Real Low Mileage performers.

Jim Spivey wrote:

For the summer leading into my sophomore season, I did not run 1 mile, as I was not on the team. For my first race, I ran 19:05 for 3 miles; 17:27 at Newton Park a week later, and 16:48 3 days later.

I believe that each week of training I was able to put in, I was in hence, putting in my summer miles. Just happened to be races along the way.

By May, when I ran 9:21.7 (yards), it had been almost 9 months of running. Then over the next 3 months (June, July and August), I loggede 1013 miles (although, probably only 800's as all my courses were short.

To give recommendations:

1. Long run, once per week. Long run is any run over 45 minutes

2. Do the training your coach asks you do do.

3. Use races and double races on the same day as a strength building day. Don't be concerened about how fast you run, but know you are getting strong.

js

Jim Spivey wrote:

Indian Relay, 8 laps on the field. Ran Indian file, and when the whistle blew, you moved to the front. This was for 5 minutes, and I wrote "surge" to the front.

then, 4-man relay, for a total of 8 laps. I had three others on my team, and was in competition with 6 or 7 other teams. I can remember working hard to move my team up, and slapping hands with my partner.

Then, they broke us up into 2-man teams, and Peter paired me with Seb. I am sure I was scared. The workout was getting long, and I had my watch going from the beginning. I looked down, and we were well past an hour of runnning by now.

Off we all went, I was in the lead group. Do you sprint ahead? That would look stupid! I thought. I ran with the lead 5 runners, and slapped Seb's hand. As he came around, there were 4 runners who were sprinting away, "running away from a world record holder." Seb was just running his pace. He slapped my hand, and I looked up and it was like college days. I took off and caught the clowns on the back side of the loop. "OK, if you can be aggressive, I will too!" I pulled away from the group, and was going to slap Seb's hand in the lead by about 3-4 seconds. As I got closer to handing off, Peter yelled to the runners that were waiting for their parter -"Go!" What the heck! I came in, and everyone else had left except Seb. I gave Peter a very grumpy look, and said, "What was all that about!" He said, "I want him to work, and if you gave him the lead, he could just coast."

What! I thought, a world record holder coast! Never may it be! Seb caught the group, and off I went again, content this time to come in with them.

1.5 miles warm-down, and 11.5 miles for the workout.

Took the train back to Southgate where I was living and training for 2 1/2 weeks. Took a long nap.

Next day, March 27, I ran 27 mins in the morning and 33 in the afternoon. Visited the Tower of London, and wrote: "Hamstrings very sore." Only ran 3 miles the next day. What a wimp.

js