Salazar's log-when he only runs once he marks it down as "one run", like it's something noteworthy.
Salazar's log-when he only runs once he marks it down as "one run", like it's something noteworthy.
fUrCeOsNhN wrote:
Salazar's log-when he only runs once he marks it down as "one run", like it's something noteworthy.
Yes, it is noteworthy. Those are the only days he runs singles.
Here, I've translated Alberto's hieroglyphics to make it easier to read.
1978 Cross Country season
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
Wow thanks!
Seems very similar to your own training Malmo
How fast did he go on his basic runs though?
There is a point to (g) and (h).
I found the barrier at 19 to 20 miles to be a real block and despite running anywhere from 50 to 60 mpw I my race pace would typically drop by 1.5 to 2 min/per mile somewhere between mile 18 to mile 20. Sometimes this was direct result of a side stitch caused by too much water, sometimes a side stitch without too much water, sometimes plain old fatigue.
Being a non-talented non-elite, I tried lots of things: core work, weights, cross-training, more miles (up to a point). The only thing that got me over this glitch in my recreational racing was doing an excessively long run once a week -- anywhere from 25 to 35 miles, in addition to being as thin as possible (I suspect some of the side stitches were somehow related to the interaction of the diaphragm muscle with my abdominal structure and being thinner tended to reduce getting side stitches late in a race. (142 lbs 5' 8.5" was my best marathon weight, I have a medium, not thin frame).
So to each his own. I can assure you I would have never finished a marathon on a long run of only 17 miles with a total weekly mileage in the high 40s to low 50s. I even tried that once when I was 28-ish. Dropped out around 21. About 10 years later tried training for marathons on about the same weekly mileage (curve starting at 40 to 45 mpw and peaking around 60 mpw. Times continued to improve each year as I included longer and longer long runs.
Here are the Cliff Notes to Alberto’s log from Dyestat. They include all but the last two weeks before NCAA’s and AAUs(Thanksgiving week). I’ve omitted the last two weeks for obvious reasons.
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
Now contrast Alberto’s log to those of the fools who are putting in 60-70 mile weeks with a 20 mile long run! I have no doubts at all that the long run is the most over-rated piece of the training puzzle. I am 100 percent certain that Alberto could have limited those 28 10+ milers to exactly 10 miles if he wanted and the results would have been exactly the same.
Was the standard deviation really necessary Malmo?
Good stuff though.
Is anything really necessary? You're more than welcome to skip over the parts you don't want to read. It's not a normal distribution anyway. It does show that the daily mileage is extremely consistent and bunched towards 14-15 miles. The dearth of double digit runs jumps out at you.
Relax, I was kidding. Just got out of a stat final so I'm a little tired of seeing standard deviations and such.
Do you know what his average pace on his basic runs was?
OK so Salazar only did long runs of 13±2 miles during cross country training. I bet he did significantly longer runs during marathon training and emphasized them more.
yeah but we're not talking about the marathon
Malmo:
A small point completely unrelated to the real issue. Dyestat is wrong that this is Salazar's 1978 diary. It is his 1977 diary. Salazar won the 1978 individual NCAA XC championship (I think Rono was last or second last). Oregon won the team title in 1977.
To get to the original point, they are all of equal importance. You're day of 3 miles easy is as important as your 21 miler or your hill workout or your tempo run.
It's important to put things in perspective.
There is no one type of running or training that is THE most important, or 2nd, or 3rd, etc. The importance is combining the different aspects of training over periods of time to maximize your level of fitness.
We can all agree that all types of training are important, including the long run. The longer your chosen race, the longer your long run is going to be.
Malmo et al will find examples of runners who do not run long runs, ie: anything more than 13 miles, in order to back up their argument. He states that 99% of the runners who post here are not competitive at the highest levels. That is because the 99% do not have the inclination or drive to do the required training necessary to attain the highest levels.
The 1% who do, will contain many very talented runners who can get away with running very fast half marathons or even marathons without having run longer than 13 miles in training. However, if you care to study the training of the elites you will find that most of them in fact do place a high importance on getting in those long runs, AS PART OF THEIR TRAINING.
Unfortunately, the mind set of the average runner these days is to find a training program with the least amount of work. When they read something like; "The long run is the least important run of the week", it gives them exactly what they are looking for; an excuse to stay mediocre. The 99% of runners that are not blessed with the talent to race well over long distances on shorter runs, are the runners that would most benefit from placing a little more emphasis on long runs.
Malmo makes it clear that it's having two runs per day that is the real advantage. It's not how you allocate miles on the 52 weekly long runs out of 360 or so annual runs that matters. It's having 720 or so annual runs. With that many runs, any one workout become less important. The real benefit is that you acclimate your body to training twice as often.
Do any major college programs train this way?