Bill Rodgers Training Log

malmo wrote:

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