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Topic: Moneghetti's training. |
mopak
Cool Runner |
 posted Aug-17-2005 10:21 PM
  
I 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 illustrious career.
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 )
6km warmdown.
Wed.am.8km easy pm. 24km easy, weights.
Thurs.am.8km easy pm.4km warmup, 8x400m with 200m
floats,4km warmdown.
Fri.am.8km easy pm.15km easy.
Sat.am.4km warmup, 7km hill session, 4km warmdown
pm.12km easy.That's 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.
Moneghetti now coaches Lee Troop who has run 2.9 and 13.14.
Other athletes from this "school" of training methods include Simon Doyle 3.31.9 1500m, Kerryn McCann 67m 1/2 and 2.25 mar. Rob DeCastella sub 2.8 and world champ, Shaun Creighton 8.16 schase, 13.17, 27.31, 2.10. Pat Carroll 13.25, 2.9. Nick Harrison 2.10.Wardlaw OG 10k finalist and 2.11 marathon. Another Wardlaw trained runner was a guy called Nic Bideau who ran 51m for 10ml but has become better known as the coach of Cathy Freeman, Sandie Richards, Benita Johnson and Craig Mottram.
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denton
Cool Runner |
posted Aug-17-2005 11:36 PM
...always wanted to read/owna copy of that book.....that's great stuff...any other 'nuggets' from the book.......I was in Melbourne for about a week in March and did a few runs with the 'pack' boys. Pretty much as described, although i know they will still mix things up (only a little). I believe they'll sometimes do 2 1/2 plus hr runs on sundays, but not out in the mtns they often do (too hilly), as well on tues harrison was doing a more deek type workout of a 2m run (1/2 a tan) steady and then over to some hills of 1-sec to 40sec in length (something deek created, but apparently they/he will do/did a full tan and then this hill session)...on the thurs they were apparently doing 10 x 400m off a minute....as well they had also done a 7km aceleration run on the saturday rather than a hill session.....not sure if this was an anomaly, but I also heard that it was pretty much the same thing week after week... soem seem to abide by it while others have not followed it (even Bideau's coaching is quite different now)
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leon2
Cool Runner |
posted Aug-18-2005 12:19 AM
Mono fartlek- 2x90 seconds hard (tempo to 10K pace) with 90 seconds recovery steady
- 4x60 seconds hard, 60 seconds steady
- 4x30 seconds hard, 30 seconds steady
- 4x15 seconds hard, 15 seconds steady
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mopak
Cool Runner |
posted Aug-18-2005 02:05 AM
Deek used to do a session called "The Como" around a hilly park (Como Park) along the lines of what Harrison seemed to be doing and he would usually hammer out a solid 15min before it from memory.
The "easy" 35ish km runs weren't always as easy as some seemed to suggest. Back when Deek was still running at Ferny Creek I observed some pretty hard efforts up the hills, and the last 10-15km were often quite quick. I remember him running past me with 15km to go and beating me back by 15min (he'd made a toilet stop and I'd started 5min before him). He must have run that one in about 2.10 and it was a tough course with Clarkie's 2 mile hill, Puffing Billy hills, Aeroplane hill, Sherbrooke hill and some sharp one's in the forest towards the finish.
Some of Deek's wed. long runs were often 29km and he'd roll along at a solid pace. Monners longer runs seemed to be a little easier than Deeks.
I remember seeing Rowdy De Highden (2.13/Olympian and Wardlaw protege) running 5 or 6 1km reps on the Saturday. Wardlaw and others used to run a very hilly 19km fartlek session on the saturday back in the 80s.
So the specifics of the sessions seem to vary a bit but the basis of the training ie the 3 days of intensity and 2 days of long running mixed with easier runs.Yep, Leon that is THE fartlek session that Moneghetti loves.From what some of the Ballarat boys have said when he was fired up the surges were very, very quick (much quicker than 10k pace).
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fredurie
Cool Runner |
posted Aug-18-2005 11:30 AM
A Running Times? article in the 80/90's described Moneghetti
running hard long runs around a lake. With his 28:xx 10k and placing at the world x-country is he
the number 1 forty year old plus runner in the world?
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DanMoriarity
Cool Runner |
posted Aug-18-2005 01:56 PM
Thanks for the info, mopak and others. I had never heard more than generalities about Steve's training, so it was very interesting to read the specifics. I think I'm going to give that fartlek session a try sometime soon, it sounds like fun.
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denton
Cool Runner |
posted Aug-21-2005 09:39 PM
mopak....yes...'como' that was the name of the park and the workout they mentioned (i found it entertaining how areas were named for workouts or maybe it was the other way around ie there was even a 1/2 como...)...for some reason, the quote 'if it's good enough for deek, it's good enough for me' from one of the fellows when they talked about their Tues session stuck in my head as we drank milkshakes at some cafe by ferny....don't ask me why i remember stuff like that....
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leon2
Cool Runner |
posted Nov-14-2005 09:32 PM
In my files I had this article on him:
quote:
'Retired' Mona leads team
By Jenny McAsey
February 23, 2004DISTANCE running champion Steve Moneghetti just can't give the game away. At 41 he is still as fit and fast as a whippet and will lead Australia's team to the world cross country championships in Belgium next month. Moneghetti, a three-time Olympian who finished seventh in the 1996 Olympic marathon and 10th at the Sydney Games, officially retired from the sport in 2001. But he has continued to train twice a day near his home in Ballarat and has lost little of the speed that made him a leader of Australian distance athletes. He won the national cross country title last August, giving him automatic qualification for the long-course event at the world cross country titles on March 20-21. National cross country team coach Nic Bideau said Moneghetti had never stopped running and was still committed to the sport. "He was training with us at Falls Creek (Victoria) in January and he showed then he was not far off the best we have got," Bideau said. "He says now that he probably shouldn't have announced he was retiring from the sport, but just said he was cutting back and not aspiring to compete at the same level." Bideau said Moneghetti could still beat most Australian distance runners, apart from young gun Craig Mottram, who holds the Australian 3000m and 5000m records. "Steve is exceptional. He is a great talent and sadly missed. And it is a shame we haven't got a young guy coming on the rise like he was 20 years ago," Bideau said.
...
The Australian
I didn't know what type of place Falls Creek was. But I was doing some reading on Japanese marathon training and I learned that Falls Creek is a good place to go for altitude training.
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mopak
Cool Runner |
posted Nov-15-2005 04:11 AM
Falls is a small ski resort 30km above my favourite holiday spot MtBeauty. Of course by about late Sept the snow has gone and all you have left is seemingly endless running trails across the high plains. Many of the trails are quite uneven and rocky but otherwise it is a near perfect world to run.
The altitude is not too high 1600-1700m asl for the most part.
Most of the trails are rolling to hilly but for the more adventurous there are some mean mountains to run/scramble up. Speed work is usually done along the aqueduct trails.
In summer it is a quiet (nearly deserted) little village often populated by few, other than athletes.
Deek, Chris Wardlaw, Bill Scott, Monners, Troopy, Buster, Benita, Gerard Barrett, Scott Westcott and many others have used it as a summer training base.
And as for Monners, well he just keeps knocking out fast race after fast race. Another great 10k last weekend.
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denton
Cool Runner |
posted Nov-17-2005 10:07 PM
..i'll be honest with you...this moneghetti post should never disappear.....it should stand as an intelligent way to train for all runners
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denton
Cool Runner |
posted Dec-01-2005 08:37 PM
the thread's still alive.......not bad for a retired masters runner...FYI westcott was at wlds this yr and field was at wld XCMen 10000 Metres Zatopek . 1, Brett Cartwright, ACT, 29:07.30. 2, Martin Dent, ACTAS, 29:16.44. 3, David Byrne, NSW, 29:22.97. 4, Stephen Moneghetti, VIC, 29:28.48. 5, Scott Westcott, NSWIS, 29:48.96. 6, Simon Field, VIC, 29:52.37. 7, Russell Dessaix-Chin, NSW, 30:14.41. 8, Mark Thompson, ACT, 30:25.69. 9, Brian Livingston, QLD, 30:51.14. 10, Dean Cavuoto, ACT, 30:52.65. 11, Scott Rantall, VIC, 31:07.53. 12, Simon Hurt, NSW, 31:09.30. 13, Anthony Haber, ACT, 31:23.40. 14, Marcus Brown, QLD, 31:57.86. --, Dylan Wykes, NSW, DNF. --, Clint Perrett, VIC, DNF. --, David Ruschena, VIC, DNF. --, Louis Rowan, VIC, DNF.
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DanMoriarity
Cool Runner |
posted Dec-01-2005 10:06 PM
quote:
Originally posted by denton:
not bad for a retired masters runner...
Yeah, I'd say so. Not a bad result for just about anybody.
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fredurie
Cool Runner |
posted Dec-02-2005 12:46 PM
quote:
Originally posted by denton:
the thread's still alive.......not bad for a retired masters runner...FYI westcott was at wlds this yr and field was at wld XCMen 10000 Metres Zatopek . 1, Brett Cartwright, ACT, 29:07.30. 2, Martin Dent, ACTAS, 29:16.44. 3, David Byrne, NSW, 29:22.97. 4, Stephen Moneghetti, VIC, 29:28.48. 5, Scott Westcott, NSWIS, 29:48.96. 6, Simon Field, VIC, 29:52.37. 7, Russell Dessaix-Chin, NSW, 30:14.41. 8, Mark Thompson, ACT, 30:25.69. 9, Brian Livingston, QLD, 30:51.14. 10, Dean Cavuoto, ACT, 30:52.65. 11, Scott Rantall, VIC, 31:07.53. 12, Simon Hurt, NSW, 31:09.30. 13, Anthony Haber, ACT, 31:23.40. 14, Marcus Brown, QLD, 31:57.86. --, Dylan Wykes, NSW, DNF. --, Clint Perrett, VIC, DNF. --, David Ruschena, VIC, DNF. --, Louis Rowan, VIC, DNF.
Good luck this weekend Denton, Ryan and Christiano. "The Championships will be run in Jericho Beach Park, one of Canada's most picturesque urban ocean waterfront parks. The course is run entirely on grass, trail and hard packed woodchips. The majority of the 2km loop is flat with some rolling sections and a hill. 9mm spikes recommended." [This message has been edited by fredurie (edited Dec-02-2005).]
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nike84
Cool Runner |
posted Dec-02-2005 12:46 PM
Pretty fine running.
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denton
Cool Runner |
posted Dec-02-2005 07:53 PM
thanks Fred.......i could just as easily place in the top five or outside the top 50......my good sessions have been great and my bad sessions have been bad......me thinks that my training load has been a little high (and a few back/hip problems) over the last 8 weeks and I have actually properly tapered for this, so things could go well.....then again.....in all honesty as long as i beat everyone who is older than me i am happy....then again that could be difficult as well.....hmmmmmmm.......Deacon that little ^$^$^$^%$)* is running.....maybe i'll just throw an elbow at him...oh wait he's too little and my elbow will just breeze over his noggin....thereby giving him a slight wind to his backside making him run faster...hmmmmmmm......what to do......
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mopak
Cool Runner |
posted Dec-03-2005 04:00 AM
Conditions were very oppressive for the Zatopek 10000m Classic . Cartwright and Dent were hoping to run at least low 28.00 to get CG qualifiers but the hot windy conditions slowed them. Monners 29plus time isnt a true reflection of his form - he's still in 28.30 shape.
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rengle
Cool Runner |
posted Dec-05-2005 11:46 PM
Anyone know what Moner's doing for training these days. I know he's more "casual" than in his best years.
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DanMoriarity
Cool Runner |
posted Dec-20-2005 06:23 PM
Yet another awesome performance:
http://www.smh.com.au/news/Sport/Moneghetti-smashes-veterans-record/2005/12/18/1134840740425.html
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DanMoriarity
Cool Runner |
posted Dec-20-2005 06:25 PM
Here's another account of his 1 hour record.http://www.letsrun.com/forum/flat_read.php?thread=1148591
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nike84
Cool Runner |
posted Dec-21-2005 12:41 PM
quote:
Originally posted by DanMoriarity:
Here's another account of his 1 hour record.http://www.letsrun.com/forum/flat_read.php?thread=1148591
Thanks for the link. Moneghetti's doing quite well for a guy who has " retired" from serious running. Heck of a runner
and great to see him doing so well.
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leon2
Cool Runner |
posted Jul-03-2006 02:25 AM
 Faster than a locomotive June 29, 2006 SYDNEY'S trains have become so slow under CityRail's 2006 timetable it is faster to travel between key stations on foot. Veteran marathon runner Steve Moneghetti has exposed the farce at the heart of the State Government's face-saving schedule by outrunning a train over four inner-west stations. The grand old man of Australian distance running set off from Summer Hill and beat the 8.14am all-stops to Stanmore. He had to negotiate peak hour traffic and cross two arterial roads on his way but made it with enough time to board the train at Stanmore. The 43-year-old's victory was made possible by inflated 30-second waiting times at stations that were injected into the ponderous new timetable when it was overhauled by RailCorp. Under the previous schedule the Olympic veteran known as "Monner" would have had to set a world record time to keep up with the train. The bloated schedule – which has added as much as 15 minutes to some metropolitan trips – has been branded a cynical attempt by the Iemma Government to get trains back on time. Punctuality has improved to about 90 per cent as a consequence but commuters now complain of "agonising" trips on "dawdling" trains – especially on daytime and off-peak services. Semi-retired Moneghetti clocked a creditable 7 minutes 7 seconds for the 2.5km run, managing to stay in front of the train as he strode past Lewisham and Petersham stations en route. He had no help crossing at traffic lights at busy Old Canterbury Rd, Lewisham and Crystal St, Petersham. Chuffed with his win in The Daily Telegraph's CitySnail Showdown, evergreen Moneghetti said he was surprised he could outrun a commuter train. "On the pure maths of the timetable I knew I had a chance if I kept to my rhythm and had some luck with the traffic along the way," Moneghetti said. "The luck came and it was a dream run but I was surprised that it was possible to keep up with a train in Sydney. I'm not sure you could do that in Melbourne. "I was glad when the train seemed to wait a bit longer at Petersham, which gave me the chance to consolidate a lead as I powered uphill and then down into Stanmore." Excruciating waits at stations not only paved the way to victory for the runner, from Ballarat in Victoria. They are also emerging as the biggest headache for train drivers. They say leaving ahead of schedule is a bigger problem than lateness because they have too much time on their hands from one stop to the next. A Campbelltown to Circular Quay service takes an extra 8 minutes than a year ago. Train journeys take longer today than they did when the first electric-powered red rattlers hit the tracks in the 1930s. Off-peak passengers have been hardest hit under the new schedule, which ripped 270 services from them and increased trip times in line with peak services for reasons best known to RailCorp. The State Government has never acknowledged that the slower schedule was designed to improve on-time running statistics. Transport Minister John Watkins has consistently blamed recommendations out of the Waterfall inquiry. The judge who presided over Waterfall recently torpedoed those claims, saying none of his 127 safety recommendations mentioned slowing down ordinary suburban services. The reduction in services has also created a glut of drivers who are being paid to do nothing. About 150 CityRail drivers on full pay are stuck with nothing to do but watch DVDs and hope for a shift.
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DanMoriarity
Cool Runner |
posted Jul-03-2006 11:39 AM
Can he leap tall buildings in a single bound as well? I'll be really impressed when he outruns a speeding bullet ... 7:07 is pretty good for 2.5km while avoiding traffic.
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denton
Cool Runner |
posted Jul-05-2006 01:48 AM
..yeah..keeping the moneghetti post alive good work lads.....
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MikeBro
Cool Runner |
posted Nov-15-2006 10:51 AM
Bump.
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fredurie
Cool Runner |
posted Mar-26-2007 08:17 AM
Bump.
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