330 (cutdown 45 to 42)

1/29/72 – Indoor Competition on wooden track, won 1000 yard race in 2:14.2.

2/19/72 – Time trial … 770 in 1:37 (55.5 at 440, 1:23 at 660), 2 x 165, light jog, 3 x 110

2/26/72 – 1320 (3:27), 2 x 880 (2:10), 3 x 440 (62, 59, 55.5), 4 x 220 (cutdown 30 to 25), 3 mile easy run, 3 x 110

3/4/72 – Time trial … 1:51.4 (55 at 440, 1:23.5 at 660) … my fastest time ever at 880!

3/11/72 – Fast pace … 440 (51.9), 2 x 220 (25, 24), 3 x 110 (12.5), 3 mile easy run, 3 x 220 (28, 26, 24)

3/18/72 – Fresno California Meet … 1st 880 1:52.3

3/25/72 – Bakersfield California Meet … 1st 880 1:52.0

4/1/72 – Oregon Invitation in Eugene … 1st 880 1:49.2

4/8/72 – at University of Washington … 1st 880 1:50.8

4/15/72 – at University of Nebraska … 1st 880 1:49.4

4/23/72 (Sunday) – Oregon Twilight Meet in Eugene … 1st 600 yards 1:09.9 (50.5 at 440)

4/29/72 – Workout of simulated 880 of 660 (1:21.7), 880 jog, 220 (24.5), long jog, 2 x 110 (11.6, 11.1)

5/6/72 – Oregon State in Eugene … 1st 880 1:49.8

5/13/72 – Northern Division at Corvallis Oregon … 2nd 1:49.7 (Pat Collins won 1:49.5)

5/19/72 (Friday) – Pac-10 Trials … 2nd 1:51.0

5/20/72 (Saturday) – Pac-10 Finals … 2nd 880 1:48.6

5/21/72 (Sunday) – Simulated 880 for 3 race days in a row … 550 (66.8), 1 lap jog, 3 x 110 (11.8, 12.2, 11.5)

5/27/72 – No meet so sharpening workout of 6 x 330 (40.3, 40.7, 38.8, 40.4, 39.2, 38.5) with 330 jog between each

6/1/72 (Thursday) – NCAA Prelims in Eugene … 800 in 1:48.4

6/2/72 (Friday) – NCAA Semi-Finals in Eugene … 800 in 1:48.9

6/3/72 (Saturday) – NCAA Finals in Eugene … 6th in 1:47.7 (winner was Willie Thomas of Tennessee in 1:47.1)

Malmo,

what is your opinion of a 35min 10k runner(50-60 miles per week) following the Oregon training philosophy with obvious consideration to reduce volume and workouts done at correct intensity

runner39 wrote:

Malmo,

what is your opinion of a 35min 10k runner(50-60 miles per week) following the Oregon training philosophy with obvious consideration to reduce volume and workouts done at correct intensity

Many of Bill's runners were 50-60 mpw runners, though not so velocity challenged. Most were in the 75-90 mpw range.

malmo wrote:

runner39 wrote:

Malmo,

what is your opinion of a 35min 10k runner(50-60 miles per week) following the Oregon training philosophy with obvious consideration to reduce volume and workouts done at correct intensity

Many of Bill's runners were 50-60 mpw runners, though not so velocity challenged. Most were in the 75-90 mpw range.

so you are saying no problem for a velocity challenged runner to follow Bill's program

fact check wrote:

CALL 9-1-1 and while there have them help you put on your bigfrizzy wig, oversized 20 big toed and and of course the good old big red nose. Don't forget the ZEZO outfit. Now, go to bed.

We all know malmo´s running credentials. What about yours?

[quote]malmo wrote:

What seems impressive to hangers-on types isn't to the rest of us.

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Oh, we forgot that we are blessed to have your greatness upon us Malmo. No one said the workout could not be done, they just said that those splits would have been difficult.

Why is it that everytime a discussion about Oregon breaks out your Histrionic personality exposes itself? Did you ever stop to think that some people know as much about the Oregon program as you? Perhaps the folks that actually ran there?

Btw, there are some people who are not impressed by your times either. I guess to them you are also a "hanger-on".

This is a very interesting thread. Please have respect for others. Malmo gave his opinion so accept it and move on.

The guy goes out of his way to send 1000's of Canovo links(one of them I'm sure to you) so everyone ease up on each other so this thread won't go down the drain.

Psycho wrote:No one said the workout could not be done, they just said that those splits would have been difficult.

Get over it. I know a 2:00 800 seems fast to you but it isn't fast to 4:03/14:00 5k runners (and there have been droves at UO). It would have no problem with that workout and wouldn't call it difficult at all. None of them would be calling it a hard workout. That's the whole point behind 800/300 cutdowns -- it gets the body moving without wearing it down. It's designed to be easy on the body.

Great to see this thread is still alive and everyone getting along :)

Since some of you guys seem genuinely interested in this stuff I will post an actual week from the cross-country season, for comparison. Notice the theme is not all that different, just a little more volume. This would be mid-Novemebr, 1982 (straight from my log):

Monday a.m. 4 miles

p.m. 45 minutes fartlek, 8x220 32sec,30 sec rest.

Tuesday a.m. 4 miles

p.m. 7 miles in/out alternating miles of 5:00 and 5:45

Wednesday a.m. 5 miles

p.m. 5 miles

Thursday a.m. 9x300 cut down, 100 jog between

p.m. 6x400 emerald hill, 5 miles at 6:00 pace,

strides at track.

Friday p.m. 8 miles

Saturday a.m. 6x300 in 48, 10 miles at ~6:00 pace, 6x300 in

46

Sunday: a.m. 10 miles easy pace.

Total: 85 miles

malmo-san,

How did your racing go in 1989, I've forgotten.

Tweeter's workout:

The entire thing is done as a cutdown (see below). This was my best.

Set1 2:15/48

Set2 2:10/47

Set3 2:08/46

Set4 2:05/44

Set5 2:00/43

fact check wrote:

As I said to the other guy, I'd really love to see YOU do that workout Malmo.

Since Malmo was a multiple American record-holder back in the day, he could easily do that. He even posted his log on the first page of this thread which showed a similar workout.

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

Good things

For the record

I was no world beater but that workout was tough and was never an easy type of track day. Was it the hardest thing i've ever done? No. Was it easy? No way.

I was sub4 and pretty far under 8minutes for 3000m right around the time I did that workout.

Exxx-Duck, I'm very interested in the training that you've done at oregon. If it isn't to much trouble to ask, would you mind sending me some of your training weeks? If you'd like my email please let me know. Thank you

Hodgie-san wrote:

malmo-san,

How did your racing go in 1989, I've forgotten.

Yes malmo, please enlighten us, how your racing went in '89. The training you had done was quite strenuous, so I'd like to see what was the outcome, if you don't mind.

Forrestchild wrote:

Yes malmo, please enlighten us, how your racing went in '89. The training you had done was quite strenuous, so I'd like to see what was the outcome, if you don't mind.

There was no outcome. As you'll note, right there in black and white: "INJURED GROIN STRETCHING"

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

The last week in October I realized I was starting to come around, and decided I would start training seriously on November 1st and perhaps be competitive at Nationals XC. In my mind, deadlines like Nov 1 mean to get a running start on it, so I started stretching. Right away, I hurt something in my hip, which really showed itself on the Thursday morning 2 mile. I knew that I could run a controlled 8:56 or so, but I planned to go a little bit harder than that (and make it more of a time-trail than a training effort) and run with Brad Hudson, who was probably going sub 8:50. I remember that morning well, at 7:30am (start time) it was sunny and cold (right at 30 degrees). Warming up that morning, because of the hip, I had no power or coordination in the leg, so I hung back with Terrance Mahon and ran 9:03 or 9:04, with Terrance setting a PR that had stood since his Junior year in high school.

Having retired from running in 1986, now almost 4 years later, I retired for good. It was a fun year, nonetheless.

Malmo or anyone else out there.

Are there any books I can get out there that will give me more info on the Oregon system? I already have 'The Competitive Runner's book' by Dellinger and Freeman, plus some of the stuff from Fred Wilt's book 'how they train' which has Wade Bell's training in it (what a great athlete he was), plus all the stuff in this thread.

Malmo, you've listed your warm up's, but most the others haven't. Was it the norm to run 2.5- 3 mile WU? I guess I'm nore intereted in what the 8/15 guys did. Thanks or that link on Bence. No bad going fom a 1:55 highschooler to a 1:47.7 man (well as much of a man as you can be at 18) in 12 months. Make you wonder how much 'life time' milege you really need to run a good 800.

Keep it coming.