Adarq.org

I stood on the starting line of yesterday’s #boilermaker15K calmer than ever. I had nothing to lose, no fitness to prove. 4 days ago I had finished 4th at the #ajcprr 10K - the National Championships on the road - in a stacked field, placing between two of America’s best endurance athletes in history.
.
In #Atlanta @coach_hudson said to get to mile 5 not knowing if I could finish. I wasn’t sure how you finished when you felt like you couldn’t, especially in humidity and hills, but I committed to the game plan. I matched every move that was made, even what I thought was a tactically poor 4:52 3rd mile, until I literally couldn’t.
.
I collapsed at the finish line with a 10K road PR in stifling conditions. I had run aggressive and risky, but still survived. After a sub par build up I had placed 4th in the nation. Coach told me it was the best 10K he thought I’d ever run. I was thrilled.
.
The game plan yesterday was the opposite - to run for top American honors, but not worry about the leaders. Last year, at the same race, I placed 11th overall & 1st American. 4 days after an all-out 10K, and with a tough 🇺🇸 contingent, duplicating the podium position seemed like plenty of a challenge. I figured I’d sit back in the pack and run controlled. The Africans would drop us early and I would let them go, staying focused on the goal.
.
I started slow off the line and a determined, charging American woman went flying by me. I picked it up a notch. Eyes on the prize. The leaders took us out hard, then settled, then pressed, then settled, then sprinted, then settled. My American competition hung, so, so did I.
.
I started hurting at mile 5. I thought to myself, ‘well then, for the next 4.3 you’re going to run through pain’. No excuses. In the past when I’ve felt uncomfortable I’ve slowed down, but not this time.
.
Going uphill near mile 7 I got dropped, but caught back up quickly on the downhill. On a sharp turn someone tried to cut me off and I threw an elbow up to protect my lane. I started envisioning myself breaking the tape and being draped in the 🇺🇸. They broke me for good at mile 8 & I clawed to the finish, placing 6th, 5 spots 🆙 from last year.
.
Watch out next year🥇💪

It’s been a heck of a year! Grateful to be able to travel the world doing what I love. When I was at Buchanan High School (c/o 2000) @buchanantrack in Clovis, CA, my coaches would get on me because I would sneak in road races on the weekends. We raced so much already, I constantly just loved it. I would wake up the next morning early just to see my name in the @thefresnobee from the road race results from the day before. For over 20 years I have just wanted to race, it’s what makes me happy and makes me feel alive/free. Always do what makes you happy. You only live once. Shout out to all the beautiful people I met and connected with along the way ❤️
.
.
.

2018 Race Season
3/3 Fresh 15k (Tyler, TX) 46:36
3/25 Warsaw Half (Warsaw, 🇵🇱) 1:06:20
4/22 London Marathon (London, 🇬🇧) 2:17:39
5/5 Newport 10k (Newport, NJ) 30:11
6/3 Rock N Roll SD 1/2 (San Diego, CA) 1:04:56
6/9 La Leche 10.5k (San Jose, 🇨🇷) 33:48
6/16 Garry Bjorklund 1/2 (Duluth, MN) 1:03:22
6/24 San Juan 21km (San Jose, 🇨🇷) 1:06:09
7/08 Boilermaker 15km (Utica, NY) 45:48
.
.
.
Next up is @missoulamarathon Half July 15th. The show is not over. Til the wheels fall baby!

Q: What is this so-called "Summer of malmo"?

A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on RELAXED and emphasis on COMMITMENT. Make this a social event.

Q: Who is it for?

A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?

A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?

A: I don't, these workouts are only examples, you can customize it any way that you want - EXCEPT FOR THE INTENSITY LEVEL. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of malmo. The product and your warranty will be null and void.

Q: How do I start?

A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?

A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?

A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?

A: On the track. Why? Because the PROGRAM is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?

A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?

A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold.
   Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over.
   Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session.
   The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?

A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?

A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm
carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?

A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare your for the real work to begin in September.

Q: No hill repeats?

A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's PHYSICAL and MENTAL. By meeting twice a week and running in a group the mental effort should be at a minimum. REMEMBER, NO RACING IN THE F*****' WORKOUT!!! There will be plenty of time for that later.

Q: What about the other days?

A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.

A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?

A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?

A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?

A: (1) twice-a-day, as many days as you can - four, five or six days a week (2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot (3) meet with a group twice a week (4) one tempo run of just four to six miles and (5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m (5) don't try to impress anyone, run within yourself (6) relax, the real training doesn't begin until September.

The grind is brutal and ugly at times. Especially when you start having expectations of getting a personal best, then imagine the people who are trying to win races and even make 🇺🇸 teams. We all judge ourselves off our best feeling, our best performances, as if that is how we are suppose to feel/perform every time. Day to day throughout the year I struggle most/more days than the days I actually feel good. I am not ambitious everyday, I am vulnerable and somedays I wake up with a ton of negative thoughts weighing me down. I feel paralyzed at times and I have a huge battle in my mind before even getting out of bed. I eventually get it done, but the moral of the story is, you are gonna have to overcome your self doubt. You are going to have to fight and put in that work. There is no way around it. If you are not willing to do that, don’t complain when you don’t reach your goals. Hang in there, do the best you can day to day. Trust me, you are not alone.

An except from the Alberto Salazar Edition (link in bio), from the chapter explaining the training program Mo Farah used to win double double Olympic Gold over 5000m/10000m]

Alberto Salazar prescribes two-week shorter cycles, within 20 week longer cycles. He believe’s in 2*20 week cycles per year.

Here is a general outline for the majority of the year. (more specific in the final 6-7 weeks of each cycle).
-
1. One short speed session per week year round.

In the fall this can be hills and 200’s. The key is progression. If Galen wants to run 12×200 in 25.5 in August, he starts in late March/April (double periodisation) with 200’s in 29. Always a 200 jog between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400’s or a mix of short intervals)

2. One longer workout per week.

This can be long intervals (ex: 6×1600 w/400j or 8×1200 w/400j) or a 6-8 mile tempo run. Again the key is progression. Moving from say 4:30-25 for mile repeats down to 4:11-4:13 for Galen. The intervals are faster than 10k race pace, but longer recoveries than most other “elite” runners training. Just an interesting side note.

3. One medium interval workout every other week.

Most of the time is 600’s or 800’s or 600m breakdowns (600,400,300,200). 3 or 4 sets of the breakdowns, or 8×800.

4. One long run once per week.

One week is a slower long run and one week is a harder long run. The hard long run for Mo and Galen would be anywhere from 5:00 to 5:30 depending upon the time of year. Normally 17-20 miles.

The last 6-7 weeks before your key race is the hardest training cycle.

Notice very little to no racing for Salazar’s athletes in this time period.

Normal easy runs are around 5:40-45/mi (3:30-3:35/km) for Mo and Galen.

Trautmann says the training he did 20 years ago is very similar to the training he does today, partially because Gagliano’s coaching philosophy has not changed. He does, however, run his recovery days slower.

“I run very slow, but I also run hard three days a week. I can’t recover unless I run 8- to 9-minute pace,” Trautmann says.

He does most of his recovery runs in Central Park or, during the winter, on the treadmill, due to his dislike of the cold.