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!http://www.coolrunning.com/forums/posticon.gif!posted Aug-17-2005 10:21 PM
[http://www.coolrunning.com/cgi-bin/ubb/ubbmisc.cgi?action=getbio&UserName=mopak] [http://www.coolrunning.com/cgi-bin/ubb/postings.cgi?action=editpost&forum=TheCompetitiveWire&number=9&topic=001251.cgi&ReplyNum=000000&TopicSubject=Moneghetti%7CAPO%7Cstraining.] [http://www.coolrunning.com/cgi-bin/ubb/postings.cgi?action=reply&forum=TheCompetitiveWire&number=9&topic=001251.cgi&TopicSubject=Moneghetti%7CAPO%7Cstraining.&replyto=0]
thought Dan, Fred and others might (if they haven't already seen it)
see the sought of training that Steve Moneghetti did during his long
This is rom his book IN THE LONG RUN. The
training quoted is typical of the type of program used by Wardlaw and
Clohessy trained runners in Australia.
Sun.am. 35km 2h30m pm.10km easy, weights.
Mon.am. 10km easy pm. 16km easy.
Tues.am. 8km easy pm.5km warmup, 6km fartlek
( 15sec-90sec efforts
total time 20min )
Wed.am.8km easy pm. 24km easy, weights.
Thurs.am.8km easy pm.4km warmup, 8x400m with 200m
Fri.am.8km easy pm.15km easy.
Sat.am.4km warmup, 7km hill session, 4km warmdown
about 200km per week, not a huge total in itself but this was done year
round with only minor variations to emphasis and intensity depending on
the stage of preperation."
Starting to wean myself off the advil at night, so last night was a restless one. This morning I jogged 10k while listening to CBC2. Good blues music...a little Van Morrison and Taj Mahal going out. Holly Cole and Tom Jones on the way back. They had a quick blurb from Tom, who said women STILL throw underwear onstage during his performances, but it's a lot bigger nowadays!
DD ran 10:48. Well off her goal time, but she has a serious head cold and said there were only 3 people in the race. She said she started at 42 sec per lap and held it til the final 1000 meters before starting to slow up a bit. Still a PR under difficult conditions so she's happy.
Eager to hear how KS' race went today. I suspect he had crappy weather as it is very windy in Dallas due to the huge temp drop between yesterday (67) and today (37). That happens in TX a lot. No one I know runs races well in the wind.
Fred, I enjoyed that comment about a couple of seconds in those 200s meaning the difference between 4:05 and 4:30's in the mile. It reminded me of Frank Shorter's comment, quoted in "once a runner." Frank Shorter: "How did I know you ran a 4:30 mile in high school? Because everybody ran a 4:30 mile in high school."
Sierra, maybe it surprised you about the extra mile or so walking with the dog, but the same thing happened to me. When you are growing mileage, you tend to notice everything. I always suggest to people, "do one thing at a time, if you are building a mileage base, this is not the time to toss in a lot of speed work too." You sure can feel the added fatigue if you tack on anything else during mileage build-up.
A couple of weeks ago I posted a thread on RunningAhead that I thought some of you might be interested in, and in any case I would appreciate your feedback on it. Here it is:
I wrote this as a response to a series of posts I had noticed about interval work that made little sense to me and was hoping for some discussion about it. Of course the people who responded were not the people with the poor workouts.
Today I ran 4.2, just to finish my first 35-mile week. Feeling very good.
Euphie, thank you for the Etonic recommendation. I will see if my stores carry Etonic and if they do will ask them to order me a pair. Spareribs
Ribz called our weather correctly. It can change pretty abruptly. I guess it does all over the country but we can run the heater in the morning and the A/C in the afternoon or vice versa. It can be a problem when racing. But the advantage or disadvantage of living here (depending on your view point) is that we can train as much or hard as we want pretty much year round. The only time we don't have ample races are July, Aug, and Sept due to high heat and extreme humidity. Most of the locals really cut back training or stop running altogether those months.
Since I can run year round I find that periodization time is less between seasons. Therefore I probably will never get out of shape where I have to start over with training. That allows me to run tempo's, fartleks, and track work whenever I feel like I want to or need to. Actually since Jan I have begun to enjoy track work again. It's taken this long since h.s. and college to appreciate it again.
Ribz the front hit at 8:06 this morning. Winds changed from southerly breeze to 21 steady to 30+ N. winds. Master's pr is 38:33 for 10K (a bit soft I think) and was hoping to dip under 38 today. After second mile I determined a 40 flat would be equal or surpass my pr. Ended up 40:02 in a soft field and no help at all. You can tell where the wind hit me. 5:55, 6:40, 7:01, 6:49, 5:55, 5:57, 1:33.
Tigger - congrats to your daughter
Spareribs, ah, that's advice to heed. Thank you. I'm going to take it. It was increasing mileage and the speed work (and walking those extra miles) that, I know, contributed to the tenderness in my Achilles tendon (it's better now--didn't feel it today on a five mile run). I'm going to concentrate just on increasing distance for a while.
KSrunner, when you mention the master's record time, I thought about how men's races are much more competitive than women's
you and Spareribs are fast. My ex-husband (my current husband doesn't run, but does a lot of strenous hikes) and I began running together in the mid-1970she went on to run 15 or 20 marathons. He was fairly fast but could never place in his age group because of the large pool of competition. My other male runner friends said the same thing. There were fast female runners in those early races, but I always felt I had a chance at placing , though I was by no means as fast as the top female runners (5:45 or 6 minute milers)---there were just fewer of us at that time, I think. I get the sense that men in their 50s racing today face as much stiff competition as they did in their late 20s and 30s.
PS to KS: On tracks: I began running on a track (though not in high school
I swam in high school but didn't run) and have never lost my love of running on a track. I've told others I have a high threshold for boredom but seriously, I often run on a track because you can zone out, you don't have to worry about cars, if it's a rubber track it's great to run on, and it's a convenient place to run when you're in an unfamiliar place and don't have time to scope out a place to run. Also, you know just how far you've run. I think it helps that I didn't run in high schoolI might have a different view of the track. I run on the track ususally for 4-6 mile runs. Beyond that, it's too boring even for me. I ran on a track in Berkeley, CA that at busy times had 30-50 people running on it---it was like being in a race every time I ran. The only downside to a track is that you can get caught up in racing someone else. If I find that I'm starting to do that, I change directions.
Sierra - I was on a Kansas state XC championship team in '71 and was second man on the team. We were pretty good but not likely as good as TX, CA, and east coast teams. I always wanted to be the top runner and never was. So in my youth I determined that I'd wait 'em out and when I got into my 40's and 50's they'd all have retired and I could own the roads. As you know the 40-60 crowd is generally the most competitive and my youthful plan failed me. We all have our reasons to run and highs we get from it (health, pleasure, etc). I find little as exciting as lining up for a race and then just racing at our best no matter the age of our competitors. I do however still take great delight in beating the youngsters.
KS: "I do, however, still take great delight in beating the youngsters"
So do I.
Edited to add: I swam for a team that went to the state championships every year in high school--I ranked probably in the lower 1/4 of the swimmers on that team, and so always missed out on the championships. The high point for me was a school record in the 200 m freestyle, which lasted for all of a few days before someone on our team bested it. That highly competitive environment taught me persistence. Just to do my best is important.
I don't mind running on a track either! I have one right out my back door and I often use it for easy runs, or even threshold runs for that matter. Don't think I'd like to do a long run on one though. Too boring!
Yesterday I went out with Sweetums in the afternoon for a 90 min ski. Skies were clear and temperatures were middling at -15C. I only fell twice!
Today was the same 19k route as yesterday, and within a second of the same time, but HR was about 5% higher today. Maybe it was due to the 3 layers of cloths I wore to combat -26C temperatures! That will slow you down a bit. Anyway, This was the best week this year at 33 miles. Hip is haning in there.
Good runs to everyone today!
Very encouraging news Tigger. You'll be passing your daughter soon!
Another 9-miler just like last week, but this was a tad faster at 9:42's. (Hear that Sierra?) The good news for me was how good I felt through it all after this past week. I thought I would be tired. Spareribs
Spareribs, thanks for the link to your post on RA, it's really good reading...
It's too bad there aren't any XC ski races around here, with all the miles I'm skiing, I think I'd do well.
27 miles this week, all on skis. 113 for the winter.
Tomorrow's the first day on my new job. Both thankful and apprehensive at the same time.
Enjoy life, this ain't a rehearsal...
Gadzooks! I just read my own thread and see a small error! It was a 10k loop, not 19k! That's what I get for not proofing it before hitting the post button!
Hey spareribs, anything around 9:30s on your regular long runs (and I think, if I remember your posts right, you've done quicker ones than that) to be in the not-so-slow category. Anyway, I've got you beat in the slow run today
I went 10 miles, some 10:30s and 11:30s in the first three miles with one-minute walk breaks at each mile for 5 miles, and then the remaining five miles without them, with a few 9:15 segments for a blistering 1:46:48I think that comes to 10:45 a mile or thereabouts. I didn't lose my form, though---even if I'm dying, I try to maintain some semblance of dignity. I did get a second wind at 8 miles, which was wonderful. All of a sudden I felt I could go 12 but good sense prevailed.
Also, Spareribs, good for you that you felt better than you thought you'd feel today. It feels good, doesn't it, to have a good run when you don't expect it--
Message was edited by: SierraLauren