I am continuing to plug away at digitizing various great American milers training journals when I get the time. I have been working on Joe Falcon's recently. The below is from one week in April in 1990. No wonder he could run a 13:20 5k and a 3:49 mile.
April 9th-April 15th
Monday
Morning: Ran with Jama at the Nature Center trails. Did 5 miles and 5 long strides during the run. Legs felt very good during the workout.
Evening: Jama and I ran at the golf course this evening. Ran 8 miles then 6x150m strides. Legs felt good, however I tripped and bruised my left knee at the end of the run. Thought it was worse than it was and it loosened up and was fine afterwards. Stretched before and after run.
Tuesday
Morning: Ran 5 miles with Jama at the Nature Center trails. Knee felt fine from yesterday’s fall.
Evening: Ran out at the Wilson Creek battlefield with Jama. Stretched and then ran a 15 minute warm-up. Changed into racing flats and did 6 long strides. Then ran 4x3:20 minute 1200m reps on hills. The first 600m was uphill, the last 600m was flat. Ran the last one in 3:09. Warmed down 15 minutes and stretched.
Wednesday
Morning: Ran 10 miles with Jama at the Hickory Hills golf course. Ran it in about an hour. Legs felt good during the run. Am pleased with how I feel considering how hard my session was yesterday. Am really starting to come along well physically and mentally.
Thursday
Morning: Easy 5 miles around the condo complex this morning. Was a little cold (35 degrees). After run did 4x150m strides on the blacktop at the end of the road. Achilles was a little sore.
Evening: Stretched and warmed up 15 minutes then 6x150m strides. Then ran 8x600m with 400m jog recovery. 1:28, 1:28, 1:29, 1:29, 1:28, 1:28, 1:27, 1:27. Then ran a 15 minute warmdown. Legs felt really good.
Friday
Morning: Ran an easy 8 miles at the Nature Center trails. Was a little tired from yesterday’s session.
Saturday
Morning: Did my session in Fayetteville as we were visiting Bill and Jeannie. Stretched, warmed up 15 minutes then did 2x200m, then 3x150m then 3x100m strides in spikes. Then 3x500m with 7 minute recovery. 1st 500m splits: 200m in 26, 400m in 53, final time of 1:05.4. 2nd 500m splits: 200m in 26, 400m in 53, final time of 1:05.6. 3rd 500m splits: 200m in 26, 400m in 52, final time of 1:04.9.
Extremely good session. Had Karen stretch me between intervals. Warmed down 12 minutes then stretched.
Sunday
Evening: Drove back from Arkansas for Easter lunch at Karen’s parent’s place. Had a great lunch, visited for a while. I waited until 5pm and then went for a long run at the Wilson Creek battlefield. Was beautiful out there. Ran 13 miles in 1 hour and 20 minutes. Legs felt good until around 1 hour and 15 minutes, but that is to be expected considering yesterday’s intense session.
Total Miles for the Week: 80