Salazars XC training from 1978. 30/30s started in cross, continued throughout the year. No 30/40s.
Salazar XC 1978 NCAA Team Champion
9/5 - 9/11 1978 105 miles
9/5 - AM 7 miles PM 7 miles
9/6 - AM 11 miles PM 3 miles
9/7 - AM 7.5 miles PM 11.5 miles
9/8 - AM 5 miles PM 8 miles
9/9 - AM 6 miles PM 9 miles
9/10 - AM 3.5 miles, 6 x mile (5:12-4:44) w/ 400 rest PM 4 miles
9/11 - AM 4 miles PM 11 miles
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9/12 - 9/18 108 miles
9/12 - AM 6 miles PM 12 miles
9/13 - AM 6 miles PM 1 mile w/u, 6 x mile (5:30, 5:00, 5:04, 4:50, 5:05, 4:50) w/400 jog, 3 miles easy
9/14 - AM 6 miles PM 9 miles
9/15 - AM 6 miles PM - 2 mile w/u, 3 x 150 steep hill, 6 miles
9/16 - AM 6 miles PM 8 miles
9/17 - AM 2.5 miles Noon, 10.5 tempo 54:15 PM 5 miles
9/18 - AM 13 miles
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9/19 - 9/25 110 miles
9/19 - AM 7.5 miles PM 8.5 miles
9/20 - AM 6 miles PM 2 miles w/u, 6 x mile (4:54, 4:46, 4:46, 4:42, 4:32, 4:18) w/400 jog, 3.5 miles
9/21 - AM 7.5 miles PM 7.5 miles
9/22 - AM 7.5 miles PM 2 mile w/u, 3 sets 300 hill (e,m,h), 3.5 miles
9/23 - AM 7.5 miles PM 7.5 miles
9/24 - AM 2 mile w/u, 30th Ave Drill: 1200 @ 3:15, 3:20, 3:20 with pace in betwwen 5:30. 1 mile jog PM Sprint drill and stairs (4 miles total)
9/25 - AM 1 miles easy
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9/26 - 10/2 98 miles
9/26 - AM 7 miles PM 7 miles, 6 x 30/30 (28/32)
9/27 - AM 7 miles PM 4 x 1200 (3:30) w/400 jog, 3 x mile (5:10, 5:54, 4:32) w/400 jog, 3 miles
9/28 - AM 7 miles PM 8 miles, then sprint drills and stairs
9/29 - AM 7 miles PM 2 miles, 9 x hill (Laurelwood), 3 miles easy
9/30 - AM 5 miles PM 4 miles
10/1 - AM 2.5 miles 11:30 am 2 miles w/u, 10k XC race 29:22 (1st), 3 miles
10/2 - AM 13 miles
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10/3 - 10/9 109 miles
10/3 - AM 7 miles PM 7 miles, 6 x 30/30, sprint drills
10/4 - AM 7 miles PM 1 mile w/u, 11 miles @ 5:11, 1 mile w/d
10/5 - AM 7 miles PM 7 miles, 6 x 30/30
10/6 - AM 7 miles PM 1.5 mile w/u, 9 x hill (e,m,h) 3.5 mile w/d
10/7 - AM 7 miles PM 8 miles
10/8 - AM 2.5 miles 11:00 1.5 mile w/u, 6 x mile ( 5:12, 5:07, 4:54, 4:48, 4:44, 4:31) w/400 jog, 3 mile w/d
10/9 - AM 14 miles around the Butte
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10/10 - 10/16 106 miles
10/10 - AM 7 miles PM 8 miles
10/11 - AM 7 miles PM 1.5 mile w/u, 1200 (3:09 on dirt) 1.5 miles, 5 x 880/330 (2:26, 2:19, 2:15, 2:11, 2:25, 330 in 49-50) 1.5 mile w/d
10/12 - AM 7 miles PM 8 miles
10/13 - AM 7 miles PM 2 miles, 9 x hill, 330s in 49,46,44, 3.5 mile w/d
10/14 - AM 7 miles PM 8 miles
10/15 - AM 3 miles 10:00 30th Ave Drill, 2 mile w/u, 1200 (3:12), 4 miles @ 5:17, 1200 (3:12), 4 miles, 1200 (3:15) 1 mile w/d
10/16 - AM 14 miles
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10/17 - 10/23 88 miles
10/17 - AM 7 miles PM 8 miles
10/18 - AM 7 miles PM 1.5 mile w/u, 4 x 300 uphill (49), 4 x 300 downhill (40), 3 mile w/d
10/19 - AM 7 miles PM 8 miles
10/20 - AM 5 miles PM 3 miles, mile on track (4:13), 1 mile jog, 4 x 880/330 on trail (2:26, 2:22, 2:16, 2:16, 50-48), 2 mile w/d
10/21 - AM tender knee 6 miles
10/22 - AM 4 miles PM 6 miles
10/23 - AM 13 miles
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10/24 - 10/30 100 miles
10/24 - AM 7 miles PM 8 miles
10/25 - AM 5 miles PM 3 mile w/u, 3 x 1200 (3:29, 3:23, 3:17), 1 mile jog, 2 x 880/330 on trail (2:32, 2:22, 50, 51) 1 mile w/d
10/26 - AM 7 miles PM 8 miles
10/27 - AM 7 miles PM 5 miles on XC course plus strides
10/28 - AM 5 miles PM 5 miles
10/29 - AM 3 miles 11:00 2 mile w/u, 10k XC race (3rd), 2 mile w/d
10/30 - AM 15 miles
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10/31 - 11/6 98 miles
10/31 - AM 7 miles PM 8 miles, 6 x 30/30, 1 mile w/d
11/1 - AM 7 miles PM 3 mile w/u, 6 x 300 uphill/downhill (55,45), 3 miles
11/2 - AM 7 miles PM 8 miles
11/3 - AM 7 miles PM 3 miles, 4 x 1200 (3:24, 3:22, 3:19, 3:18) w/400 jog, 2 x 880/300 on trail (2:27, 2:16)
11/4 - AM 4 miles PM 4 miles
11/5 - AM 3 miles 11:00 3 miles, 2 miles 4:12 followed by 5:12, 3 miles @ 5:12 pace, 3 x 300 (51, 49, 45), 1 mile w/d
11/6 - AM 12 miles
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11/7 - 11/13 86 miles
11/7 - AM 7 miles PM 7 miles, 8 x 30/30
11/8 - AM 7 miles PM 3 miles, 3 x 1200 ( 3:27, 3:22, 3:18) w/400 jog, 3 x 880/330 (232, 2:22, 2:16, 51, 49, 47)
11/9 - AM 5 miles PM 5 miles
11/10 - AM 5 miles PM 2 mile w/u, 3 x 300 (42,49,51), 3 miles, 3 x 300 (51,49,45), 1 mile jog
11/11 - AM 3 miles PM 4 miles
11/12 - AM 2 miles easy 11:00 Pac 8 XC 2 mile w/u, 10k race in 29:47 (3rd), 2 mile w/d
11/13 - AM 12 miles
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11/14 - 11/20 67 miles
11/14 - AM 5 miles PM 5 miles, 6 x 30/30
11/15 - AM 5 miles PM 4 miles
11/16 - AM 5 miles PM 2 mile w/u, 3 x 1200 (3:30, 3:22, 3:18), 2 x 880/330 on trail (2:30, 2:22, 51, 48), 2 mile w/d
11/17 - AM 5.5 miles PM 6.5 miles
11/18 - AM 5 miles PM 2 mile w/u, 9 x 330 (52,52,51,49,48,47,48,49,46) 1 mile w/d
11/19 - AM 3 miles easy PM 4 miles on course
11/20 - AM 4 miles
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11/21 - 11-27 54 miles
11/21 - AM 2 miles, 11:00 NCAA Championships 10k race (9th) Team won: UO 100, UTEP 105
11/22 - PM 5 miles
11/23 - PM 5 miles
11/24 - PM 5 miles
11/25 - PM 4 miles
11/26 - AM 3 miles 12:00 AAU XC 10k race (10th)
11/27 - AM 4 miles