Catching up on this thread...
I did run some things faster than Jack would have recommended, and maybe did more hard workouts per week too (3; 4 if counting a long run as some do). Jack accepted that athletes would tweak his recommendations to their liking, but the fact that I did tempo runs was all because of talking to Jack.
We never really did tempo runs at Oregon when I was running under Dellinger. For a month or two during the winter or spring of my senior year (I have lost those training diaries) we did 4 or 5 mile steady runs (5:20 pace and lower?) around the intramural dirt track on Tuesday and Thursday mornings. During that time period we also did afternoon intervals on those days, and I did the fartlek & 30/30's on Monday that was on the training sheet, plus a Saturday morning track workout for a total of 6 quality sessions per week. No surprise, at the end of 5-8 weeks, or whatever it was, only me and another guy were still showing up, or were able to show up, for those morning runs.
The in and out miles were not from Jack. Those were something I got from Bill McChesney, and I only did them a couple of times that I remember. One was the session I think Malmo is referring to in Albuquerque (5,000 feet). Aaron Ramirez, John Treacy, Bill Reifsnyder and I did one of those sessions on the UNM track I believe in the late fall of 1991. I did that session a few weeks earlier by myself and was pleased to convince those guys to do the next one with me. We alternated 800's and ran ~ 4:40 and ~ 5:00 1600's for 7 'miles'. Heading into the last one I was feeling very comfortable and decided to stride out the last one and ran around ~4:22 feeling good, thinking I could probably have gone 4:12-4:16 if I wanted to hammer it. I don't think that particular workout did me in or got me in good shape, but rather indicated how good quickly one can get back into good shape the more years of training one has behind them, as I hadn't done anything impressive in training that fall up until that workout.
Before I ran 2:09 in NYC I did all my long runs on my treadmill in Santa Fe (7,000 feet). Jack suggested I just get the distance on my legs and avoid all the hills around me that I ran every morning and afternoon when not on the track. I would practice drinking on those runs and my treadmill had a good shock absorption system, so the long runs never beat me up or seemed like a hard session, just endurance. Fastest long run then was just under 6:00 pace for most of the run.