Can someone explain Eugene's 30th Street run, ala Salazar at OU era?

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

malmo wrote:

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

Sounds brutal, did you ever do it? If so, what were your splits?

So seriously a mile or so on the freeway? I can't imagine this is done much any more.

malmo wrote:

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

It was 60-65-70 on the track, a flat, even paced 1320 at about halfway and 70-65-60 back on the track. The run itself was about 10 miles. Pre was said to have run the recovery pace at about 5:30.

And it was the 30th Avenue Drill and not street.

Laney College wrote:

malmo wrote:

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

It was 60-65-70 on the track, a flat, even paced 1320 at about halfway and 70-65-60 back on the track. The run itself was about 10 miles. Pre was said to have run the recovery pace at about 5:30.

And it was the 30th Avenue Drill and not street.

I figure if malmo was there after pre then maybe the workout evolved over time and went from what you said to that

Wasnt there wrote:

Laney College wrote:

It was 60-65-70 on the track, a flat, even paced 1320 at about halfway and 70-65-60 back on the track. The run itself was about 10 miles. Pre was said to have run the recovery pace at about 5:30.

And it was the 30th Avenue Drill and not street.

I figure if malmo was there after pre then maybe the workout evolved over time and went from what you said to that

I was there as a walk-on in the late 70's. Dellinger described it as simulating a XC race with a fast start, recovery at a decent pace and then a fast finish.

Laney College wrote:

malmo wrote:

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

It was 60-65-70 on the track, a flat, even paced 1320 at about halfway and 70-65-60 back on the track. The run itself was about 10 miles. Pre was said to have run the recovery pace at about 5:30.

And it was the 30th Avenue Drill and not street.

I've done that workout in the late 70s, late 80s and early 90s.

Wrong Malmo. It was 880, 330 cut downs, never 800, 300.

Starting in the middle of the home straight, making it really confusing for the 330s.

Also, more people in the pack than in any race ever run.

Black attack wrote:

Wrong Malmo. It was 880, 330 cut downs, never 800, 300.

Starting in the middle of the home straight, making it really confusing for the 330s.

Also, more people in the pack than in any race ever run.

The workout I described above with the 60-65-70 and 70-65-60 was the "30th Avenue Drill" and was what Pre use to run. It might have changed after Dellinger retired.

Black attack wrote:

Wrong Malmo. It was 880, 330 cut downs, never 800, 300.

Starting in the middle of the home straight, making it really confusing for the 330s.

Also, more people in the pack than in any race ever run.

Not wrong. If you know anything about Dellinger is that he follows general themes but the actual workouts vary, over the course of a season and over the years.

That 800 + 300 cut downs session we may have run it together, I'll have to check my logs. As I recall it was a cold humid day that sends chills to the bone. As I recall that workout my legs were so cold at that point that my legs stopped working and only desired to go home and get warm.

Black attack wrote:

Wrong Malmo. It was 880, 330 cut downs, never 800, 300.

Starting in the middle of the home straight, making it really confusing for the 330s.

Also, more people in the pack than in any race ever run.

Oh, I see your point. It was metric when the track went metric. You are not quite correct, the 330/300 (on 800/300) started in the middle of the back stretch and finished on the curve near the scoreboard.

But 880/330 isnt what the thread is about -- the 30th avenue drill. The reason why I threw in the 800/300 was because I believe we finished the 30th deal with that. But it's possible I did the 300s on my own because my legs were so freaking cold (1989 or 1990).

In and out miles on Amazon on a Saturday morning, resulting in 7 miles of effort in a swift time, with a lead pack as thick as world cross. That was a hard workout!

not a duck wrote:

So seriously a mile or so on the freeway? I can't imagine this is done much any more.

30th avenue was pretty much "highway" by definition, but the traffic wasn't very dense and the shoulders were wide. Not a big deal plenty of running room. The main thing was in order to get to the road 1200 you had to climb a big hill first, perhaps a mile of it, then drop down another mile.

Sounds brutal wrote:

malmo wrote:

1200 hard on the track, run steady to 30th to LCC, 1200 hard on the road, steady on servie road next to I5 to Franklin Blvd, 1200 hard on the track, or 800/300 cutdowns.

Sounds brutal, did you ever do it? If so, what were your splits?

I've never run a workout that I considered to be "brutal". In my mind you crave training, not fear it. It's what you do. If a workout is brutal to you then you've already been defeated.

I have no idea what my splits were, nor do I care.

When was Salazar at Oklahoma?