Post-Collegiate Running

I don't really have any specific training plan set in place. I am at a stage in my life where it is stupid to do anything other than a really broad plan. My plan is as follows:

Build up to:

1) 100 miles a week(there is nothing magical about 100-it is just what I can handle-hopefully next year it will be 110)

2) 2 ten-milers at marathon race effort per week

3) A 22-mile long run at marathon pace +50"(~roughly the euqivalent of what Daniel's easy pace)

4) A fartlek which consists of 25 x roughly 60 meters(9-10 seconds) with at least 1'50'' recovery to maintain leg speed

5) Strides at the end of easy runs(4-6 x 60 meters)

Every fourth week I will take a down week of 75 miles, where the long run will be adjusted to 16 miles and the marathon pace efforts will become 7 milers.

I know this training seems boring, but I believe it is the only type of training that will allow me to improve.

I am going to keep repeating these four week cycles until I feel like I have an amazing aerobic base and to continue with these cycles would be like the phrase: "beating a dead horse"-it is not going to get you anywhere.

Then I will make a decision to use my base to either go to the track for the spring or run a spring or early summer marathon.

If I go to the track I will have a 4-week hill phase and a 16-week anaerobic phase(which will consist of a 10k, 5k, 1500s and 800s)

week one is already done: 20-miles with a 12' effort at 75-80% effort.

Billy's Post-Collegiate Running

Billy, I like your goals: 30:30 10k, and pr's in 5k, 3k, 1500 and possibly 800. I believe you have the potential to run 30:30 in a 10k next year, but it is going to be a lot of work. I am going to push you in your training to a consistent mileage level you have never been at before for such an extended period of time. This mileage will consist of quality running at first, and later become long tempos and threshold pace running. You will become stronger than you have ever been. For you improvement is easy. It is just a matter of improving your threshold.

I am and always have been big on the BIG things in running. Mileage, Quality running, Long Tempos, Shorter Thresholds, Race Specific Workouts, Sleep, Stretching, and Nutrition.

The other things that help are core work and weights.

Since you are going to graduate school you will probably only have a limited amount of time to train. Here are the important things in order of significance:
1. SLEEP
2. Running workouts hard and JOGGING easy days
3. Stretching
4. Nutrition
5. Core Work
6. Weights

Basically, if you need to run 90 miles in a week and you only have a limited amount of time, then time does not need to be spent on core work and weights. Instead, use that time to get in a run.

I already know what kind of training I want you to do over the next year. I looked up the Stanford meets and March 26th and May 1st had the 10k. If you want to pr in other events, going down in the fashion like I did this year, then we need to peak you for the 10k for March 26th. Then we will attack pr's in the other events. This is not to say you won't have done any 1500 meter workouts or 3k workouts by the time the 10k rolls around. I can assure you, by the time the 10k rolls around you will feel like your endurance is there and you will feel really comfortable with 10k pace.

I am going to push you to the edge of the cliff, but I am not going to let you go over or fall off.

With that said, Week One of Training Starts now. You are in the recovery and restoration phase. Give your mind and body a chance to re-energize. You have to tell me when you want to come back. Ultimately, you have to give me feedback, so I can make decisions. The athlete will never be successful when his coach makes a decision he disagrees with. You could start back training tomorrow if you wanted or you could start back Monday May 24rth. It is your call. Just let me know.

In the meantime, stretch, eat whatever the hell you want, and if you are compelled to run-keep it at an easy 3 miles/day-for this week at least. The week of May 24rth will be a 20 mile week, with only one workout(3 mile quality run~6:10 pace/75% effort).

Could you send me your mileage for the past couple years?

Lactic Acid Intoxication

I bet Mo is feeling a heck of a lot of muscle soreness and fatigue today. Yesterday, we did icepicks. Basically, icepicks is where you run 50 seconds all out. Put down a marker to show how far you made it. Then you have 15 minutes rest and you go all out for 50 seconds again trying to make it as far as you can. Then you take another 15 minutes, and you go all out for 50 seconds. Here if you make it as far as you did the first time, the workout is over. If you do not, then you have to take another 15 minutes and run another 50 seconds all out.

Mo ran 377-370-349-318 meters for each time he went 50 seconds all out. It was tough to watch. I flooded his body with lactic acid yesterday, but since he is leaving may 9th for sudan, we have to hit him up with some strong lactic acid tolerance, so he is comfortable coming through 400 meters of the 800.

1:59.41

D. Hoye did a great job pacing Mohamed today. Ran a 1:59.41 800. His 100 meter splits were:
15.07
14.53(29.60)
14.07(43.67)
14.10(57.77)
14.59(1:12.36)
15.77(1:28.13)
15.41(1:43.54)
15.87(1:59.41)
His 200 splits were:
29.60
28.17
30.36
31.28

Lets get that 1:58 before you go to Sudan!

Week of 4/12-4/18

Tuesday: 5 x 200 w/ 4' rest: 26.5-26.0-26.0-25.5-25.5
Thursday or Friday(preferably Thursday): 8 x 400 w/ 2' rest: 65.5's
Sunday: 800 time trial in 1:58, 16' rest, 400 in 57, 8' rest, 200 in 26, 4' rest, 2 x 100 in 13

I know you have work starting at 3:00 on Tuesday, so we will need you to get to the track by 1:30, so that you can warmup and do plenty of strides and speed drills. The workout will start at 2:00 and conclude by 2:20, giving you 10 minutes to cooldown, 10 minutes to stretch and 20 minutes to change clothes and get to work. If starting the workout at 2:00 is good for you let me know.

And Mohamed, even though you have to leave May 9th, we can still get you a good 800 p.r., so bring your pf flyers Tuesday because I want to see you roll out!

Thursday's 3 x 300

3 x 300 with 6' rest: 40.2-41.2-40.0

7.5 miles total

Monday's mileage: 6 miles
Wednesday's mileage: a.m. 4 p.m.4

Tuesday's 3 x 500

3 x 500 with 5' rest
1st 500: 42.88-31.45 (1:14.33)
2nd 500: 44.27-30.67 (1:14.94)
3rd 500: 45.86-31.49 (1:17.35)

The first two were good. He was feeling it on the 3rd one, but he will get there.

We will see how he does on the same workout in 3 weeks.

mileage: a.m. 6 p.m. 2 total:8