Remembrance of Things Past
(continued)

( I invite your thoughts and comments; send them here and I will post them on this page if you wish.)

SUMMER OF MALMO

To paraphrase George Costanza:" It's going to be the 'Summer of malmo!'"

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.

Any more questions? Just ask me, I'll amend the "Summer of malmo" accordingly.

summer of malmo '82

Freedom Trail '82 (pic. to right)

 

June 27 - July 3-1982   Week = 116.5
6/27 S - PM 17.5 moderate over hilly course
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
-------------------------------------
July 4 - July 10 Week = 69
7/4 S - AM 14 slow feel very ill
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
---------------------------------------
July 11 - July 17 Week = 124
7/11 S - PM 20 moderate
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
----------------------------------------
July 18 - July 24 Week = 128
7/18 S - Brownsville 5 miler, 2 warmup, 5 mile race in 24:12(1st), 5 warmdown
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
--------------------------------------
July 25 - July 31 Week = 133
7/25 S - AM 8 slow PM 5 slow
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
-------------------------------------
August 1 - August 7 Week = 111 miles
8/1 S - PM 3 warmup, 2 miles in 8:53.1 (in NB 990s), 1.5 warmdown
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
-------------------------------------
August 8 - August 14 Week = 93 miles
8/8 S - AM 2 easy PM Riverside 5 mile, 3 warmup, 5 mile race in 23:11 (4th), 5 mile warmdown
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
------------------------------------
August 15 - August 21 Week = 142 miles
8/15 S - AM Falmouth Road Race 3 warmup, 7.1 mile race in 33:10 (8th), 4 warmdown
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
-------------------------------------
August 22 - August 28 Week = 141 miles
8/22 S - PM 21 miles moderate
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
----------------------------------------
August 29 - September 4 Week = 103 miles
8/29 S - PM 4 warmup, 10 x Chestnut Hill (69-71), 5 warmdown
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
----------------------------------------
September 5 - September 11 Week = 128 miles
9/5 S -AM 7 slow PM 4 slow
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
-----------------------------------------
September 12 - September 18 Week = 102 miles
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
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!
--------------------------------------------
September 19 - September 25 Week = 108 miles
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
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
---------------------------------------------
September 26 - October 2 Week = 94 miles
9/26 S - PM 11 easy
9/27 M - PM 12 moderate
9/28 T - AM 4 hard (22:40) PM 4 warmup, 10x400(59,59,61,59,61,60,61,60,60,59) w/200jog, 4 warmdown
9/29 W - AM 10 easy PM 9.5 slow
9/30 T - AM 4 easy PM 9 moderate
10/1 F - AM 5 easy PM 8.5 easy
10/2 S - AM 4 easy PM 5 easy
-----------------------------------------
October 3 - October 9 Week = 120 miles
10/3 S - AM Freedom Trail, 3 warmup, 8 mile race in 37:17 (1st...4:33,9:06,13:40,no mercy...) 4 warmdown
10/4 M - PM 18 easy
10/5 T - AM 6.5 easy PM 13 miles fartlek (10:00 hard, 10:00 easy)
10/6 W - AM 5.5 hard PM 14 moderate
10/7 T - AM 5.5 moderate-hard PM 14.5 moderate
10/8 F - AM 9 moderate PM 12.5 moderate
10/9 S - AM 7 easy
----------------------------------------
October 10 - October 16 Week = 134 miles
10/10 S - PM 30 moderate (3:03:00)
10/11 M - PM 12.5 miles fartlek (5:00 hard, 5:00 easy)
10/12 T - AM 10 easy PM 10 easy
10/13 W - AM 7.5 moderate PM 12 moderate
10/14 T - AM 5.5 moderate-hard PM 3 warmup,2 mile (8:55.5),800(2:09.7),4x400(62.7,62.3,60.8,59.7),6.5 warmdown
10/15 F - AM 10 slow PM 6.5 easy
10/16 S - AM University City Ten Miler, 2 warmup, 10 mile race in 49:02(1st), 4 warmdown
---------------------------------------
October 17 - October 23 Week = 79 miles
10/17 S - PM 11.5 easy
10/18 M - AM 5.5 slow PM 9 easy
10/19 T - PM 4 warmup, 12x400(64,64,64,64,64,64,64,64,62,61,60,60), 5.5 warmdown
10/20 W - AM 9 easy PM 6.5 easy
10/21 T - AM 7 slow PM 9.5 slow
10/22 F - PM 7 easy
10/23 S - rest
---------------------------------------
October 24 - October 30 Week = 27 miles
10/24 S - AM NYC Marathon, 1 warmup, marathon in 2:13:29(7th)


malmo remembers

The following story is a response by malmo to this question from the former Track and Field Media.com website:
"Doug brown is a national champion, 3 time Olympian, and in the summer of 1978 he went to
Europe and ran 21 races. What were his times, splits, and places?"

Cruel Shoes
By malmo

Being your link "back to the future", I thought that I'd re-tell the story of the "Cruel Shoes" for the benefit of the Track and Field Media.com readers. If I didn't witness the legend unfold in front of me with my own eyes, I, too, would have a difficult time believing this bone-chilling tale. So lock up the doors and turn on the lights. Listen closely my friends, what follows is the incredible story of The Cruel Shoes.

It's August 1978, the night before that 21st and last race of the year - the 3000m steeplechase at ISTAF - in a Berlin hotel room:

"Malmo," said Brown, as he pulled his spikes from his bag, "I'm pulling out all stops tomorrow!"

"Wudda ya mean?" I asked.

"I'm breaking out the 'Cruel Shoes'."

"Cruel Shoes", you see, was not only the title of a book by comedian Steve Martin, it was also the moniker that "Brownie" had given to his favorite racing shoes: a pair of two-tone, blue-on-blue Nike Vanquers. These were not just any ordinary shoes, mind you, these were magical shoes - the Cruel Shoes. Every time that Brownie laced-up those spikes, it would result in a personal best. Every time.

It started out auspiciously enough in the 10,000m at Stockholm, where he would run 27:54.2, good enough for third place and a personal record. Damn near stole the race:

"Malmo, how much?", asked Brownie after surging into the lead with a 64.0 on the twelfth lap.

"Fifty yards, don't look back! JUST GO!", I hollered.

Brownie couldn't turn his head to look back even if he wanted to. The previous night, in a Stockholm restaurant, he wrenched his neck out in a wrassling match with Polish shot put champion Wladyslaw Komar.

The 20,000 spectators in the stadium were now being held captive by a gang of two: Brownie on the track in the midst of a jailbreak, with your fearless narrator directing this madness from the sidelines.
Next Lap, this time a 64.9:

"How much?"

"Seventy-five yards, Brownie! DO IT AGAIN!"

The legend of the Cruel Shoes had taken root after another PR in the 5000m, a 13:40.6 in Nijmegen, behind hometown hero Jos Hermans. Then another, this time at 3000m, a 7:58.7 in Karlskroner. Soon after that, in Olso, home to the venerable Bislett Stadium, another 5000m PR: 13:34.3 . The legend was now burning completely out of control, consuming all who stood in its way. In Reykjavik, Iceland, of all god-forsaken places, the Cruel Shoes, with Brownie riding as jockey, threw in a 1500m PR (3:45.4). After that race the meet promoter confided, "I've lived in Reykjavik all of my life and I've never, ever, seen a day here without wind - until today."

Coincidence or Cruel Shoes?

Don't think that he wore them in every competition, either. He didn't. Sure, he raced in other shoes, but not once during that reign of terror did he record a PR while wearing any of the others at his disposal. Whenever he came back to the beloved Cruel shoes - sure enough, just like magic, a 13:33.9 (Warsaw) would appear out of nowhere, and result in another PR! By the way that Brownie was running, you'd think that he  was wearin' the freakin' Ruby Red Slippers or something! When he slipped the Cruel Shoes on his feet, I swear that I could hear a heavenly chorus in the background. Made tears well up in my eyes all blurry-like.Brownie's high-beams were flashin', so just - get - out - of - his - freakin' - way!

Those shoes had some kind of really powerful Mojo workin' for 'em. One night, Brownie told me, he was visited in a dream by a prophetic white salamander named 'Dinwoody' who whispered to him softly, "...caf-feine...caf-feine..." He awoke in a hypnagogic stupor. Could this cryptic dream possibly have meaning? Was he drinking too much Mountain Dew? He didn't think so. Besides, Brownie didn't buy into any of that New Age dream therapy bullhocky.

Back in that hotel room in Berlin:

"Wudda ya mean you're breakin out the Cruel Shoes?", I asked.

"It's the last race of the year and I'm breaking 'em out just one more time."

"You're not breaking out no freakin' Cruel Shoes, Brownie. You're perfect record's at stake. You're telling me that you're gonna risk it all, risk your perfect record for just one lousy steeplechase?"

"Yup, I'm breakin' 'em out."

"I don't think that the Cruel Shoes can hold up. Look at this. See that thread? Yeah, that one - right there. It'll bust out on you in the water jump! You'll regret ever wearin' 'em when everyone in the field, including Richard Simmons, passes your sorry, rocky-top ass."

 "Malmo, it's not gonna work. There's nothing you can say. I'm still breakin' out the Cruel Shoes tomorrow."

 "I'm through with you, Brownie! I'll file a protest. The rules say that everyone must have the same advantage!"

 "Nothin' in the rule book 'bout Cruel Shoes", he said with a grin.

 "Say 'Goodnight, Brownie'."

 "Sleep tight, Malmo. Don't let the Cruel Shoes bite."

The next day, Doug Brown would go on and set yet another PR, this time an American Record 8:19.3, and second place behind Polish Silver Medalist Bronoslaw Malinowski. If the Cruel Shoes possessed the powers of 50 men, then our brother in Heaven (Brono, r.i.p. 1981) wore shoes that night with the powers of 51.

EPILOGUE:

Two years later, Brownie would break out the Cruel Shoes again for the last time - the finals of the 1980 U.S. Olympic Trials. Ashes to ashes, and dust to dust, the streak would finally come to an end. It took the fury of a caffeine-crazed Mormon to break the spell. [can you hear the heavenly chorus yet?] No Personal Record this time for Brownie and his shoes. He did, however, run 8:20.6 - good enough for second place and a spot on his third Olympic Team.

The Cruel Shoes are now retired and on display in the Museum of Un-Natural History, somewhere in Gainesville, Florida.

How did your fearless narrator make out in the Trials? Remember that thread - the one that was 'right there'? It bust out on me in the first water jump of the qualifying rounds.
Richard Simmons passed me shortly thereafter.

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