2008olympictrialsakatommyleonard

To paraphrase George Costanza: "I proclaim this '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 you 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 the freaking 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 b

The read the journal entries click on "more." If you click on the journal title a goofy dialog box will open, making the experience less than desired. [software flaw]

Tommy's Links

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Juan Martinez Rios videos
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Summer of Rising Tide

An righteous adaptation of Summer of Malmo. That's what I'm talking about! This is the sport I signed up for.

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Music and Videos

TOMMY'S MIX

Jeff Buckley - Hallelujah

Well I heard there was a secret chord
that David played and it pleased the Lord
But you don't really care for music, do ya?
Well it goes like this :
The fourth, the fifth, the minor fall and the major lift
The baffled king composing Hallelujah

Hallelujah Hallelujah Hallelujah Hallelujah...

Well your faith was strong but you needed proof
You saw her bathing on the roof
Her beauty and the moonlight overthrew ya
And she tied you to her kitchen chair
She broke your throne and she cut your hair
And from your lips she drew the Hallelujah

Hallelujah Hallelujah Hallelujah Hallelujah...

(Yeah but) Baby I've been here before
I've seen this room and I've walked this floor, (You know)
I used to live alone before I knew ya
And I've seen your flag on the marble arch
and love is not a victory march
It's a cold and it's a broken Hallelujah

Hallelujah Hallelujah Hallelujah Hallelujah...

Well there was a time when you let me know
What's really going on below
But now you never show that to me do ya
But remember when I moved in you
And the holy dove was moving too
And every breath we drew was Hallelujah

Hallelujah Hallelujah Hallelujah

Hallelujah...

[Instrumental]

Maybe there's a God above
But all I've ever learned from love
Was how to shoot somebody who outdrew ya
And it's not a cry that you hear at night
It's not somebody who's seen the light
It's a cold and it's a broken Hallelujah

Hallelujah Hallelujah Hallelujah Hallelu...
Hallelujah Hallelujah Hallelujah Hallelu...
Hallelujah Hallelujah Hallelujah

Hallellllluuuuuuuuuuuuuuuuuuuuuuuuujjjaahhhh...Hallelllluuuuuujjaaaaaaaaaahhhh

Bill Withers - Use Me

My friends
feel it's their appointed duty
They keep trying to tell me
all you want to do is use me
But my answer
to all that "use me" stuff is...
I wanna spread the news that if it feels this good getting used
Oh, you just keep on using me until you use me up
Until you use me up

My brother
sit me right down and he talked to me
Well, he told me
that I ought not let you just walk on me
And, I'm sure he meant well,
yeah, but when our talk was through
I said, brother...
If you only knew you'd wish that you were in my shoes

You just keep on using me
until you use me up
Until you use me up

Girl, sometimes,
it's true you really do abuse me
Well, you get me in a crowd of high class people
and then you act real rude to me
But oh baby, baby, baby, baby,
when you love me I can't get enough
And, I wanna spread the news that if it feels this good getting used...
Oh, you just keep on using me until you use me up
Until you use me up

Talking 'bout you using me,
well it all depends on what you do
It ain't too bad the way you're using me 'cause I sure am using you to do the things you do
Uh-huh, to do the things you do

Mat Weddle - Hey Ya (Cover)

My baby don't mess around
Because she loves me so
And this I know for sure

But does she really wanna
But can't stand to see me
Walk out the door

I can't stand to fight the feeling
'Cause the thought alone
Is killing me right now

I thank god for mom and dad
For sticking two together
'Cause we don't know how

Hey ya
Hey ya
Hey ya
Hey ya

You think you got it
Oh you think you got it
But got it just don't get it
Till there's nothing at all

We get together
Oh we get together
But separate's always better
When there's feelings involved

If what they say that
"Nothing is forever"
Then what makes, then what makes, then what makes
Love the exception

So why oh why oh why oh why oh why oh
Are so in denial
When we know we're not happy

Hey ya
Hey ya
Hey ya
Hey ya
Hey ya
Hey ya
Hey ya
Hey ya

Now alright now fellas
Oh what's cooler than being cool
I can't hear ya oh no
I said what's cooler than being cool

And alright alright alright alright
Alright alright alright alright alright
Alright alright
Alright now ladies

We're gonna break it down in just a few seconds here
Don't make me break it down for nothing
I wanna se ya all on your alls baddest behavior

I say lend me some sugar
I am your neighbor

Shake it
Shake shake shake it
Shake shake shake it
Shake shake shake it shake it shake it
Shake shake shake it like a polaroid
Shake it
Shake shake shake it
Shake shake shake it
Shake shake shake it shake it shake it
Shake shake shake it like a polaroid picture now
Shake it
Oh no shake it
Shake shake shake it shake it shake it
Shake shake shake it like a polaroid picture now
Shake it
I say shake it
Shake shake shake it shake it
Oh no shake it up and shake it up

And hey ya
Hey ya
Hey ya
Hey ya
Whoah no hey ya
Hey ya
Whoah no hey ya
Hey ya
Hey ya
Hey ya

Frank Sinatra - Summer Wind

Sinatra To Pictures

Pale Saints - 1000 stars burst open

James Dean Giant Pale Saints

Norah Jones - Come Away with Me

Norah Jones - Come Away with Me' live at Top of the Pops, broadcast on March 14, 2003.

Norah Jones - Dont Know Why

norah jones live

George Michael - Kissing a Fool

Michael Bublé - I'm Your Man

A Leonard Cohen classic from the "Call Me Irresponsible" album, this is "I'm Your Man", by Michael Bublé.Visit his site at http://michaelbuble.com !The pictures are drawn by me. There are more Bub drawings at my site: http://be-human.uni.cc=P

Michael Buble - Call Me Irresponsible

Call Me Irresponsible from Michael Bubles new CD. Created By MeLyrics Call me irresponsible Call me unreliable Throw in undependable, tooDo my foolish alibis bore you? Well, I'm not too clever, I I just adore youSo, call me unpredictable Tell me I'm impractical Rainbows, I'm inclined to pursueCall me irresponsible Yes, I'm unreliable But it's undeniably true That I'm irresponsibly mad for youDo my foolish alibis bore you? Girl, I'm not too clever, I I just adore youCall me unpredictable Tell me that I'm so impractical Rainbows, I'm inclined to pursueGo ahead call me irresponsible Yes, I'm unreliable But it's undeniably true I'm irresponsibly mad for youYou know it's true Oh, baby it's true

Michael Bublé - Always on my mind

Dedicado especialmente a "Boricua"!! De corazón a corazÃÂÃÂÃÂÃÂ³n, Mary "Thanks Forever"!!!

Leon Russell - Lady Blue

A very romantic video created and composed with the song "Lady Blue "by Leon Russell.Good quality audio and images. *************************************Created by: Cecilia Bailey

Tony Bennett & k.d.lang - Dream A Little Dream Of Me

From the album - A Wonderful WorldColumbia 2002

Louis Armstrong - mack the knife

louis armstrong in germany - 2) mack the knife

Louis Armstrong - What A Wonderful World

I made this video, when I was sad. It is not extraordinary, but maybe it makes you happy...maybe.

GeorgeMalley
tomH659

Comments

8/3/2009 9:19:27 PM - 002081455898
Malmo I,m trying to get in touch with Alan Scharsu. I have several original photos of him during his high school senior year. Also some photos of him with Frank Shorter during the Peace race in Youngstown, OH back in the 70's. Also have a book with his photo on the front of the 9th Annual Falcon Tri state Classic Track Meet. I want to get these things to him, but I cannot seem to locate him. Maybe you can locate and forward this message to him. Iknow he lives somewhere in California. I lived in Youngstown at one time and moved away in 98. I now live in Mooresville, NC. I obtained these pictures from my neighbor in Youngstown, who's son was a teacher at Fitch High School. I had just moved to Ohio from Wichita, Ks in 1994, well anyway my neighbor would always see me running and asked me if I ever heard of Alan Scharsu, and I told him Yes. At this moment I never even knew that Scharsu was from Youngstown (Austintown). My neighbor kept going on about how good he was and I told him that when I lived in Wichita, during my sophmore year in high school I went to the 1981 NCAA National Cross Country meet and met Alan Scharsu. I asked Alan if I could have his race number and he autographed it for me as well. I went inside my house to try and locate the number and after a few hours I found it stored away. After all these years of having his number I wanted to give it back to his parents, so my neighbor told me he would ask his son who taught at Fitch to give it to the Track coach who would then give it to his parents. So anyway there you have it, I just want to give Alan all these original photos that I am sure his kids would love to see. If you can help me out I would appreciate it.

gravitysound@hotmail.com

Thanks, Bobby

5/15/2009 9:45:15 PM - 002036883952
Stanko, it's supposed to bring up a link to an IAAF orderbook. I think it's only $8.00, a great value if you ask me.

4/12/2009 10:48:12 AM - 002064707161
Malmo your file/link for "Canova - Scientific Training for the Marathon" brings up an IAAF order book. Can you fix this? This is an amazing site. Thanks for compiling all this useful information.

11/11/2008 11:32:51 PM - 002039950149
Are you kidding me? Its about time! This is great. Long overdue compilation of your stuff. Can' say enough good ...

11/24/2009 3:46:26 AM

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