A guy wrote:
Dude has a sick training log
Only on Bob Hodge's website can you get side by side weekly training comparisons from Greg Meyer and George Malley.
June 28 – July 4-1982
Meyer 100 miles
6/28– Mon. A.M.; P.M. 8
6/29 - Tues.A.M. 8; P.M. 6+ pickups
6/30 Wed. A.M. 10; P.M. 3 up, 4 x (440, 220) . 62, 30, 60, 29, 60, 29, 58, 27, 2 cooldown
7/01 Thurs. A.M. 10; P.M. 5
7/02 - Fri A.M. 7
7/03 - Sat A.M. 5; P.M. 2 warmup, 1 mile race 4:09.8, 4 miles down
7/04 - Sun. P.M. 19 Good
Malmo 116 miles
6/28 M - AM 4.5 moderate PM 12 moderate
6/29 T - AM 7 slow PM 4 very slow (very humid can't breathe)
6/30 W - AM 6 easy PM 10 moderate
7/01 T - AM 5 easy PM 3 warmup, 3x 1 mile w/ 400 jog( 4:34,4:33,4:30) 4x400 (61,61,61,59) 4 warmdown
7/02 F - AM 8.5 moderate PM 3.5 warmup, 10 x heartbreak hill (1:39, last one 1:33), 3.5 warmdown
7/03 S - PM 16 moderate
7/4 S - AM 14 slow feel very ill
July 5 - July 11
Meyer 99 miles
July 5 Mon. A.M. 5 up, 4.5 mile race (1 st place); P.M. 8
July 6 Tues A.M. 10; P.M. 9 in Chicago
July 7 Wed P.M. 9
July 8 Thurs A.M. 10 in Maine
July 9 Fri A.M. early 15; P.M. 8 (4 miles of good fartlek)
Jul 10 Sat A.M. 20 at 6:20 pace (2:07)
Jul 11 Sun. 0 - big toes - bad blister
Malmo 69 miles
7/5 M - Flu
7/6 T - Flu PM 8.5 slow
7/7 W - Flu PM 11.5 slow
7/8 T - Flu PM 10 slow
7/9 F - Flu PM 9.5 easy
7/10 S - AM 4 moderate PM 3 warmup, 8x400 (62.1) w/200 jog, 3 warmdown
7/11 S - PM 20 moderate
July 12 - July 18
Meyer 115 miles
Jul 12 - Mon. A.M. 12; P.M. 3
Jul 13 - Tues. A.M. 12 HOT !!!
Jul 14 Wed. A.M. 7; P.M. 9
Jul 15 Thurs. A.M. 8; P.M. 3 up, 6 x Hills at Pump House (1:32,1:32,1:31,1:31,1:33,1:28); 3 miles down
Jul 16 - Fri A.M. 10; P.M. 7
Jul 17 - Sat A.M. 10 early; P.M. 8 Hot, sub-6:00
Jul 18 - Sun. A.M. 17 - 6:40 pace HOT!!!; P.M. 3
Malmo 124 miles
7/12 M - AM 9 moderate PM 13.5 fartlek (10 min easy, 10 min hard)
7/13 T - AM 4 moderate-hard PM 3 warmup, 6x800 (2:10,2:10,2:10,2:10,2:10,2:06) w 400 jog, 4 warmdown
7/14 W - AM 10 easy PM 17 moderate (last 5 hard)
7/15 T - AM 4 easy PM 10.5 easy
7/16 F - PM 13.5 easy
7/17 S - AM 4 slow PM 6.5 slow
7/18 S - Brownsville 5 miler, 2 warmup, 5 mile race in 24:12(1st), 5 warmdown
July 19 - July 25
Meyer 131 miles
Jul 19 - Mon. A.M. 9; P.M. 3 up, 7 x Hills at Pump House (1:29,1:31,1:30,1:30,1:30,1:28,1:29);
3 miles down Very good and very HOT !!!
Jul 20 - Tues. A.M. 10; P.M. 9 - w/pickups + 55's
Jul 21 Wed. A.M. 15; P.M. 5 + strides
Jul 22 Thurs. A.M. 9; P.M. 9
Jul 23 - Fri A.M. 9; P.M. 3 up , 6 X 1 Mile in (4:42, 4:41, 4:38, 4:37, 4:36, 4:33) in flats
Less than 2:30 rest, 880 of 55's, 2 down
Jul 24 - Sat A.M. 21 good over hills
Jul 25 - Sun. A.M. 13 easy
Malmo 128 miles
7/19 M - AM 15 easy PM 8.5 easy
7/20 T - PM 17 easy
7/21 W - AM 10 moderate AM 11 fartlek (5:00 hard, 5:00 easy)
7/22 T - AM 8 easy PM 4 warmup, 12x200 (28-28.5) w 200 jog, 3 warmdown
7/23 F - AM 4 easy PM 14 moderate
7/24 S - AM 18.5 moderate
7/25 S - AM 8 slow PM 5 slow
July 26 - Aug
Meyer 74 miles
Jul 26 - Mon. A.M. 9 easy; P.M. 3 up, 8 x Pump House Hills (1:30,1:28,1:28,1:27,1:29,1:27,1:27,1:28) 3 miles down - Best hill workout EVER!!
Jul 27 - Tues. A.M. 10 easy ; P.M. 8 legs are very tired from Hills
Jul 28 Wed. A.M. 6; P.M. 12 + 3 miles late
Jul 29 Thurs. A.M. 9; P.M. 2 up , 12 X 220 at 32 ; 1 down; Back went out again.
Jul 30 - Fri A.M. 6 easy; P.M. 3 Back is very BAD - got treatment.
Jul 31 - Sat 0 - Treatment - acupuncture
Aug 1 - Sun. 0
Malmo 133 miles
7/26 M - PM Nike Holliston 5.2 mile, 2.5 warmup, 5.2 mile race in 25:26 (4th), 6.5 warmdown
7/27 T - AM 8.5 moderate PM 4 warmup, 2x200(28.5), 2x300(45.2,45.2), 1x400(59.1), 2x300(45.2,44.3), 2x200(28.5), 2 warmdown
7/28 W - AM 9.5 moderate PM 14.5 moderate
7/29 T - AM 9.5 moderate PM 4 warmup, 10x400(61.3) w/200 jog, 4 warmdown
7/30 F - AM 9 moderate PM 11 moderate
7/31 S - AM 11 moderate PM 12.5 moderate
8/1 S - PM 3 warmup, 2 miles in 8:53.1 (in NB 990s), 1.5 warmdown
Aug 2 - Aug 8
Meyer 68 miles
Aug. 2 - Mon. 0 - Treatment
Aug 3 - Tues. 0 - Treatment
Aug 4 Wed. A.M. 7; P.M. 5 tight - stiff - sluggish
Aug 5 Thurs. A.M. 7; P.M. 9 Hard - a little sore; Treatment
Aug 6 - Fri A.M. 9; P.M. 6 up, 220/330 in (30, 46, 30, 45, 30, 45, 30); 2 down - still tight and no lift
Aug 7 - Sat A.M. 7 easy
Aug 8 - Sun. A.M. 5; P.M. 2 up, 5 mile race - 1st in 22:45; (4:20 - 8:59 - 13:38 - 18:18 - 22:45) Am very lucky back came around so fast - have iced it after all runs - Not running from the start made a difference. Great race effort!
Malmo 111 miles
8/2 M - AM 10 moderate PM 11 hard (1:01:30)
8/3 T - AM 4 easy PM 3 warmup, 300(44.1), 2x800(2:00.4,1:59.8), 400(57.1), 300(42.0), 4 warmdown
8/4 W - AM 11 easy PM 11 easy
8/5 T - AM 8.5 easy PM 10 moderate
8/6 F - PM 14.5 moderate
8/7 S - AM 6 slow PM 5 easy
8/8 S - AM 2 easy PM Riverside 5 mile, 3 warmup, 5 mile race in 23:11 (4th), 5 mile warmdown
Aug 9 - Aug 15
Meyer 140 miles
Aug. 9 - Mon. A.M; . 8 Treatment; P.M. 21 (2:23)
Aug 10 -Tues. A.M. 10; P.M. 10 very tired and sore
Aug 11- Wed. A.M. 8; P.M. 3 up , 6 X Hill in Weymouth,; 3 down still sore and tired
Aug 12 Thurs A.M. 9; P.M. 9 easy
Aug 13 - Fri A.M. 7; P.M. 2 up, 1 ½ @ 6:53 ½ @ 2:12; 1 m @ 4:30 ¾ @ 3:21; ¾ @ 3:21 1 m @ 4:32;
½ @ 2:11 1 ½ @ 6:53; 2 down - 7 ½ miles of intervals!!!
Aug 14 - Sat A.M. 21+ (2:18)
Aug 15 - Sun. A.M. 8; P.M. 8
Very good week - 2 long runs - great track + OK hills. Not bad!
Malmo 93 miles
8/9 M - PM Sore throat/fever 13 moderate
8/10 T - AM Sore throat/fever 4 moderate PM 6 easy
8/11 W - AM 4 easy PM 14 easy
8/12 T - AM 8.5 easy PM 8.5 easy
8/13 F - AM 4 easy PM 6 easy
8/14 S - Am 4 easy PM 6 easy
8/15 S - AM Falmouth Road Race 3 warmup, 7.1 mile race in 33:10 (8th), 4 warmdown
Aug 16 - Aug 22
Meyer 101 miles
Aug. 16 - Mon. A.M. 10; P.M. 3 up, 7 x Hills at Pump House Great! (1:26,1:26,1:27,1:26,1:26,1:22.3 - Record, 1:27); 3 miles down
Aug 17 -Tues. A.M. 10; P.M. 10 (Treatment)
Aug 18- Wed. Noon: 5; P.M. 2 up, ¾ @ 3:17 Very Good !!; (½ @ 2:09; ½ @ 2:09; ½ @ 2:08; ½ @ 2:07; ¾ @ 3:12 3 down;
Aug 19 Thur A.M. 10; P.M. 5
Aug 20 - Fri A.M. 7
Aug 21 - Sat A.M. 3 up, 10-mile race , 3rd in 47:50 , Shit!; 1 down
Aug 22 - Sun. A.M. 10
Malmo 142 miles
8/16 M - AM 10 moderate PM 10 moderate
8/17 T - AM 10 moderate PM 13 easy
8/18 W - AM 4 moderate PM 4 warmup, 1200(3:17), 4x800(2:09,2:09,2:09.2:07), 1200(3:12), 4 warmdown
8/19 T - AM 10 moderate PM 12.5 moderate
8/20 F - AM 8.5 moderate PM 3.5 warmup, 8 x Chestnet Hill (2:00,2:00,2:00,2:01,2:04,2:02,2:02,2:00)
8/21 S - AM 13 moderate PM 10 moderate
8/22 S - PM 21 miles moderate
Aug 23 - Aug 29
Meyer 124 miles
Aug. 23 - Mon.P.M. 21 - in 2:20
Aug 24 -Tues. A.M. 8; P.M. 8
Aug 25- Wed. A.M. 3 up, 6 x Hills in Weymouth (:69 :66:70 :67:68 :60); 3 miles down; P.M. 5 easy
Aug 26 Thur A.M. 10; P.M. 7
Aug 27 - Fri A.M. 8; P.M. 3 up , 3 x 1 ¼ @ 4:28 + 68, 66, 64; 2 x ¼ @ 62; 3 miles down
Aug 28 - Sat A.M. 8; P.M. 2 up, 10km race , 1st in 29:00; 2 down
Aug 29 - Sun. A.M. 21 - 1 warmup; 2 mi @ 9:58 - 2 minute surge every six minutes until one hour, then 5:00 surge, then a 1 min. surge every six minutes, until end at track with 1 mile in 4:55.
Total time for 20.3 mi = 1:58; (1 x 2 mile in 9:58, 7 x 2:00, 1 x 5:00, 7 x 1:00, 1 x Mile in 4:55)
Malmo 141 miles
8/23 M - AM 10.5 moderate-fast PM 4 warmup, 3x400-400-800 (62,62,2:07.1,60.4,61.1,2:07.0,60.1,60.1,2:08.4) w/200-200-400 jog, 4 warmdown
8/24 T - PM 20 moderate
8/25 W - AM 11 moderate PM 11.5 moderate-fast
8/26 T - AM 12 hard PM 11 moderate
8/27 F - AM 6 moderate PM 8.5 easy legs are shot!
8/28 S - PM 17 easy
8/29 S - PM 4 warmup, 10 x Chestnut Hill (69-71), 5 warmdown
Aug 30 - Sept 5
Meyer 92 miles
Aug. 30 Mon.A.M. 10 easy; P.M. Willie Nelson Concert!
Aug 31 -Tues. A.M. 9; P.M. 10
Sept 1 - Wed. A.M. 8; P.M. 3 up , 5 x 880 @ 2:10; Less than 2:00 rest, 1 down, raining and cold
Sept 2 - Thur A.M. 6; P.M. 10 - some good timed fartlek!
Sept 3 - Fri A.M. 8; P.M. 8
Sept 4 - Sat P.M. 8
Sept 5 - Sun. A.M. 6; P.M. 2
Malmo 103 miles
8/30 M - AM 4 easy PM 11 slow
8/31 T - AM 4 easy PM 4 warmup, 8x800(2:10) w/400jog, 4 easy
9/1 W - PM 13 moderate
9/2 T - AM 4 easy PM 4 warmup, 1 mile (4:16.1),8x200(27.7) w/ 200 jog, 4 warmdown
9/3 F - AM 4 easy PM 12 easy
9/4 S - AM 4 easy PM 9 easy
9/5 S -AM 7 slow PM 4 slow
Sept 6 - Sept 12
Meyer 94 miles
Sept 6 Mon. A.M. 3 up , 12.4 Race - 20km; New Haven. 1 st 58:26 - AR !! 28:55 @ 10k - 46:55 @ 10 mile; 2 down
Sept 7 -Tues. A.M. 6; P.M. 8
Sept 8- Wed. A.M. 15
Sept 9 Thur A.M. 8; P.M. 2.5 up , 4 x 3/4 (3:19, 3:15, 3:14, 3:09); Less than 2:30 rest; 2 down
Sept 10 - Fri P.M. 8
Sept 11 - Sat A.M. 5; P.M. 5
Sept 12 - Sun. A.M. 3 up , 9.3 race (44:55) 2nd
Malmo 128 miles
9/6 M -AM New Haven 20k, 3 warmup, 20k race in 59:42(3rd), 4 warmdown
9/7 T -PM 15 easy
9/8 W -AM 10 easy PM 11 easy
9/9 T -AM 7 easy PM 4 warmup, 4 x1200(3:19,3:16,3:15,3:09) very easy! w/ 400 jog, 4 warmdown
9/10 F - PM 22 easy
9/11 S - AM 9 easy PM 11 moderate
9/12 S - PM 3.5 warmup, 8 x heartbreak hill (1:36,1:35,1:35,1:35,1:35,1:35,1:37,1:36), 3.5 easy
Sept 13 - Sept 19
Meyer 97 miles
Sept 13 Mon. A.M. 9
Sept 14 -Tues. P.M. 21 (2:01 for 20+); 2 miles on track, 2 min. surge at 30, 2:00 on - 2:00 off - 5:00 on at 1 hour, 2:00 on - 2:00 off - 5:00 on at 16 miles, 1 mile on track
Sept 15- Wed. A.M. 10
Sept 16 - Thur A.M. 8; P.M. 3 up , 3 x (880, 1 mile) in 2:15 2:14 2:13; 4:39 4:38 4:36; 2:00 rest; 3 down
Sept 17 - Fri A.M. 8
Sept 18 - Sat A.M. 3 up , 10 mile race in Ann Arbor, 49:10; 3 down
Sept 19 - Sun. A.M. 14 easy
Malmo 102 miles
9/13 M - AM 4 hard (21:14) PM 10 moderate (59:30)
9/14 T - AM 4 easy PM 12.5 moderate
9/15 W - AM 7 easy PM 4 warmup, 2 x 1mile (4:16.4,4:15.8) w 2:30 jog, 4 warmdown
9/16 T - AM 8.5 moderate PM 12 easy
9/17 F - AM 4.5 easy PM 10.5 easy
9/18 S - PM 6 slow, very humid, can't breathe!
9/19 S - AM Philly Distance Run, 2.5 warmup, 13.1 race in 1:01:43(AR 2nd) Winner Mike Musioki 1:01:35(WR), 2.5 warmdown
Sept 20 - Sept 26
Meyer 81 miles
Sept 20 Mon. A.M. 10
Sept 21 -Tues. A.M. 10
Sept 22- Wed. P.M. 8
Sept 23 - Thur A.M. 8; PM. 4 up , 6 x 330 @ 46 , 1 down
Sept 24 - Fri P.M. 6
Sept 25 - Sat A.M. 4
Sept 26 - Sun. A.M. 2 up , 26.2 Race - Chicago Marathon - ***1 st , 2:10:59***
Felt Great - easy - under control!
Malmo 108 miles
9/20 M - PM 17.5 easy
9/21 T - AM 9.5 easy PM 13 easy
9/22 W - PM 8.5 easy
9/23 T - AM 5.5 easy PM 7.5 easy
9/24 F - AM 7 slow PM 4 slow
9/25 S - AM Virginia Ten Mile 2 warmup, 10 mile race in 48:35(6th), 5 warmdown
9/26 S - PM 11 easy
13 week totals
Greg averaged 101 miles
12 long runs: 8 x 20 miles, 1 x 17 miles, 3 x 15 miles
6 hills (4 x 1:30, 2 x 1:10)
7 hard track
4 track speed
6 races
Malmo averaged 115 miles
12 long runs: 4 x 20 miles, 5 x 17 miles, 3 x 15 miles
4 x hills (1 x 2:00, 2 x 1:35, 1 x 1:10)
12 track
4 track speed
7 races
Raced each other twice.
Aug 8 Riverside 5 mile, Meyer 22:45 (1st), Malmo 23:11 (4th)
Sept 6 New Haven 20k, Meyer 58:26 (1st), Malmo 59:42 (3rd)
Same workout twice (trained together?)
Aug 18, 3/4 mile, 4x800, 3/4 mile (3:17, 2:09, 2:09, 2:08, 2:07, 3:12)
Sept 9, 4 x 3/4 (3:19, 3:15, 3:14, 3:09)