Weekly Training Blog December

 Alligator from an awesome boat tour in Wakulla State Park during which we saw a bunch of these guys and a few Manatees.

 Monday AM 4 miles with Uta, 30:15, tot. 4
                3:30PM cross training and massage with Anna, mostly did handstands and variations of jerks
                6:30PM raliegh tavern 10 mile, total ice skating shit show, 1:10:38, dead lifts after 6x6 start at 95lbs up to 155lbs tot. 10.2

Tuesday AM out and back on Dale with Uta and Melissa, 33:45, it was icy again but not nearly as bad as last night but Melissa HATES ice so we went pretty slow tot. 4
                PM 3+ warm up, drills, strides, half Mona fartlek on Glendale loop, not as icy as last few runs but there were a couple spots, averaged 5:12 pace for the 10mins and felt much better. 3+ cool down

I thought this would get a Steve Moneghetti "Atta Boy" rating but…

Instead I actually got a "what the hell are you talking about?" because it is only the 2nd Mona of the cycle and it was still only a half mona.

Wednesday AM road 4 with Uta in mix of snow, freezing rain and rain. 30:37 tot. 4

                     PM raliegh tavern 10 mile, 1:08:38, box jumps after 3x10 at 20in, 24in, 30in tot. 10.2

Thursday AM road 4 with Melissa and Uta, 31:57

                  PM off I had a very long day at work, it was getting late and I knew I had to be up at 2:30am the next morning for our flight so I had dinner and went to bed.

Friday AM off for travel to Tallahassee 

            PM 41mins of jogging around the course and drills, tot. 5++

Saturday AM 10min warm up with Melissa before her race.  Then 18min warm up after she started the race, drills, 4min jog to start, wait in check in line then forced in 5 strides in the 5mins before the start.  Race USATF club xc championships.  I finished 119th and ran 32:10.  Splits 5:02, 10:11, 15:15, 20:43(long), 25:36(short), 30:55.   I finished about 15 seconds and 17 places in Front of John Schilkowsky who beat me by about 15 or 20 seconds last weekend so I felt good about that.  I followed my race plan pretty much perfectly and I competed well over the last couple miles.  I'm super unfit so this was about as good as I could hope for.  In 2005 I was really fit and ran club cross but raced like an idiot and though I had a shot at the top 10 I ended up 85th or so.  The field is much deeper now and I got 119th in awful shape so I feel pretty good about how I approached things.

  Now the story….  So let me be clear.  I started it.  I was moving up through the field and after 2 miles I was cutting across on the tangent and I cut a guy off.  Not on purpose but I was cutting across the field and there was contact and we both got a good stumble in.  A few seconds later the other guy rushes up next to me and gives me a good elbow. Ok fair enough.  Then he keeps leaning into me and elbow pushing me over to the edge of the course, which at this spot was some heavy bushes.  I probably should have said something but I didn't.  I have a temper when I race, and yes I know I was in the middle of the pack with no shot at doing anything but that doesn't have any impact on my competitiveness.  Anyway I sort of used my right arm and threw the guy to the ground.  That wasn't really my intent.  I just wanted to give him a good enough jolt that he would cut the shit and we'd move on but down he went.  Now his teammates around him were none too happy, for obvious reasons and were shouting and stuff.  I was moving faster so I was out of range fairly quickly but when someone tells you I'm an a-hole, keep in mind sometimes I'm an a-hole.   I actually sort of figured I'd be dq'd but either they never ended up complaining to the officials or the officials were like Umm you all finished a 100 and what? and blew them off.

Sunday AM 14 miles solo out and back on St. Marks rail trail, 1:30:22. Awesome place to run would love to do tempo's on this.  We do have the Chelmsford rail trail now which is very similar, though has more road crossings and obviously living up here it is out of commission for fast running for the next 4 or 5 months. tot. 14

Summary 75 miles, one decent workout, one decent race. I'm happy with this.  The race is poorly placed in the overall scheme of things, So I end up not increasing to the 90's this week and with a travel nightmare that ended up in Melissa and I getting back to our house Monday morning at 5:20AM and me at work at 7:20AM after that I didn't run yesterday or this morning so this week will not be an increase week either.

  That said it was a nice trip and I was very happy with the race for the shape I am in.  I executed my race plan perfectly.  I really would have loved to be sub 32 and top 100 but honestly I thought those goals going in were wildly unrealistic so to come as close as I did I'm very happy.

  Generally speaking I am feeling strong and moving freely.  I am still having coordination issues but I could see those being wiped out in the coming year if I continue to make the muscular progress I have been making.  Additionally I feel that the improved muscular power, and more importantly range of motion, have made me MUCH more efficient at speed and so I am noticing very fast improvement with little work and I think I could end up running quite well in the coming months with some good training.

  That said I have some concerns about moving training forward in the winter. I have to lay out a training schedule that will be balanced and effective but can be accomplished without access to a track or much in the way of extended flat ground.  Where footing will be to varying degrees a problem on nearly every run.  That will work with 10 out of 13 runs being completed in darkness each week.  All of these issues can be overcome but it means that planning becomes very important.  I have my schedule to a point that I'm pretty happy with it and I should have it pretty well squared away by the end of this week.  There are some small things about running in the dark and on the ice that annoy the hell out of me that I'll simply need to such it up and deal with but other than that the biggest hurdles were making a plan that would accomplish my goals within the constraints of a New England winter, my schedule, and my current training resources.


Lastly, and I think this is pretty obvious, Mona is not judging my workouts, I don't know him, He certainly doesn't know me.  I'm just a fan, of him and his fartlek.  I don't own the pics.  I just stole them offline.  I don't have ads on the blog.  I don't make any money for this as such I don't feel guilty doing that.  If you own one of the pictures and don't want me to use it just post a comment or message me.  If you are Steve Moneghetti, first thank you for checking out my blog!  I'm honored!  Loved your book by the way.  Second I'm guessing you know it is all in good fun but if for whatever reason you don't want me to continue just message me or comment.  Getting a cease and desist note from one of my running hero's will rate right up there with my other odd life accomplishments like taking an ice bath with Teg and Solinsky and Frank Shorter saying "Hi, Nate." to me.

Moneghetti Fartlek

 Steve Moneghetti, for whom the Moneghetti Fartlek is named, is an Australian distance runner who came very directly from great tradition that started with the Pat Clohessy coached group that produced other australian distance legends like Rob de Castella, Shaun Creighton and Simon Doyle.  Steve himself was coached by the great Chris Wardlaw, a 2:11 marathoner. Steve invented this fartlek and did it pretty much every week for years, in fact he still does.  Steve was a bronze medalist at the 1997 IAAF World championships in the marathon. He competed in 4 Olympic Marathons with 3 top 10 finishes and a best of 5th.  His marathon PB is 2:08:16, he ran a half marathon best of 1:00:06.  He is in many ways most notable for his incredible longevity at a very high level. He came onto the seen as an Australian junior national champion in 1982 and soon had his first world class performance, a bronze medal at the 1986 commonwealth games in 2:11:18 and then remained consistently among the worlds best through his 10th place finish at the 2000 Olympic marathon. He first broke 29:00 for 10k when he was 19 years old and last did it when he was 42!  In between there was never a year where he failed to best the mark at least once on the road or track.  Recently he ran a 1:09:43 half marathon which compared to the rest of this may not seem to impressive until you realize the man is now 52 years old!

Steve Moneghetti running on the 6k "Moneghetti Track" around the Lake that he so regularly used for his famous fartlek.

  The Moneghetti Fartlek itself is at once simple to perform and yet beautifully complex in how many systems it stresses and improves.  It takes a mere 20mins to perform and yet it can be one of the hardest all around sessions you do.

   You run 2x90seconds, 4x60seconds, 4x30seconds, 4x15 seconds. Each hard effort is followed by a QUICK recovery jog of the same time.  You should run the 90 second reps at about 5k effort and as the reps get shorter try to run them a bit faster so that by the 15 second reps you are ATTEMPTING to sprint at near max. The max will be easy but making that a sprint is a real job.

 The real key to the workout, and the real devil of the workout, is that the recoveries are a QUICK jog. The quick jog means that in addition to the benefits of a normal anaerobic interval workout, i.e. increased latic tolerance, improved vo2max, increased efficiency at quicker speeds and greater muscular power this workout is also a GREAT aerobic tempo workout.  In fact because you have to flush out the acid from the faster reps there is some evidence that this workout and others like it do more to improve your latic threshold, the single most important marker of fitness for races of 5k to marathon, than regular tempo runs or any other type of training.

  Steve says that he normally would end up averaging around 3:05 per kilometer, 4:57 mile pace, for this session. Roughly around his marathon pace.  That is with the rest included, obviously. It should be noted that this was mixed in to regular 130 mile weeks with 3 OTHER hard efforts.  He also said that his fastest performance he covered exactly 7 kilometers in the 20 minutes.  That is 4:35 mile pace with the RECOVERIES INCLUDED!  My personal best session for this so far is averaging 4:55 per mile.  I generally run between 5:00 and 5:10 per mile when I do it.

  Why do this workout?  It improves your latic threshold greatly which makes it a super session for general fitness for everyone from the miler to the marathoner. It is quick, simple and can be done anywhere; this is my staple workout when I am traveling.  It touches on a number of paces and effort levels which means it really covers a lot in just one session.  It is not so anaerobic that it will break you down or increase the risk of illness or injury if done regularly.  Most importantly it teaches you to recover at a quick pace which in my experience is the single most important thing to teach your body in order to be a fast distance runner.

  When to do this workout? Whenever!  This is one of the few sessions you can be well justified in doing in any and all phases of your training.  It is a jack of all trades workout that fits as well in a base phase as a specific phase and does wonders for the high school runner working towards a mile best or the Olympic hopeful looking to keep his latic threshold and muscular efficiency up well prepping for a 2:12 marathon.

  So the next time you need a great workout to improve your threshold and your efficiency at pretty much all your racing speeds and perhaps time is tight do yourself a favor and dive into a Moneghetti Fartlek.  It won't be the easiest session you ever do but it will likely be one of the best.