Tweeter wrote:
I did that workout in late January in spikes. It wasn't easy but it also wasn't 7am.
That was a 10am Saturday workout although we normally did 'em on Thursday afternoons.
Correct, normally Thursday afternoons; and there was also the variant on marked out sections of Pre's trail.
malmo wrote:
Exxx-duck wrote:Thursday: a.m. 5 sets 800/300 on dirt track. I think the rest was a 300 jog after each.
Tweeter wrote:
Great workout. The rest is actually 300m after the 800m and 200m after the 300m.
The 300s finish on the turn. The 800's start/finish midway on the straight.
It's 800,(200),300,(300)
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Here is the training of Steve Bence from 1971-72. Bence was an 800 runner. See the link for commentary.
http://heartofthehillsrunningclub.com/sitebuildercontent/sitebuilderfiles/stevebence.htmMy Tuesday workouts were a lot of intervals or simulated races. Tuesdays were the hardest track days because they were further from our normal Saturday race dayes. Examples of Tuesdays:
9/21/71 – 3 sets of 3 x 330 (total of 9 x 330), easy mile, 6 x 100, 3 mile easy run
9/28/71 – 8 x 440, easy 3 mile run, 6 x 110
10/5/71 – 2 x 1320, 2 x 880, 2 x 44, 2 x 220, easy run, 4 x 330
10/18/71 – 3 x 880, 3 x 440, 3 x 220, 3 x 110
10/26/71 – 3 x 660 (1:30, 1:27, 1:24), 20 minute easy run, 3 x 330 (45, 43, 41), 3 x 110
11/2/71 – 1 x 550 (55 at the 440), 1 x 330 (39), 2 x 165, 4 mile easy run, 6 x 330 (cutdown 48 to 42)
11/9/71 – 15 x 220 (cutdown 32 to 28)
11/16/71 – Mile (4:36), 1320 (3:22), 880 (2:09), 440 (63), 4 x 220, mile easy
11/30/71 – 6 x (220 in 27 then 440 in 90), 4 mile easy run, 3 x 330
12/7/71 – 6 x 330 (41-43), 3 mile easy run, 6 x 330 (47, 44, 41)
1/25/72 – 440 (53), 1 mile easy run, 440 (52.1), 1 mile easy run, 2 x 220 (24.9, 24.5), short rest, 2 x 110
2/1/72 – 6 x 110 (fast, all under 12), 3 mile easy run, 6 x 220 (cutdown 30 to 25)
2/15/72 – 6 x 330 (all under 41 with last in 38.2), 3 mile easy jog, 6 x 110 (started at 16 and last was 11.5)
3/1/72 – 550 (53 at 440), 550 jog, 330 (39), 550 jog, 2 x 165 (19), 3 miles easy on grass, 3 x 330 (47, 44, 41.5)
Thursdays seem to be shorter, quicker track days with an easy run in the middle. A sampling of Thursday workouts:
9/23/71 – 16 x 165 (24-25 seconds), 3 miles easy
9/30/71 – 3 sets of 4 x 165 (total 12 x 165), first set in 25, second set in 22, third set in 25, 3 mile easy run, 3 x 330
10/7/71 – 4 x 165, 4 mile Lydiard Fartlek, 4 x 220
10/14/71 – 3 x 110 (12), 20 minute easy run, 3 x 165
10/28/71 – First & Last 220 drill … 220 (24), 440 (90), 220 (25), fast 4 mile run, 3 x 330
11/11/71 – 2 x 110, 6 mile fast run, 4 x 110
11/18/71 – 6 x 330 (42), 3 miles easy, 6 x 110 (cutdown 15 to 12)
12/2/71 – First & Last 220 drill … 220 (24.9), 440 (81), 220 (26), 3 miles easy, 3 x 330 (45, 44, 38)
1/20/72 – 6 x 165 then inside to Mac Court because of wind & rain
1/27/72 – 2 x 220 (28, 27), 3 miles easy, 4 x 110
2/17/72 – 2 x 110, 4 mile easy run, 4 x 110
3/9/72 – 3 x 330 (44, 42, 37.5), 4 mile easy run, 3 x 110
Saturdays were time trials, simulated races, and then real races during track season. A sampling (actually most) of Saturday workouts:
9/25/71 – Time trial … I ran 3 miles in 16:20 … the fastest 6 mile was 30:17
10/2/71 – Time trial … 880 in 1:56, 5 mile easy run, 4 x 330
10/9/71 – Time trial … I ran 3 miles in 15:32, 2 mile jog, 4 x 330 (49, 47, 46, 40)
10/16/71 – Time trial … A touch over 3 miles in 15:35
10/23/71 – A timed distance run … approx 9 miles on the road … first mile 5:20 with finish time at 54:12, 4 x 330 (48) on track
10/30/71 – Time trial … a touch over 3 miles in 15:45 (same course as 2 weeks earlier and 10 seconds slower)
11/13/71 – 3 sets of (660, 440, 330, 220, 110), 3 mile medium paced run
11/20/71 – 20 x 220 (averaged about 29) with 1 minute rest between each
12/4/71 – Time trial (rainy, cold, many puddles) … 660 in 1:23, 3 mile easy run, 3 x 330 (47, 44, 39)
12/11/71 – Time trial … 880 in 1:54.6 (my fastest 880 ever!)
1/15/72 – 10 x 220 (30), 3 mile easy run
1/22/72 – Time trial … 990 in 2:10.2 (1:55 at 880), easy jog, 6 x 330 (cutdown 45 to 42)
1/29/72 – Indoor Competition on wooden track, won 1000 yard race in 2:14.2.
2/19/72 – Time trial … 770 in 1:37 (55.5 at 440, 1:23 at 660), 2 x 165, light jog, 3 x 110
2/26/72 – 1320 (3:27), 2 x 880 (2:10), 3 x 440 (62, 59, 55.5), 4 x 220 (cutdown 30 to 25), 3 mile easy run, 3 x 110
3/4/72 – Time trial … 1:51.4 (55 at 440, 1:23.5 at 660) … my fastest time ever at 880!
3/11/72 – Fast pace … 440 (51.9), 2 x 220 (25, 24), 3 x 110 (12.5), 3 mile easy run, 3 x 220 (28, 26, 24)
3/18/72 – Fresno California Meet … 1st 880 1:52.3
3/25/72 – Bakersfield California Meet … 1st 880 1:52.0
4/1/72 – Oregon Invitation in Eugene … 1st 880 1:49.2
4/8/72 – at University of Washington … 1st 880 1:50.8
4/15/72 – at University of Nebraska … 1st 880 1:49.4
4/23/72 (Sunday) – Oregon Twilight Meet in Eugene … 1st 600 yards 1:09.9 (50.5 at 440)
4/29/72 – Workout of simulated 880 of 660 (1:21.7), 880 jog, 220 (24.5), long jog, 2 x 110 (11.6, 11.1)
5/6/72 – Oregon State in Eugene … 1st 880 1:49.8
5/13/72 – Northern Division at Corvallis Oregon … 2nd 1:49.7 (Pat Collins won 1:49.5)
5/19/72 (Friday) – Pac-10 Trials … 2nd 1:51.0
5/20/72 (Saturday) – Pac-10 Finals … 2nd 880 1:48.6
5/21/72 (Sunday) – Simulated 880 for 3 race days in a row … 550 (66.8), 1 lap jog, 3 x 110 (11.8, 12.2, 11.5)
5/27/72 – No meet so sharpening workout of 6 x 330 (40.3, 40.7, 38.8, 40.4, 39.2, 38.5) with 330 jog between each
6/1/72 (Thursday) – NCAA Prelims in Eugene … 800 in 1:48.4
6/2/72 (Friday) – NCAA Semi-Finals in Eugene … 800 in 1:48.9
6/3/72 (Saturday) – NCAA Finals in Eugene … 6th in 1:47.7 (winner was Willie Thomas of Tennessee in 1:47.1)
This might be more a Bowerman than a Dellinger workout; by 75-79, Dellinger's 800 training was very different, imo
EXXX-Duck wrote:
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This is classic. In 1991, I called Dellinger to tell him I was going to walk on at Oregon. I had run 3:45, 4:05 indoors, at 4500 feet, and was an NCAA Indoor Qualifier.
I said, Bill, I don't need money, so if you don't have an athletic scholarship, that's not a big deal, I have money to pay for school......
So, no BS, Dellinger tells me "You know, we have a really good team, so I'm not sure we even need you."
Classic this guy turned down free points at NCAAs, FREE POINTS....
I find it hard to believe that you actually got Bill on the phone, to ask him about something like walking on. But if you did talk to him, I can see him saying that. I have some good Dellinger stories of my own. Maybe for another time.[/quote]
It was not difficult to get Dellinger on the phone. He spent a lot of time in the office; and he only supervised workouts 3 days a week.
I don't remember ever NOT reaching him on the phone when I called.
I'm a DI runner who just stumbled upon this thread and realized my coach has taken a huge page out of Bowerman's book. We do fartleks monday, the 800/300 workout a lot on tuesdays, then a faster workout on thursday with a run in between. this is all very interesting.
Bump. Great thread.
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