40 something runner wrote:
I'll send it out to all of the addresses that you posted.
I could not cut and paste it on the forum, or I just don't know how.
One thing to keep in mind, you need to follow along in the book particularly for the workouts to see how they did them and where.
Somebody want to help us out and put this in a google doc or something like that and make the link downloadable?
If you could send it to me as well I would really appreciate it!
Thanks in advance!
Just read the damn book. It certainly isn't some magic schedule, its a good book, and it supports your running community. Don't be cheap asses and buy the damn thing.
Dial it up wrote:
Just read the damn book. It certainly isn't some magic schedule, its a good book, and it supports your running community. Don't be cheap asses and buy the damn thing.
Many requesting the schedule have read/own the book. (If it makes you feel better, I have two copies, one of which is signed by Mr. Lear) I/we are simply too lazy to extract the relevant training information, especially when it has already been done.
Anyone who has received the schedule, please email it to those who posted emails after the OP said he sent it out or please ctrl+A, ctrl+C, then ctrl+V into a reply.
Why not just post it? Does the Rojo not allow that?
You know that Wetmore did not write that book, don't you?
My copy of Runnin with the Buffs is well-worn (read it 5 times and counting, and yes I've done a stint or two of gatorade and poptarts for breakfast). I'm just curious as to why someone doesn't just post the collated schedule?
I will send it out to those who have posted their E-Mail over the past day when I get back home. I only have a few minutes before I have to leave. I coach high school track (Eastern time zone) and I will not get home until late.
I have it in a table format so it reads like a calendar. It's great because it fits on two pages. It's still important to read the details each day as a reference in the book. I tried to copy and paste and it came out all funky on the post, so I'm not sure how to do it.
I was reluctant to post this originally because I thought I would get slammed here. The positive response has been great!
add me to the list!
Intereresting approach. Kudos to the committment it must have required and large luck @ cracking 17.
So I took the schedule that 40 something runner sent me and typed it out in a format that could be posted on letsrun. I didn't change much and want to give all credit to 40 something runner for extracting the schedule from the book!
Running with the Buffaloes Schedule:
*OYO – On your own.
**Group A is top varsity group
***Group B is the slower group which usually includes the Freshman
WEEK 1
Monday: off
Tuesday: 2 mile w/u 8 miles with 16 200 meter pickups Goucher 5:24 per mile
Wednesday: Flagstaff 13 miler first 30 minutes to summit 1400 feet elevation gain easy conversational pace
Thursday: 60-90 minute run relaxed on dirt road
Friday: Fartlek – 40 minutes. 1:30 at AT pace or 5mile race pace. 3:30 rest 6-8 intervals
Saturday: 1:20 minute trail run. Climb of 2000 feet in first 50 min.
Sunday: Magnolia Rd 17.4 hilly miles “easy” @ 8000feet elevation
WEEK 2
Monday: 40-70 minutes with 6-8 100 meter strides. On Your Own day “OYO”
Tuesday: Dirt course. 90 seconds hard w /60 sec. recovery. Hard 90 seconds until equal to 4 miles. Some under 20 minutes
Wednesday: Steady medium distance 15.7 miles. Goucher 5:44 pace
Thursday: 50 – 60 minutes “easy’ aerobic run. 8 x150 meter strides
Friday: 300 meter repeats 200 meter slow recovery 12-16 reps, Reese does 8
Saturday: ?
Sunday: 22 miles with a fast finish. Goucher 1st 20 in 5:36 pace.
WEEK 3
Monday: * “OYO” ?
Tuesday: Same as last Tuesday except 2 minute segments
Wednesday: Tank Run 15 in 1:33 for Goucher
Thursday: 50-80 minutes “easy”
Friday: Some 8k and some 10k at 85% of current fitness on track for group A**. 168-172 heart rate. Goucher 30:59. Assigned 31:40. Group B ***?
Saturday: 8k time trial for group B.*** For top group A? **
Sunday: Magnolia Rd. 17.4 miles.
WEEK 4
Monday: * “OYO” ?
Tuesday: Milers on an 8 minute cycle. 5x1 mile. 5-10 seconds faster than current 8k pace on hilly XC course.
Wednesday: 13 on Flagstaff Mountain. 1400 ft climb
Thursday: Easy jogging and strides * “OYO” day
Friday: Group A ** 6x600 meters on course up and over hill slightly faster than race pace. Jog easy back to start.
Saturday: Group B *** 8k race. Group A **?
Sunday: 15-20 miles on a dirt road not very hilly. Tessman 1:31 for 15. Severy 20 in 1:59. Friedburg 19 in 2 hours
WEEK 5
Monday: * “OYO” ?
Tuesday: The Dam. 10 miles hard on creek path. Goucher 54:15.
Wednesday: 12.5-15.7 moderate pace. Goucher 14
Thursday: “Rest day” Unknown except for Goucher who runs 18.
Friday: 300’s on grass with a 200 recovery 24 times. Slightly uphill one way down on way back. Goucher goes 51-48
Saturday: ?
Sunday: Magnolia Rd. 20 miles.
WEEK 6
Monday: * “OYO” ?
Tuesday: Fartlek Same as first two Tuesdays except 2:30 segment for 5 miles. Goucher assigned 23:45. runs 22:53.
Wednesday: 15.5 moderate pace. Goucher 1:28
Thursday: Easy day. Goucher does 18 with Severy
Friday: 10k time trial on track. Some run 8k. Goucher assigned 30:34. Runs 30:09
Saturday: ?
Sunday: Santa Fe Trail 16-20 miles. 1:56 for Goucher, for 20 1:57 for Severy for 20
WEEK 7
Monday: * “OYO” Tessman 7-9 miles, others more or less
Tuesday: Some 5 x mile. Others 6 x mile on a 8 minute cycle same as Tuesday week 4 on a hilly XC course
Wednesday: Easy loop down Boulder Creek Path called “Old Tale”. ?
Thursday: Easy run on 8k course picking up rocks as they go to clear it. Goucher runs 98 minutes.
Friday: 4-6 miles easy shake out run. Goucher 8 miles
Saturday: First official race for top group. 8k. Goucher 24:12
Sunday: Magnolia rd. 18 in wind driven snow
WEEK 8
Monday: * “OYO” ?
Tuesday: 300’s with 500 recovery on field. 14 repeats. Neuromuscular workout full recovery. Assigned 50-52. They ran 48’s
Wednesday: Assigned an easy 70 minutes. Took the wrong turn and went 1:52.
Thursday: Easy ?
Friday: Easy ?
Saturday: Pre-Nats 8k race
Sunday: 60-90 minutes “OYO” easy
WEEK 9
Monday: Goucher ran 17 in morning some ran tank for 15 after finding out about Severy
Tuesday: 10x400 meters 68-70 second quarters hard with a 200 meter jog for group B***. Group A**?
Wednesday: Dam workout for group A**. 2.5 mile w/u. 10 miles. Goucher runs 53:00. Reese 54 minutes. Group B***?
Thursday: ?
Friday: 16x400 for Group A**.
16x400. 63-64 for Goucher. 200 meter jog. First big Anaerobic Workout. Group B***?
Saturday: Group B*** 8k Race. Group A**?
Sunday: Magnolia Rd. 20 miles
WEEK 10
Monday: 60 minutes with strides. Goucher took day off.
Tuesday: Goucher off again with minor injury. Uphill 300’s and downhill 300’s like Tuesday week 8. 14 repeats
Wednesday: Tank medium distance 12.5 – 15. Freshman turn back after 32 minutes
Thursday: ?
Friday: 2.5 mile w/u 6 x mile with 2:30 rest. Goucher 28:04 cumulative
Friedburg 29:27 cumulative
Saturday: ?
Sunday: Magnolia Rd. Goucher and Reese 15 in 1:31. Others 12 miles
WEEK 11
Monday: “OYO” ?
Tuesday: Men 8x800 meter repeats get out fast first 100. Kick it in in the last 200 meters of last two reps. Goucher 2:14-16. Last two 2:06 and 2:07. 200 meter short rest
Wednesday: 40-60 minutes easy
Thursday: ?
Friday: ? day before big 12’s. Assuming they ran the course
Saturday: Big 12’s 8k race Goucher 23:45
Sunday: Big mileage guys run 16-17 miles
WEEK 12
Monday: “OYO” ? Goucher runs 65 minutes
Tuesday: 12 x 400 at park grass loop with a gradual ascent and steep downhill relay with partners. Deep anaerobic stress!
Wednesday: 12.5 mile tank run. Friedburg 1:17
Thursday: ?
Friday: Milers on track in spikes for A group. Women 4 repeats, men 6 repeats 2 min rest in between. Goucher target of 4:26. They bag workout at 4 repeats because most fall off splits.
Saturday: 8k race for B group. A Group?
Sunday: 1:30 minute run. Cold and snowy.
WEEK 13
Monday: “OYO” ?
Tuesday: 8x300 meters with 30 second rest at race pace then 800 meter jog & 2x300 meters below race pace 48 sec.
Wednesday: 55 minute steady run
Thursday: ?
Ponce runs 20 minutes, IT Band issues.
Friday: Course run for Mountain regionals
Saturday: Mountain Regional 10k Goucher 30:43
Sunday: ?
WEEK 14
Monday: 65 minutes steady effort “Sunday pace”
Tuesday: 2x800 paired up in teams for a 4x800 relay
Wednesday: Easy aerobic run Goucher 55 minutes easy 4 strides / pickups
Thursday: 8x300 alternating 48 seconds to race pace (55 seconds). Then 2 80 meter accelerations at full speed by 40 meters
Friday: 40 minutes easy
Saturday: A couple of easy miles & strides
Sunday: Course jog 10k
Monday: National XC Championship 10k
thanks for posting, i'd still appreciate it as an email. i posted my address once already, but again it is
.
i'll probably try this for my next training cycle.
and I do own the book. bought it off of dyestat back in the late 90s.
I just sent the original version to everyone that asked.
Thank you for taking the time to post that also. I think that will help.
Someone had posed as Coach Wetmore's E-Mail in this thread posing as and I sent it to him not knowing whether he was the one who sent the post. I got a really nice E-Mail back from him. So whoever did that thank you! It made my day.
40 something runner wrote:
I just sent the original version to everyone that asked.
Thank you for taking the time to post that also. I think that will help.
Someone had posed as Coach Wetmore's E-Mail in this thread posing as and I sent it to him not knowing whether he was the one who sent the post. I got a really nice E-Mail back from him. So whoever did that thank you! It made my day.
This came out illegible. It's late. Time to get some rest.