How They Train! Alyssa MooreFebruary 2020
Did you compete in high school cross country or track?
- Yes, I ran at Floyd Central High School in Floyd Knobs, Indiana.
Did you compete in college cross country or track?
- Yes, I competed for the University of Southern Indiana in Evansville, Indiana.
How many years have you been running?
- I played a lot of sports growing up and finally narrowed my focus on running in 2009, after a spinal cord injury prevented me from competing in most other activities. While I was bummed at the time, I cannot tell you how thankful I am for that injury, as it brought me to running!
What running events do you train for or what are your training goals?
- I’m a sucker for longer distances! I would love to train for another marathon and also get into some triathlon training. My body seems to be injury prone, and I think switching between the swim, bike, and run training might help me stay healthy. A half ironman and then full iron man are the long-term goals! Short-term goals include learning how to ride a bike and swim without my goggles leaking… 🙂
Consider your training over the past 6 months to one year. How many miles a week do you typically run when not injured and consistently running?
- I average about 50 miles a week, running 5 – 6 days week. While I would love to cover more miles, this seems to be a sweet spot in terms of balancing my studies and health.
What does your typical week of running look like?
- Monday: Rest
- Tuesday: Morning shake-out and evening intervals; 9 – 10 miles; weights
- Wednesday: Maintenance run; 6 miles
- Thursday: Fun run with David Yon and young runners; 4 miles
- Friday: Easy tempo run / fartlek; 6-8 miles; weights
- Saturday: Long run with the gang; 15 miles (distance varies)
- Sunday: Forest Meadows loop with the gang; 10 miles
How does your training vary over the course of a year?
- My training varies with my studies more than anything! Heavier semesters yield lighter training periods, but I try to always carve out some time for running – it helps keep me balanced.
Do you take recovery or down time?
- Of course! I tore my Achilles tendon a few years back, which has really taught me the importance of rest. Mondays are consistently off days, and I do not hesitate to take additional time if anything seems to be hurting. I would much rather take rest in the short-run to avoid a more serious injury in the long-run.
What injuries have hampered your training over the past year?
- I’m currently recovering from a case of IT Band Syndrome, which has given me the opportunity and incentive to get in the pool and, hopefully soon, on the bike!
Do you use weight training?
- .Yes, I love lifting and find it helpful for injury prevention and speed. I use a variation of our lifting routine from college, which involves a total body workout twice a week. High repetition with light weight is the general theme of the routine.
Do you stretch?
- My evening routine involves static stretching and core, while I do dynamic stretches before races and workouts. I also incorporate some light static stretching after runs and hope to improve in the stretching department this year!
What are your favorite running routes?
- Goodness, this question would have been a lot easier to answer before I moved to Tally; it is SO beautiful here! I love running the Forest Meadows loop, Miccosukee Greenway, and Lafayette Heritage Trails. Running from Bradley’s Country Store is especially beautiful and reminds me of running back home.
What running resources do you like that would benefit someone else?
- I’ve found the best running advice and wisdom comes from runners themselves. I wholeheartedly recommend turning to experienced runners for guidance. Not to mention, “talking running” is such a delight!
How has your training changed over the years?
- My training has become increasingly more flexible and also lighter in terms of volume and intensity. I’ve learned that listening to my body usually yields the best results, as opposed to following a stringent workout plan. My priorities and, accordingly, mindset have also shifted significantly over the years. There was a period when we did not think I would run again following my Achilles injury, and every run since has truly been a gift. Physically my body does not hold-up under the training volume and intensity that I prefer, but I am so grateful I am able to run. More importantly, running for me has become less about the times and fitness and much more about the people and experiences it brings. Running has made my life so full not from the miles, though I love those, but from the people I get to spend the miles with, and this is especially true since joining GWTC!
What examples can you give of specific training methods, and what were the results?
- The Moneghetti fartlek is a hidden training gem! The workout has several iterations, but my favorite includes: 4 x 90 seconds on, 90 seconds off; 4 x 60 seconds on, 60 seconds off; 4 x 30 seconds on, 30 seconds off; and 4 x 15 seconds on, 15 seconds off. I recommend treating the “on” periods as controlled surges and keeping the “off” periods close to tempo pace. The workout is great for practicing changing gears and naturally leads to negative splitting, as the interval periods reduce in time as the workout progresses. From a mental perspective, these are fun and easy workouts to do on your own virtually anywhere and usually yield pace averages close to tempos!
What advice do you have for beginning or experienced runners to help them with their training?
- Have fun, be patient, and always keep the greater picture in mind: running is a blessing and something that we choose and get to do! I truly believe if you work hard and keep a positive attitude, the fast times will come, but running is about so much more than black and white numbers on a clock! Regardless of if you are a beginning or seasoned runner, enjoy every run; soak in the scenery and company. Celebrate the little victories and trust your training process. I think, in the end, we won’t care so much about how far or how fast we ran. Instead, I think the experiences, friendships, and memories that running brings us are what matter most.
Editor’s note: Alyssa Moore ran her first marathon at the Tallahassee Ultradistance Classic at Wakulla Springs in December, 2019. She is “employed as an Accounting PhD Student at Florida State University.