I'd rather remain anonymous, but I took your summer training advice to heart. I did everything you prescribed, and had fun and made some friends along the way. I truly believe that your ideas are what helped me to reach a whole different level of running. I did what I set out to do since I began your training over the summer, to qualify for Footlocker.
nice work!
Did you do Summer of Malmo? What training advice?
Sounds cool. You're a Footlocker finalist? There are only 80 of you!!
I'm a guy, so only 39 others of my kind this year. And yeah, I did Summer of Malmo. It was great! I personally did this over the summer, pretty consistently in fact:
1. Doubles Mon-Fri of about 5 miles
2. Tempo run of 4-6 miles and interval workout which varied a lot so it wouldn't get boring.
3. Long run of ~13 miles
4. About 70 mpw which was a lot for me.
Once the season started, I didn't even do doubles anymore. My coach didn't want me to. I basically just abandoned anything I did over the summer and just did what my coaches asked of me.
Good on you, as the Australians say, for taking the time to thank someone for helpful advice.
Malmo is a runner's runner through and through.
Congratulations and you must be a mature kid- you thanked Malmo and listened to your coach.
Good job.
How do you feel about the change from doubles to singles?
Are you back to doubles again now that the season is over?
Do you think you might have run faster had you continued with doubles?
I'll second the sentiment. I was more track focused than the OP, but my Summer of Malmo took me to 4:22y and 9:25y after a breakthrough cross country season. I had run about 4:40 and 10:00 the year before. To the OP- keep on trucking! My biggest improvements came after my 2nd Summer of Malmo, but I think finally hitting puberty skewed that result a little.
Have a great Christmas, everyone!
Good job OP on qualifying for Foot Locker Nationals!
I'm curious what kind of mileage you were running during the season, seeing as 70 mpw was a lot. Did you drop much?
Also, keep in mind that if you don't have indoor track to worry about, you can always do The Winter of Malmo, too.
The doubles helped the most I think. That and not going too hard in the off season. I was really working the aerobic tank without putting any pressure on myself. It's hard to say whether I would have been better if I had done doubles, but I don't regret just doing singles in season. Part of it had to do with school obligations. My courses that I take are pretty rigorous, and doing doubles would not have meshed well with my academics. For this reason, I'm still doing the two workouts a week thing, but no doubles. I believe my in season training was in the upper 40s per week.
them bones wrote:
I'd rather remain anonymous, but I took your summer training advice to heart. I did everything you prescribed, and had fun and made some friends along the way. I truly believe that your ideas are what helped me to reach a whole different level of running. I did what I set out to do since I began your training over the summer, to qualify for Footlocker.
You're welcome. Good for you.
I feel sorry for you that your coach doesn't know what he's talking about. You can always go out 2-3 miles in the morning.
Bones, where ya goin to college?
la la land wrote:
Good on you, as the Australians say, for taking the time to thank someone for helpful advice.
Malmo is a runner's runner through and through.
Thank you Aussie. There is also an ASOM (Antipodean Summer of Malmo). Can't say I'll be down there personally, though.Too many of the world's most deadly 'snikes' down there.
another guy not as fast wrote:
I'll second the sentiment. I was more track focused than the OP, but my Summer of Malmo took me to 4:22y and 9:25y after a breakthrough cross country season. I had run about 4:40 and 10:00 the year before. To the OP- keep on trucking! My biggest improvements came after my 2nd Summer of Malmo, but I think finally hitting puberty skewed that result a little.
Have a great Christmas, everyone!
I'll 3x this. SOM took me from 17:35, 10:00 to 16:10, 9:23. Went from a nobody to an NCAA athlete.
Yeah my pr dropped from 15:50 to 15:04. Not sure what I will do in track. Coming off of a 9:29 pr in the 3200m.
bones and also the guy who went from 10:00 to 9:25, what were the majority paces of the runs if you timed them? and how about tempos?
i'm going into this track with a last track season pr of 4:40 (which was off a half assed summer and bad commitment) and my 3200 pr isn't even relevant since I had no strong base.
i want to do things right this winter. my ideal goals are around 4:25 and under 9:30.
I didn't have any runs measured. I knew I had certain loops and a given loop took X minutes, and generally, I was going faster at the end of the summer than at the beginning. The only thing I timed were the fartleks (which I preferred to the track- I figured 5min hard was more or less the same thing as a mile on the track). I'd just do stuff like 5min on, 2.5min off. Sorry I couldn't be more help.
Please provide links re Summer of Malmo!
interested hard worker wrote:
Please provide links re Summer of Malmo!
Google it- you'll get all the information you need.
Regular runs ~6:30 pace. Tempo runs ~5:30 pace. The times are irrelevant though. It's all about the feel. The times of my runs are a result of me being in good shape, not me killing myself to get the times. Just don't go out there and kill it, but you also shouldn't take it easy all summer. I had a teamate when I was a freshman who would run his easy runs at like 8 minute pace, which was more or less a shuffle. He also discouraged people on the team from going faster. Needless to say his pr's got worse and worse as the distance increased because his aerobic tank was weak. Find a rythm in your run and just roll with it. Go hard sometimes. Heck, when you are 400m away from the finish of your run, go and race your friends. Just have fun. And never get bent out of shape over not hitting paces fast enough. That is not what SOM is about.