will wrote:
Yeah, I ran my fastest on Dellinger's program, which 90% Bowerman.
After many years of tinkering with Daniels, Bowerman, Dellinger, Lydiard, etc, etc, etc, I usually went with some form of modified program out of Dellinger's Competitive Runners Handbook (circa 1984). I studied the heck out various other resources to figure out what paces to work with according to his programs. Daniels, second edition, was the best resource I could find for accurate training paces relative to various workout intensities. Lastly, I throttled people with heart rate monitors on workouts at marathon pace and slower to keep them honest. I really stress recovery in my stuff. Unless you have someone watching your every move, like Dellinger was with Salizar back in the day, or, Salizar with his crew now, it's hard to make these calls. At 16 flat (give or take) I'd stick to 7 most days top speed and maybe 6:45 for the last few miles of a run if you are really feeling good. Pushing too much makes you a workout king instead of someone who can win when it counts. Trust me, I'd have traded a 1,000 of my "great easy days" for 10 of those insane races if I could do it all over again. But, it really depends on what you love more, feeling good most of the time, or, feeling good just every now and again.