I'm building a website featuring the training of elites from all eras. Any training you come across, post a link here. Relatively well documented if possible. Thanks.
Will
I'm building a website featuring the training of elites from all eras. Any training you come across, post a link here. Relatively well documented if possible. Thanks.
Will
here's a log that I typed up:
Steve Scott's Training Log
1981
9/7: 5mi bad cold
9/8: 5mi
9/9: 10mi
9/10: AM 5mi PM 10mi
9/11: AM 5mi PM 10mi
9/12: 10mi
9/13: 10mi
Week: 70 miles
--------------------
9/14: AM: 7mi at good pace. PM 7 Hard
9/15: 10mi
9/16: AM 5mi in PM 10mi fartlek
9/17: AM 10mi PM 5mi
9/18: PM 10mi
9/19: AM 5mi PM 10mi
9/20: 10mi
Week: 90 miles
----------------------
9/21: AM 5mi. PM Warmup, did 3x(330-220-440) @ :60 pace, warmdown
9/22: AM ran 5mi. PM 5mi.
9/23: AM 5mi PM warmup, 220 @ 27, then 880 in 1:50. Felt good, under control, warmdown
9/24: AM 5 mi Fly to NY.
9/25: AM Ran the course and a little more PM ran 10mi. John, Tom, and Ray. Nice run.
9/26 AM 5th Avenue Mile. 3mi in the morning. Jogged warmup. Got 7th 3:53.8. Felt okay till last 400. Ran CP loop for 7mi.
9/27 AM 10 with Walker PM 5 mi
Week: 85mi
-----------------------
9/28: 15mile hills
9/29: AM 5mi PM 5mi
9/30: AM 5mi PM 10 mi
10/1: AM 5mi PM 10mi
10/2: AM 5mi PM 10mi
10/3: AM 5mi very slow PM 10mi
10/4: AM Central Park 5k. Jogged to start of race. Ran 13:50 for 5km around park. Jogged around the park after. PM 6 mi
Week: 97mi
-------------------------
10/5: PM ran 10mi
10/6: AM 7mi PM 3mi
10/7: AM 5mi PM 10mi felt bad very hot
10/8: AM 5mi PM 10mi
10/9: warmup, 3x(3x1000m) w/ 500m jog Avg. 2:49, last one in 2:40., warmdown 10/10 AM 5 PM 5
10/11: AM MetroCenter 10km. 2mi warmup/cooldown.1st 29:26. PM Ran 5mi in evening.
Week: 86mi
-------------------------
10/12: PM 10mi
10/13: AM 5mi PM 10 mi hard fartlek
10/14: AM 5mi PM ran 10x Sage Dr. hill. Very tired. Ran home from hill. Very hard workout. Felt like shit!
10/15: AM 5mi PM 8mi
10/16: AM 5mi PM 7mi
10/17: AM 5mi PM 5mi
10/18: AM 8mi PM 2mi
Week: 85mi
------------------------
10/19: PM 8x1000-500m. 3min 5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot, good workout. Ran home.(14mi)
10/20: 15mi run out the canal. Good pace.
10/21: Fly to LA for PR stuff. AM 5mi easy PM 5 mi
10/22: PM 20x Roast hill. 11mi
10/23: AM 5mi PM 10mi
10/24: AM 5mi Very sore from stride-outs. PM 10mi at good pace.
10/25: AM 5mi canal loop. PM 10mi up South Mtn. Good, back hard.
Week: 95mi
----------------------
10/26: PM Ran up to canal. 10x1000m, 500m jog rest. Avg. 2:47, last in 2:39. Ran back. 15mi
10/27: AM 10mi slow Sore from yesterday. PM 5mi good pace. Lifted at home.
10/28: AM 5mi PM Ran 10mi , pretty quick. Quads still hurt.
10/29: AM 5mi PM 30x Roost hill hard. Was a good workout. Ran home.
10/30: AM 5mi PM 5mi
10/31: 10mi easy southern loop.
11/1: AM 5mi easy. PM 10mi
Week: 90mi
------------------------
11/2 10mi easy.
11/3: AM 5mi PM ran 13mi fartlek up South Mtn. Good hard run.
11/4: AM 2mi PM 10mi
11/5: AM 5mi easy PM warmup, 3x 500-1000-500 2mi rest , 5min between sets. 1:21-2:45-1:24, 1:23-2:47-1:23, 1:23-2:41-1:24. Ran home, good workout.
11/6: AM 5mi easy. PM 5mi easy.
11/7: AM 6mi easy. Went to ASU game.
11/8: Northbank 10k Race was ok, Hunt movedw/ 2mi left. Legs heavy.2nd 28:47.
Week: 85mi
-----------------------
11/9: 15mi run up South Mtn. Good pace.
11/10: AM 5mi. PM 5mi. Easy.
11/11: AM 5mi @ good pace. Fly to CA. PM 10miler hard w/ Tom.
11/12: AM 5mi easy. PM 10mi easy
11/13: PM 10x Roast hill, very steep.10mi
11/14: AM 5miler. PM Ran Southern loop.
11/15: AM ASU Homecoming 10k. Ran wrong way, tied for 1st w/ Pete. PM 7mi easy.
Week: 95mi
----------------------
11/16: 15miler
11/17: PM Hilly ridge workout. 8mi
11/18: AM 5mi PM went to Sage Dr w/ ASU team. 40x120 hills, hard.
11/19: AM 5mi easy. PM 10mi easy
11/20: 15miles on South Mtn, good pace.
11/21: 5mi run.
11/22: DNR - drove to Pinetop. Quail hunting.
Week: 70mi
-----------------------
11/23: AM 5mi easy PM 10mi good hard 10mi.
11/24: AM 5mi run. PM 10mi run on dirt
11/25: AM 5mi easy PM Ran up South Mtn. w/ Pete. Felt like shit.
11/26: PM 5 miles before dinner. 15 people over.
11/27: Fly to Burbank. TAC clinic. PM Ran over course (wet, muddy, hilly).8mi
11/28: TAC XC. Race ok Ran stupid. 6th: Royle, Salazar, Swede, Rose, Hunt. 12mi
11/29: AM 5mi, PM 5mi easy.
Week: 80mi
------------------------
11/30: PM ran w/Matt and Pete 15mi along canal.
12/1: Fly to OC. PM 10mi run. Dinner w/ Sub-4 people.
12/2: AM 5mi easy. PM 10mi fartlek. Spoke at Huntington Beach HS.
12/3: PM 10 miles.
12/4: PM 15mi
12/5: DNR. Fly to Ontario.
12/6: Sub-4 10km. Race was okay. Didn't run tough. Lost 2 guys in last mi. 28:28 PR
Week: 80mi
-------------------------
12/7: AM 5 miler. Fly to Reno PM 10mi Good pace.
12/8: AM 5mi in Reno. Flew home. Felt like shit. PM 5mi at home.
12/9: AM 5mi. PM 14mi Ray/Pete/Me ran South Mtn hills, good pace.
12/10: Flew to Ill. PM Ran 10mi good pace. Very cold, jaw froze.
12/11: Tested at OD camp. 3mi on treadmill, then hard 10mi w/ Masback, Theriot and Byers. 2mi cooldown.
12/12: AM 55min run with Lacy and Byers. Then ran ¾ mi for filming.
12/13: AM 8mi run (slow-good-hard), Rolling Stones concert. Stones were great!
Week: 90mi
-------------------------
12/14: AM 5mi PM 30xhill hard. Good workout, tired.
12/15: AM 5mi PM 10mi
12/16: AM PM 10mi
12/17: AM 3mi PM: Ran to canal for mile repeats: (5:15/4:38)(5:25/4:34)(5:40/4:31)(5:55/4:26)and ran home. Good workout.
12/18: AM 7mi easy. Drove to Victorville to speak with Len. Got home at 2am. 12/19 DNR. Flew to San Diego.
12/20: Festival of Lights 10k. 1st 28:50. Beat Pheffer, Mendoza, Lux. +10mi run. (20mi total)
Week: 85mi
--------------------------
12/21: 5mi, back of knee near tendons hurt.
12/22: DNR - hurt.
12/23: Hurt. 5mi
12/24: Hard 10mi fartlek in the afternoon.
12/25: DNR - ate too much turkey.
12/26: AM 10mi in the Southills. PM 5mi run.
12/27: AM 5mi easy. PM 10mi Run up in foothills.
Week: 50mi
----------------------------
12/28: AM 5mi easy. PM 10mi
12/29: AM 5mi, good pace. PM 20xhills, 20 each side and run home, fast.(15mi)
12/30: AM 5mi easy. PM 10mi, felt tired.
12/31: AM 5mi, felt like shit. PM: 5mi
1/1: AM 5mi, PM 5mi felt real strong.
1/2: AM 5mi. PM 10mi easy
1/3: DNR - Flying to NZ
Week: 80mi
---------------------------
---------------------------
1982
1/4: Ran 10mi
1/5: 11mi run with Walker and Dave. Head spinning afterwards.
1/6: Ran to Cornwall Park. Did 3x400 on the street. (10mi)
1/7: AM 5mi easy. PM 10mi in hills
1/8: AM 7mi. Easy PM ran 10x300 on grass field w/300 jog. Ran 45s, last in 41. (10mi)
1/9: Flew to Adelaide. PM 5mi easy
1/10: AM 5mi easy. PM 8x200 in 30s + 4mi.
Week: 76mi
--------------------------
1/11: AM Jogged 2mi easy.110ºF. Beat Ken Martin in 8:36 2mi. (8mi)
1/12: Fly to Melbourne. PM 10mi good and hard.
1/13: 13mi
1/14: AM 4mi easy, PM Melbourne Mile. 1st 3:55.91 Jogged after. (6mi)
1/15: Flew to Sydney. 12mi good, hard pace.
1/16: AM 7.5mi around park PM 7.5mi
1/17: Am 7mi around park. PM 3mi jog.
Week: 80mi
----------------------------
1/18: AM 5mi easy. PM. Sydney Mile. Race slow through 1200. Kicked like crazy the last lap. 1st in 3:58.8. Walker 0.2s back. 10mi
1/19: Flew to Christchurch. 13mi good hard
1/20: 8miles Hard PM 7mi fartlek.
1/21: AM 7mi easy, tired from yesterday. PM 3x(400-200). Hamstring hurt during last 200, finished anyway.(56-25)(59-27)(58-27). 10mi
1/22: Hamstring hurts, got therapy. 5 miles easy.
1/23: AM 5-6mi easy. PM Christchurch 1500m. Raced as plan, went w/rabbit, Walker boxed. Won in 3:37.8.
1/24:AM 11mi in the park. Good run. PM 5mi easy.
Week: 80mi
------------------------------
1/25: John and I ran 7-8mi around airport. Left at 2pm.
1/26: AM 6mi easy. PM Hamilton 1000m. Race was okay, wore flats, hard track. 4th in 2:20.1. Jogged down after. (7mi)
1/27: AM 11mi w/John. Drove to Lake Tarawera. Caught 6lb1oz trout!
1/28: 10mi
1/29: AM 7mi with John. Hot and muggy. PM 3mi easy + strides.
1/30: AM 3mi easy. PM Auckland Mile. Race was good, slow early, 51 last lap. Won in 3:54.8, Walker made surge with 700 left. Went home.
1/31: AM 5miles. PM 13miles in the foothills.
Week: 75miles
-----------------------------
2/1: Sub-4 stuff all day. Ran good 10miler with Wysocki.
2/2: AM 5mi PM Went to UCLA, cold and windy. 4x400 (59-60) then 2x400-2x200 all slow. Jogged. (5mi)
2/3: AM 5mi easy PM 10mi very hard
2/4: AM 5mi. PM 5mi.
2/5: AM Ran 3mi easy. PM LA Times Indoor Mile. Race was a real bummer.Not committed, bad attitude. Was in position but never moved. No confidence. 4th 3:58 Padilla-Walker-Flynn. (7mi)
2/6: Drove to AZ. 15mi in the foothills.
2/7: AM 5mi good pace.
Week: 75mi
-----------------------------
2/8: DNR - Moved into new house
2/9: Fast, quick track workout. 4x150 then 4x150, 4x200, 3x300 +3mi jog. 10mi
2/10: DNR - Flew to San Diego for promotional work. Got home late.
2/11: No AM run. Flew to NY. PM ran 5mi in the Park. Cold.
2/12: AM 3mi. PM Wannamaker Mile. Race was great. Lead after 440. Beat Byers by .04s Won in 3:55.3. (7mi)
2/13: AM 3mi in NY. Flew to Ottawa. Ottawa Indoor Mile. Race was bad. Felt like I was fighting. Won in 4:00.3. (7mi)
2/14: DNR Traveled all day.
Week: 35mi
------------------------------
2/15: Ran 10mi from school. Slept 12-14 hrs. No AM runs this week.
2/16: Warmed up and ran 4x150 w/ 50 jog, 3x300 w/100 jog, 2x400 w/ 200 jog.Great workout! Felt good, under control. Len thinks I can run fast this weekend! 7mi
2/17: Easy 9mi
2/18: Easy 5mi. Left for San Diego.
2/19: AM 3mi easy PM San Diego Indoor Mile. Race was a disaster. Went out too fast the pack stayed back. 56s first 400. Tried to push 3rd 400 instead of settling in. Lost it with one lap to go. 4th in 3:55.0. Walker won in 3:52.8. (7mi)
2/20: SF Mile. Race was a drag. Felt slow, tired. John won. I was 2nd 4:00.2. 6mi
2/21: 10mi in hills Good hard run.
Week: 60mi
------------------------------
2/22: AM 5mi easy. PM 10mi canal run. Good weights workout,too.
2/23: AM 7mi. PM 2x(500-450-400-350-300) No times given. 400 jog. Great workout. All 58 or faster. 37.9 last 300.
2/24: Had a fever yesterday. Ran 10mi easy.
2/25: Left for NY. Ran around park Very cold (20 below w/ windchill) 11mi
2/26: AM 3mi. PM. TAC Indoors. Race was real bad. Ran uninspired and unwilling. Race was there w/ 2laps to go, wasn't tired. 5th in 4:03.0.
2/27: 13mi
2/28: AM 10mi @ good pace. PM 5mi easy.
Week: 85mi
--------------------------------
3/1: Felt bad today. Ran 10mi + lifted.
3/2: DNR - feel very sick. Fever, runny nose.
3/3: AM Ran 5mi loop - feel awful. PM Ran 10mi hard. Felt bad.
3/4: AM 5mi loop, felt bad, very tired. PM 10mi out an back hard.
3/5: AM 5mi loop pretty hard. PM ran 30xRoost hill and home. Great workout! (10mi)
3/6: AM 10mi PM 5mi easy.
3/7: Laguna Beach 10k. Won in 29:26. Kicked hard last 440. 10mi
Week: 80mi
-------------------------
3/8: AM 5mi hard. PM 10mi hard .
3/9: 5mi PM 10mi Hard fartlek from house.
3/10: PM 10mi easy + lifting
3/11: AM 5mi PM 10mi South Mtn Hill loop.
3/12: PM 10 mi, weights Tired.
3/13: 30x110y on Sage dr. Hill. Very hard. 15mi
3/14: 15 mi easy
Week: 95mi
---------------------------
3/15: AM 5mi easy. PM 10mi easy. Lifted after.Good lifting.
3/16: PM 10mi fartlek with Pete. We were flying!
3/17: AM: Ran 5mi easy. PM 10mi to golf course and back
3/18: 12mi the Southern Mtn. loop. Went very well, hard up the hills. Weights.
3/19: AM 5mi loop. PM 10mi hard out camelback run. Felt great!
3/20: 10mi easy
3/21: AM 4mi easy. PM Did 30xSage Dr hills, ran back. Hard, great workout. (13mi)
Week: 95mi
---------------------------
3/22: PM real easy 10 mi. Weights.
3/23: AM 5mi PM 10mi hard run. Supposed to be fartlek, tired at beginning, picked up to be fairly good run.
3/24: AM 5mi PM 10mi hard fartlek, fast/steady coming back.
3/25: PM Very tired. 10mi easy + Weights.
3/26: PM 10mi slow
3/27: AM Ran to Sage Dr. 15x200 hills. (13mi) Was a real bear! Great workout! Better than running the shorter ones. PM 5mi Quail loop.
3/28: AM 5mi PM 10mi canal loop. Left for NZ.
Week: 93mi
----------------------------
3/29: DNR Flying to NZ.
3/30: AM 7mi. PM 8mi
3/31: AM 5mi w/ Ray, good pace. PM 10mi hard, Weights.
4/1: AM 5mi easy around the park. PM 10mi Very tough, hilly w/ Ray, John.
4/2: AM Easy 5mi. PM Easy 5mi with Ray + strides.
4/3: Auckland (road) Mile. 1st in 3:31.2. Beat Hillardt, Flynn, Walker. + 10mi after. (14mi)
4/4: AM 15mi with John + run home.
Week: 85mi
--------------------------
4/5: PM 2mi time-trial 8:53. Felt ok, hot & windy + 5mi. (10mi)
4/6: AM 5mi easy. PM 5mi easy.
4/7: AM 5mi PM 5x200 w/200 jog, 1x1000-1x600-2x550-3x500-4x450-1x1000. Great workout, all 59-63pace.(10mi)
4/8: AM 5mi PM 10mi hard Weights.
4/9: AM 5mi PM 10mi easy Tired from yesterday.
4/10: AM 20x110 hills then ran home.(11mi) PM 3-4mi.
4/11: 15mi Good, hilly run.
Week: 95mi
--------------------------
4/12: DNR - drove from CA to home.
4/13: AM 5mi PM 4x(660-660-440) w/ 220j, 110w. 440w between sets. 1:32-1:30-55.2, 1:30-1:31-54.5, 1:31-1:32-54.0, 1:33-1:30-53.8. 5mi cooldown. (15mi.)
4/14: AM 5mi PM 10mi easy loop. Very sore from yesterday. Weights.
4/15: AM 5mi felt good. PM 10mi fartlek, real good workout!
4/16: PM 5mi easy
4/17: AM 5mi PM Bruce Jenner Mile. Race was a bore. Last 200m kick. 1st 4:01.3
4/18: AM 5mi PM 15mi long run.
Week: 85mi
----------------------------
4/19: 8x300 (47.5avg) 100j, 200j 1x400 (54.3), 400w. 16x200 (31.5avg) 100j, 100w. 1x400 (51.9). Good 5k type workout. Felt good. (10mi)
4/20: AM 5mi PM 10mi hard over hills. Weights.
4/21: AM 3mi easy. PM Good 10mi run. Played golf, shot an 89.
4/22: Left for Des Moines. 7mi + strides.
4/23: AM 3-4mi. PM Drake Relays 5000m. Race was ok, windy. Won in 13:52. Lead after 1mi, hurt in later stages. Jogged 5-6mi after. (11mi)
4/24: AM 10mi run in Des Moines. Went to meet. Flew home.
4/25: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ran home long way. (15mi)
Week: 90mi
------------------------------
4/26: AM 5mi PM warmed up with ASU, ran 8mi. Felt like shit, feel like a cold is coming.
4/27: No AM run, felt bad. PM felt better. 2x600-500-450-400-350 all sub60 pace. Last 400 in 51.1 3mi warmup, 2mi cooldown. (8mi)
4/28: AM no run. PM 10mi Weights.
4/29: AM 5mi PM 10mi hard 52:00
4/30: AM 5mi PM 10mi, easy out, hard on return.
5/1: AM 4mi PM 9mi Weights.
5/2: 15mi South Mtn run w/ Pete.
Week: 91mi
--------------------------------
5/3: AM no run. PM 10mi easy + weights.
5/4: AM 5mi, felt real bad. PM 3x400 (58.4) w/ 200j, 800w, 800 (1:54.5), 400w, 400 (52.4). Easy workout. (7mi)
5/5: AM 5mi PM 10mi easy.
5/6: AM 5mi PM 2x(2x400-600-400-8x200) workout was great all times fast! (10mi)
5/7: AM 5mi. PM 5mi Drove to CA. Weights.
5/8: AM 10mi PM 2mi, golf - shot a 92.
5/9: 15mi run with John in the foothills.
Week: 85mi
-------------------------------
5/10: Felt really bad. In LA for promo work for Al Franken. Stopped at Cal Poly for easy 5mi, felt terrible.
5/11: AM 5mi PM 10mi
5/12: @ UCI. 2x400-800-400-6x200-3x400. Very good workout. 57-58, 1:54-58, 29s, 55-58-52. Jogged 6mi after. (13mi.)
5/13: AM 5mi PM 10mi easy
5/14: AM no run. PM 10mi Good run + strides.
5/15: AM 5mi easy. PM 5mi easy.
5/16: AM 3mi. PM Pepsi Mile. Race went well. 1200@3:00, 3:52.68. Paige was good. Jogged 6mi after.
Week: 80mi
-------------------------------
5/17: AM 10mi felt real bad on run. Legs hurt from volleyball.Smoggy.
5/18: AM 5mi hard PM 10mi real hard fartlek. Great run, windy on return.
5/19: AM 5mi good pace PM 10mi good pace. Weights.
5/20: AM 5mi Felt tired, sore. PM 10mi real easy.
5/21: AM 5mi loop good pace. PM 3x(400-800-400) 200j, 400x b/sets. 58-1:56-58, 58-1:58-57, 58-1:57-55. Good workout, not real hard.(8mi)
5/22: 10mi. Easy, moderate
5/23: AM 5mi.
Week: 85mi
---------------------------------
5/24: AM 5mi PM 10mi (3.5 hard, 3 easy, 3.5 very hard) good run.
5/25: AM 5mi easy, a little tired. PM 4x(400-350-300-250-200) 55.8-50.3-42.6-36-27.4 23.6 last 220. (8mi)
5/26: AM 3mi very easy PM 10mi easy
5/27: DNR - got home very late.
5/28: AM 5mi PM Sage Dr hill. 5x (4x100 1x200 uphill) good hard workout. Ran out and back hard. Weights. (15mi)
5/29: 10mi w/ Pete. Went tubing, had fun.
5/30: AM 5mi PM 10mi.
Week: 85mi
----------------------------------
5/31: AM no run. Big toe hurts. PM Good session for 800m this week. Ran 3x300, 4x250, 5x200 w/ 100w, 150j, 200j, 200w b/sets. 39s/26s all
at pace. (7mi)
6/1: DNR - Hip is very sore and big toe hurts.
6/2: AM 5mi hip is still sore but ran anyway. PM 10mi good pace, Weights.
6/3: AM 5mi, feel better. PM 300-200-400 (39.0-26.4-52.6). Feel tight, not real controlled. (8mi)
6/4: Went to SF for Al Franken promo work. Raced cable car uphill. Jogged. 5mi
6/5: AM 2mi jog. PM Prefontaine Classic. Race was easy, 1:46.64, outkicked them in last 100. Ran 2mi after.
6/6: 10mi easy run with John G.
Week: 70mi
------------------------------
6/7: AM 5mi at good pace. PM 10mi. Good, hard.
6/8: AM 5mi easy felt sluggish. PM (500-200-400)(450-175-350)(400-150-300)(350-100-250) w/ 200j, 200w b/sets. 1st 3 sets all 53 pace or better. Last at 51 pace or better. Great workout. (7mi)
6/9: AM 5mi PM 5mi
6/10: AM 5mi. PM DNR Flew to Ontario (Cal).
6/11: 6mi run w/ John and Pete. Flew to Oakland.
6/12: AM 3mi PM Kinney Invite, UCB. Race was a bummer. Felt bad. 1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after. (10mi)
6/13: 16mi run in hills around Berkeley w/ Walker. Flew to Phoenix.
Week: 77mi
----------------------------
6/14: 10mi easy, tired from yesterday. Long drive to Upland.
6/15: 5mi to stereo place to pick up car. Ran 5mi more later.
6/16: AM 5mi PM Ran 10x200 w/ 200j on grass. (5mi)
6/17: Flew all day. Ran to track and did some strides and ran back. 6mi
6/18: AM 2-3mi PM TAC 1500m heats. Won in 3:39.99. Very easy.
6/19: AM 3mi easy
6/20: TAC 1500m Final. Race was fast. Won in 3:34.92. Fricker led in 2:54, I took lead w/ 300 to go. Maree 2nd, Flynn 3rd.
Week: 58mi
---------------------------
6/21: AM 10mi PM Flew to Oslo
6/22: AM No run PM 10mi hard in the hills above the lake. Nice day.
6/23: AM Ran 2 lake laps. PM Ran around the lake + 11x140 hard strides. (9mi total)
6/24: AM Ran @ lake PM 5x200 in 26-27 w/200j. Felt good. (8mi total)
6/25: No AM run. PM 5mi around the lake.
6/26: AM 3mi PM Bislett Mile. 1st Oslo win. Perfect conditions, can go faster. 3:48.53 AR, Maree 3:48.85, Moorcroft,Walker. Ran 5mi after. (8mi)
6/27: 15mi in the hills w/ John, Steve and Ray. Wet, cold but nice.
Week: 70mi
------------------------
6/28: AM 5mi easy PM 3mi + 9-9x150 good strides. (5mi)
6/29: AM 6mi around the lake + strides. PM flew to Budapest.
6/30: AM hilly 3mi PM Budapest 1500m. Race was good, felt tired before, windy. 56-1:55-2:55, 25 last 200. 1st 3:35.75, Walker 2nd. (4mi)
7/1: AM Flew to Oslo PM 10mi w/ Mark Fricker, good pace. Felt good.
7/2: AM no run PM 6x220 in 25-26, tried to float. Good workout. 8mi
7/3: Ran to track, watched races, ran home. Feel good. 10mi
7/4: AM 2mi PM Byrikjelo 800m. ran 1:45.05 PR. 1st lap fast 51, finished good. Walker 2nd. (8mi)
Week: 61mi
-------------------------
7/5: AM flew to Oslo PM 8mi around lake 3 times plus some strides.
7/6: AM no run. PM 6mi 2 times around the lake +strides. Easy.
7/7: AM ran around the lake. PM Oslo Mile. Race was very good. Not so hard. Didn't move quite early enough. Felt under control. 57.3-1:53.8-2:51.9-3:47.69 AR Walker 2nd 3:49.08, Ray 3:49.77
7/8: 5mi
7/9: AM 3mi around park PM Paris 800m. Slow 1st lap even slow 3rd 200. Kicked hard in home straight, felt fast and strong. Beat Robinson 1:45.28-1:45.80. (5 mi)
7/10: AM flew to Lausanne. PM 10mi, hot, humid, smoggy.
7/11: 8mi along the lake + strides, jogging, push-ups, sit-ups. (10mi total)
Week: 58mi
--------------------------------
7/12: AM 5mi jog. PM 5x200 25-27s w/ 200j-w. (5mi)
7/13: 5mi w/ John, Mark & Doug in nice shaded park. Walked 3hrs in 90F!
7/14: AM 20min PM Lausanne 1500m. Race was hard. Didn't feel strong before but still went for it. Halfway through just decided to win. Fast 3:32.22, Maree 3:32.7 (5mi)
7/15: AM 6mi easy PM Flew to London.
7/16: 5mi easy in the park, strides and stretched. Not feeling real peppy.
7/17: AM 3mi PM London 3000m. Race was bad. Felt tired from the start. Knew I was in trouble after 1200. 5th in 7:40.5 Moorcroft-Maree-Walker-Koech. (5mi)
7/18: DNR - Flew home.
Week: 45mi
---------------------------------
7/19: AM no run. PM 10mi run.
7/20: AM 10mi, very hot and humid. Felt like shit. PM 5mi Weights
7/21: AM 10mi PM 5mi @ SLO.
7/22: AM 5mi PM 10mi up this big mountain behind hotel. Good hard run.
7/23: AM 5mi PM 5mi at home. Weights
7/24: AM 5mi, was hot. PM 10 x 23rd and 24th Streets. (10mi) Felt good, good run.
7/25: Ran 15mi, hot & muggy.
Week: 95mi
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7/26: AM 5mi PM 10mi Weights.
7/27: AM no run PM 25x110y hills, fast. Good workout. 12mi
7/28: AM 5mi PM 10 mi Very hot, hilly run.
7/29: AM 5mi loop. PM 5mi Feel very stressed, too many interviews! Weights.
7/30: AM 5mi run PM 10mi
7/31: AM 5mi PM 10mi
8/1: 15mi run up to Ranger Station and back.Weights.
Week: 95mi
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8/2: PM 10mi easy.
8/3: AM 5mi jog PM@ SLO 2x(5x400) 400j, 400w between sets. Very good. 55.4, 56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8, 52.8. (10mi)
8/4: AM 5mi PM 5mi jog, smoggy as hell, felt like shit.
8/5: AM 5mi PM 10mi in foothills up the back. Weights.
8/6: AM no run PM 600-500-400, 500-400-300, 300-200-400 all at 56.5 pace except first 500. Last 400 in 51.0 Great workout. ½ int. jog b/intvls., 400w/sets. 10mi
8/7: AM 10mi 1:00:00
8/8: AM 5mi PM 10mi in foothills.
Week: 85mi
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8/9: AM no run. PM (2x400)(800-400)(6x200)(3x400). 56.8/57.1, 1:53.6/58, 28s, 56.6/58.0/53. Great workout, felt good. 10mi
8/10: AM 5mi PM flew to Europe.
8/11: PM hard 5mi run, very hot and humid. Slept bad.
8/12: 5x200 26-27 last relaxed in 23.8. 6mi Noticed pain in my side
8/13: 5mi. Jog Chest very tight today, could barely breathe. Side very sore.
8/14: Nice 2000m. Stomach cramps all day. Bad race, luck it was slow. John barely beat me. 4:58.72 AR. 7mi
8/15: Flew to Zürich. Tried to run, side hurt badly. Took day off.
Week: 38mi
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8/16: Jogged 5mi. My side still hurts, I saw 3 Docs and all said something different. Feels better, though.
8/17: 5mi with Walker and Flynn. Felt much better today. Slight pull in my back by my shoulder blade.
8/18: Zürich 1500m. Ran like a turkey. Felt like I was going to tie up with one lap to go, but I didn't. Got passed on last 100, responded
well but was boxed. Faded to 3rd behind Cram, Harbour. 3:34.18
8/19: AM flew to London. PM 5mi with John.
8/20: AM no run. PM London 1000m. Felt ok during warmup but ran like I was afflicted. Last 200 rigged very bad! No warmdown, got drug tested. 2:20.4 Cram won
8/21: 6mi @ 40min, felt good. Flew to Germany.
8/22: Köln 800m. Felt mush better, got too far behind, didn't tie up, finished strong. 1:46.67 4th place. 8mi
Week: 42mi
---------------------------
8/23: 8mi @ 50min with John.
8/24: PM 6mi w Ray some 150s. Felt good.
8/25: AM 3mi PM Koblenz Mile. Race was good, gave 100% last 200. 56-1:54-2:53.5 Sydney and I battled last 200 shoulder-shoulder; won 3:49.72-3:49.75. (6mi)
8/26: AM Took train to Brussels. PM 5mi (30min) felt very good.
8/27: Rabbitted 5000m for Walker. Set pace 7:55 for 3000m. 7mi
8/28: 7mi (45min) run with John and Ray. Left for Stuttgart.
8/29: Stuttgart 1000m. 2:17.58, beat Byers and John. Felt good. 3mi
Week: 45mi
-----------------------------
8/30: 7mi (42min), felt good.
8/31: AM Ran w/ Thomas. PM Ingleheim 2000m. Race was OK. Didn't have anything left on last lap, lost contact. No desire.Too many races. Thomas won in 4:52.2. I was 2nd 4:54.71 PR. 7mi
9/1: Flew to NY. 7mi in CP
9/2: 9mi Ran 3 laps, last was fartlek. Feel good, adjusted to time.
9/3: DNR - Interview ran very late.
9/4: AM 3mi easy PM 5th Avenue Mile. Race was slow 2:58 1200m kicked hard from 200, stepped in pothole. Byers won in 3:51.3, I was 2nd 3:51.5. John and I ran 7.5mi after. (10mi).
9/5: 11mi (60min) with John around the park, pretty fast. Flew home.
Week: 54mi
------------------------------
52 week mileage: 4016 miles (77.2mi/wk)
43 Races
7 800/1000s 2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58
6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18
18 Miles 3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r
2 2000s 4:58.72/4:54.71
2 3000s 7:40.5/7:55h (rabbit)
1 2 mile 8:36.6
2 5k 13:50.4r/13:52
5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r
It's been done:
No, I'm going to go much more in depth. I've already included what he has on the site. Thanks though, that's a great site.
bump
Elite training plan: Walk at least one minute every mile. You'll find your way.
There's a book that contains a summary page or two of many of our top distance runners. It contains training data. Great book, but cannot recall the name.
With Steve Scott, what was interesting were his strides of all things. I think he said he would do 10 100m ones at the end of most of his workouts. That's a partial workout right there and would help explain his kick and strenght/speed combo, as I've never read anyone else doing that many. Strides are an underestimated asset IMO.
Scott didn't start doing the 100s until late in his career when he was working with Irv.
Yeah and we all know how far Irv got him. Nowhere. Don't give me the cancer excuse either. He didn't do naything before te cancer with Irv or after. Oh and how is Berryhill doing?
Perhaps you should check your facts. While working with Irv, before STeve was diagnosed with cancer, he did earn his highest finish ever at USATF XC Nationals at the age of 38.
Give Steve a call and ask him what Irv Ray did for him -- he'll tell you in volumes.
760-750-7105
ttc wrote:
There's a book that contains a summary page or two of many of our top distance runners. It contains training data. Great book, but cannot recall the name.
With Steve Scott, what was interesting were his strides of all things. I think he said he would do 10 100m ones at the end of most of his workouts. That's a partial workout right there and would help explain his kick and strenght/speed combo, as I've never read anyone else doing that many. Strides are an underestimated asset IMO.
If I'm not mistaken Morceli did the same exact thing, every day after PM runs...in spikes at the track.
So far I've got El G, Kennedy, Seko, Morceli, Joe Lemay, Bordin, Lunn and Tergat. Several others are being set up including Josh Cox, Dellinger programs, Steve Monaghetti, a few Italians, Malmo, etc.
Please e-mail me more or check out the site:
and see what other runners I can add. The site sucks. I know, I'm busy optimizing my business site...so this side project gets seriously kicked to the backburner.
search Michael Sandrock, he wrote a book detailing training of 21 greats.
Yeah, I've got that book. Definitely plan on putting that in. Also, the training from Running with the Buffaloes, Running with the Best (Benson), Dellinger's books, some Pre, Cerutty's guys, Snell, Coe, Train Hard, Win Easy. Lots of great info out there, just not enough time to put it all up. Good suggestion.
Trackhead-
Thanks for the piece on Scott. Great stuff.
They don't run like that any more.
bump