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August 5, 2004
Oregon Drills
I finally figured out this whole hotzone thing here in Spokane and actually can connect right here from my deck. I'm not actually in the zone but since I have a direct line of sight to some of the antenna I still get 42% signal strength, whatever that means. I'm new to the whole wi-fi thing and only tried it out because I thought I might be able to get internet for free - and I was right! Now I get to sit out on my deck and do the internet thing without having a 40' wire connected to my computer and even better I will get to tell Comcast to take a flying leap. I only get 2 hours free per day, but I think that will be enough until they introduce their rates for unlimited use which will hopefully be not very much. I also found out yesterday that one of my favorite coffee shops has wi-fi newly installed so if my two hours run out I can always go there. Anyway if you have a laptop and several opportunities to connect through wi-fi I would recommend it. It didn't take me too long to figure it out and works just as well as the cable modem - at least so far.
I can hardly believe the weather right now. Out here on the deck it's absolutely perfect. Weather dot com says its 73 degrees, 46% humidity, no wind and barely a cloud in the sky, plus its sunset to boot! It was especially nice to get to run in the afternoon. It gave me an extra 8 hours of recovery, which I needed after running more in the last 5 days than all of last week.
Today's run was a two-mile run to Corbin Park and then 30 minutes of Oregon Drills, followed by the two-mile run back home. Oregon Drills, for those of you unfamiliar - most of you, are 100m strides. You start with 100m of jog, followed by 100m of race pace, and then 100m of sprinting. This is repeated over and over until time runs out. I know it doesn't sound very exciting, but it isn't as boring as you'd think. Normally I do them on a football field and run down the sideline, up the middle, and then back down the other sideline. That usually gives me about 10-15 seconds of jogging rest between the race pace and the sprint plus about a minute of jog time between the sprint and the next race pace 100. Today I guesstimated 100m at the park, which is a little wider than a football field and did a similar pattern though the trees. I didn't work very hard except on the sprints so it really didn't feel like I did more than 14x100m hard, but in the end I had 8 miles in the bank plus some better leg turnover than I've had in awhile.
Later tonight I'm going to have to add an About this Blog to this blog. I've been putting it off for several reasons, mainly I assumed anyone reading the Blog either already knew me or probably didn't care very much. Both are probably still true, but I just in case someone does care, it will be there.
Posted by at August 5, 2004 7:24 PM
Comments
The Oregon Drills sound fun. Help me out here, so I can do a workout. I'll go to a track for this one, so just do 100m jog, 100m race pace, 100m sprint in repetition, no rest breaks? How many miles can you do in 30 minutes? I can only do about 5 miles of actual speed before I peter out. But I bet I'd hit 30 minutes before 5 miles. And, finally, why are they called the Oregon Drills? ...This is exactly why this blogging thing is a good idea, so some chick in Texas can do a Pacific Northwest workout!
Posted by: Meghan at August 6, 2004 10:32 AM
Just over 4 miles is pretty good for 30 minutes of Oregon Drills. You get a short break between the 100m race pace and the 100m sprint by jogging from the center of the field to the sideline (about 10 seconds) and then after the sprint you jog back to the opposite sideline to run your next 100m jog in the opposite direction from which you started. Try to imagine a big S on the football field and that's what you run. The S actually ends up getting turned around after each set, so I like to do Oregon Drills when its windy, so half of the sprints are into the wind and the other half with the wind. You can do them without the S on the field and it would work out to be like 110m of jogging, 100m of race pace, 20m of jogging, 100m of sprint, 140m of jogging, 100m of race pace, 20m of jogging, 100m of sprint, 140m of jogging, etc.
This was apparently one of Prefontaine's favorite workouts.
Posted by: james at August 6, 2004 12:43 PM
Here's another version I found on the net:
What is the basic philosophy behind Wake Forest's training methods?
When Bill Dellinger came in 2 years ago he began training us under the old Oregon System. Now our new coach, Gary Sievers has continued that. Basically, it is a hard-easy mentality where the hard days are very hard and the easy days are very easy. We do something called the Oregon Drill every Tuesday-Thursday morning. You step on the track with no warm-up. Run an easy 1000, do 12 x 100 sprints on the infield rotating easy (XC pace), medium (mile pace), hard (sprint). Then you repeat the 1000 at a medium pace, 12x100, 1000 at a hard pace (2:38-2:42), then 12x100. Tuesday afternoon, we would normally come back with 4-5 x 400 @ 60 with a 90 second lap recovery, easy 2 miles, 4-5 x 400 @ 60/90. Thursday would normally be 300's in the afternoon.
Posted by: james at August 6, 2004 1:06 PM
James, thanks! I think I'll do one of these workouts next week. Meghan
Posted by: Meghan at August 7, 2004 7:55 AM
I'll start these soon!
Posted by: Mike Stankus at July 8, 2008 5:59 PM
You are incorrect. The Oregon Drill is also known as the 30/40. It consists of running laps around a track alternating 30 second 200s and 40 second 200s. Nike even made a shoe called the 30/40 to celebrate this workout. Steve Prefontaine held the record for most laps completed (6 miles) at this pace from 1970 - 2008 until Galen Rupp beat this while running 8 miles like this.
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