Arkansas training

no. most training sessions were survival of the fittest. really, the runs were significantly faster than 5.40 per mile- even the long runs someone was usually putting the hammer down. i remember a ladder workout one indoor season of 16, 12, 8, 6, 5, 4, 3, 2 that our front group did in 4.04, 3.04, 2.00, 1.27, 1.14, 58, 45, 28. that was on the old 200m nonbanked around the tennis courts. funny how so many years later one can remember split times, but forget your girlfriend's birthday! 5 x mile on the old golf course at 4.35 with the last around 4.20. any old hogs remember the name of that drunk bastard that ran 4.02 one night out on the track? i am trying to remember...was that swain?

Heard Mac was in the hospital. Got run over by a bull.

:)

portsea, I guess the question I have is whether you think it would have been more beneficial to have some easier days in there. On a different note, that ladder workout is pretty impressive.

you are probably right, but we were all very accomplished and full of ourselves. meaning, no one ever backed down. frankly, anything over 6 minutes a mile just felt entirely too slow. i know that this hard training was the key to much of our success, but one might wonder how much better we could have been were we to take a day off now and again or just have a nice slow slog.

yeah, that kind of workout was key...you had about 2 workouts like that a week. In XC it was 3 X 2 mile (around 9:00), 5 X mile up the hill on the golf course (if you averaged under 4:30, you were cookin'), 20 X 400 at the golf course and maybe an occasional "behind the golf course" 10 mile time trial. I remember Ryan Travis broke 48:00 one time (he was a sub 4:00 miler) and didn't even make the XC team (although he was up there that day).

Lots of intensity. Weights and 8 days were up at the trails and there always someone running 43 minutes or so...but at the same time, someone was always running 49-50 minutes (for 8 miles). That is what made Arkansas great...not only the competitiveness, but also the choices of various great runners.

spot on.

portsea or anyone can you describe the 400m hill repeats

they do a arkansas?

I read in an interview with Mulvaney about this session? What kind of hill is this?

"19x400m hills with 50 seconds recovery, where I run 400m on a slight decline, then 400m on a fairly steep incline"

Sounds like a good one!

milerman,

The 400m interval sessions were one of my favorite workouts while training as a Razorback. They were often done on the local golf course, which had a nice incline hill on it. The intervals would range from 12 to 20 repeats depending on the individual. The rest was a 50 seconds walk/jog recovery. We would typically start on the up hill and then rest and turn back around and go down hill. The times ranged anywhere from 68-75 seconds up hill to 55-68 seconds down hill. It just depended on what time of the year it was.

Jeremy

www.therunningman.ws

Thank you, Jeremy!

Huffdaddy in the HOUSE! Man, you never did 20 of those things!

spot on from huffman. times always depended on the time of year.

Its basically a 450m hill with the very top of the hill being the steepest. The team will run up to the top of the hill(ie the 450m mark) then turn around jog 50m to a lower point and then run down the hill. Once at the bottom the team will jog 50m then start up the hill. This basically makes it so you dont get to run down the steepest part but, you have to run up it.

homeboyz,

Maybe you should read my post more carefully. I did not mention how many I normally ran. However, as I recall I normally ran between 14 to 16 400m intervals. On one occasion I did 19.

BTW: I don't remember anyone named "homeboyz" on the team. How many did you run?