Please email me too: legendofrexing@gmail.com
Please email me too: legendofrexing@gmail.com
i would be interested as well.
thinker wrote:
I guess we're both right. Coe and Dellinger both have books by that title. The one by Dellinger has a sub-title of "The Oregon System" of something like that.
Bill McChesney gave me a copy of Winning Running and I started doing the workouts to the letter my senior year in 1982. My 10K time went from 30:30 at Texas Relays to a consistent 29:00 by the end of that season (5K PB went from 14:18 to 14:00). A variety of other factors contributed but I felt like the "date pace/goal pace" progression of workouts was key. I was surprised that the workouts just didn't seem that hard, at least not as hard as I had become accustomed to.
My personal favorite was the 6x1200 at goal pace (for me that was 3:30)with 400 in 90 as recovery. I also ate up those tempo runs. I remember having a distinct revelation that "THIS is how you do it" when I started adopting the program wholesale.
That's nice Exxx-duck, the kids seem all giggly over your logs and those of Malmo, but wouldn't it have been more helpful to include the weeks that led up to a successful race (PR) or season. Was this the height of your career at of UO?
Yeah, I trained with guys that were in Eugene in the 50's and 60's.
Care to share some of your training older school? I've adopted some of Exxx-Duck's training into my own and have lowered my Steady run pace, lactate threshold pace etc. etc., but nonetheless am usually beat up. Im hoping that because it's the 1st month under this rigorous program it will taper off, however, I'd like to hear your thoughts and comparisons to Exx's training and yours!?!
Anbessa
I remember reading "Competitive Running" and a number of articles Dellinger published in "Track Technique". If you contact T&FN and they are sober, they might be able to send you old copies.
In one of the articles, Dellinger outlined some of his ideas
- race simulation: 30/40s; 70/80s; 6x300, 5 miles, 6 x300; 1200 @ 60/65/70, 8 miles, 1200 @ 70,65,60 (XC workout); etc.
There were others like 30/30s, then steeple drills (I had never read of steeple specific drills, nor have I since).
I was 5000km away, so I just read it all and saw the results. My coach in high school was a student of these methods as well. I met some 3:5x guys who were big believers. They were '80s walkons, and enjoyed the whole gig - it was methodical, conservative and ambitious all at once.
the 7-8 30/30s etc are examples of Malmo's comment of "little" workouts. A little bit of intensity everyday. Nic Bideau writes about this too - ending every run w/ 3-4 mins @ MP or better. Less is more...
remember the apocryphal story - who grabbed who on an "easy day", screaming, "you'll burn yourself out!"
Exxx-duck, would appreciate it if you could please send me the logs aswell.
thanks a lot
i would love to read it as well
One observation regarding Malmo comments on Tempo pace:
The tempo pace was often slower than marathon pace. So 4 miles at e.g. 20:47 (~2:16 pace).
Others programs/systems recommend 4-8 miles @ HMP and the noticeable comment (from Malmo at least) is that this is too fast.
i am sure I have misquoted him, so let the abuse begin...
I too would love the the info.
Exxx-duck wrote:
Sorry, my fault....post yours, if you don't mind.
Exxx-duck...please send me a copy too.
drunkenhyena@hotmail.comThanks!!
David St. Hubbins wrote:
One observation regarding Malmo comments on Tempo pace:
The tempo pace was often slower than marathon pace. So 4 miles at e.g. 20:47 (~2:16 pace).
Others programs/systems recommend 4-8 miles @ HMP and the noticeable comment (from Malmo at least) is that this is too fast.
You're drawing conclusions without enough information. A couple of things. Those tempo runs are on a wood chip trail. Secondly, I couldn't have run a marathon in 2:16 at the time if my life depended on it.
Exx-duck...send me a copy. thanks so much
If you're still emailing the copy, Exx-duck, I would really appreciate a copy for my leisure reading. I'm a big old-school ducks fan. Thanks: harrisc11@up.edu
this thread is old. He probably doesn't come here much anyways.
Actually I do still come here at times. Sorry guys, but I don't have all these training logs on a file on my computer that I can just send out at will. Nor do I have time to hand enter months/years of training logs.
However, I have just finished reading this entire thread again and I can say that just about every workout I did at Oregon is in this thread somewhere. I have also included three actual weeks from different seasons to give you an idea of how it all fits together.
Hope everyone is healthy and injury free and having a great holiday season. Don't forget Oregon vs. Okie State tonite in the Holiday Bowl!
Hey Tweeter -- what's the scoop, are you making a comeback?
(Or am I guessing wrong about who you are?)
Half hour bowerman video. Pretty cool.
http://www.opb.org/programs/oregonexperiencearchive/billbowerman/
Oregon "Got" the cream of the crop. They had virtually no one in the 90s.
easy answer.. wrote:
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.