Daniel Wallis: Indoor Season.
Well since cross finished a few changes were made, and things quickly turned
around for me after a pretty disappointing end to the Fall.
We tried a few things in cross that didn't work out, but nonetheless it was still great
hard training and we learnt a lot. After a week off of no running I slowly built up so
that after 4 weeks I was at full miles again - about 90. Its been very basic stuff but has
got me fit very quick. Basic outline was something like this:
Mon: Easy 60'
Tues: Tempo (b/w 20-30mins @ Heart-rate) + Easy 30'
Weds: 90' medium.
Thurs: Easy 70'
Fri: Fartlek (Varied b/w 1min, 3min, and 5min efforts) + Easy 30'
Sat: Easy 60' + Easy 30'
Sun: 1:45' over hills.
Throw in with that some core work a few days a week as well as some 150's for basic
speed on Monday and Thursdays and I am currently very fit. So far we have done very
little on the track, only about 3 sessions so far. One of which was 6x800 @ 5km goal pace
(14.10) with 1min rest which went very, very well. I am finishing sessions feeling good and
having a lot more in the tank which is why I am still able to hold the miles at 90/week. I will
be around that all indoors except for 3 weeks for more important races.
The goal this season is just flat-out to run 14.10 to qualify for World Uni XC. With the season
not very long I'll have one really good shot at hitting that time at Iowa state on Feb 13. Running
indoors is obviously a bit slower than outdoors, so the chance to run on a larger track will
probably be my best shot at qualifying. If I wasn't trying to make this team, I would likely
just be focussing on the 3km but it is important for me to have a crack and my coach has
been right behind it.
Plan is to run a 5km this weekend at Nebraska. Goal there is basically to see where
we are at. I'll plan to get through 3km at 8.40 and then if I'm feeling good I'll try and
pick it up. A few hours later I'll run a 1km for a bit of a workout. Week after is one off in
terms of racing, but on Feb 5 I'll be racing a mile at New Mexico, followed the week
after by the 5km at Iowa State.
So along with Conference, that will be the plan for indoors. I am really looking forward
to the season. It's night and day in terms of how I am feeling now compared with cross.
I'm training well but feeling fresh - not buggered all the time. Despite some average
weather we have a decent little indoor facility to train on. 150m indoor track so plenty
of turns but nice to be able to get the work done when outdoors is not an option.
Good luck to the others competing indoors this season and to those on the track at home.
d-wal
around for me after a pretty disappointing end to the Fall.
We tried a few things in cross that didn't work out, but nonetheless it was still great
hard training and we learnt a lot. After a week off of no running I slowly built up so
that after 4 weeks I was at full miles again - about 90. Its been very basic stuff but has
got me fit very quick. Basic outline was something like this:
Mon: Easy 60'
Tues: Tempo (b/w 20-30mins @ Heart-rate) + Easy 30'
Weds: 90' medium.
Thurs: Easy 70'
Fri: Fartlek (Varied b/w 1min, 3min, and 5min efforts) + Easy 30'
Sat: Easy 60' + Easy 30'
Sun: 1:45' over hills.
Throw in with that some core work a few days a week as well as some 150's for basic
speed on Monday and Thursdays and I am currently very fit. So far we have done very
little on the track, only about 3 sessions so far. One of which was 6x800 @ 5km goal pace
(14.10) with 1min rest which went very, very well. I am finishing sessions feeling good and
having a lot more in the tank which is why I am still able to hold the miles at 90/week. I will
be around that all indoors except for 3 weeks for more important races.
The goal this season is just flat-out to run 14.10 to qualify for World Uni XC. With the season
not very long I'll have one really good shot at hitting that time at Iowa state on Feb 13. Running
indoors is obviously a bit slower than outdoors, so the chance to run on a larger track will
probably be my best shot at qualifying. If I wasn't trying to make this team, I would likely
just be focussing on the 3km but it is important for me to have a crack and my coach has
been right behind it.
Plan is to run a 5km this weekend at Nebraska. Goal there is basically to see where
we are at. I'll plan to get through 3km at 8.40 and then if I'm feeling good I'll try and
pick it up. A few hours later I'll run a 1km for a bit of a workout. Week after is one off in
terms of racing, but on Feb 5 I'll be racing a mile at New Mexico, followed the week
after by the 5km at Iowa State.
So along with Conference, that will be the plan for indoors. I am really looking forward
to the season. It's night and day in terms of how I am feeling now compared with cross.
I'm training well but feeling fresh - not buggered all the time. Despite some average
weather we have a decent little indoor facility to train on. 150m indoor track so plenty
of turns but nice to be able to get the work done when outdoors is not an option.
Good luck to the others competing indoors this season and to those on the track at home.
d-wal