Maintaining the Base

I am currently in that period of time where I am not signed up for any distance running event. This usually causes me to have a tough time staying motivated to get out and run each day. Lack of motivation coupled with the changing weather patterns here in New England are a recipe for laying back down on the “couch of doom” and laying on the fat. Last year was no issue because I had the Boston Marathon on my calendar. So, what can I do to remain focused and maintain my fitness level to allow me to begin training seriously for a half or full marathon. The simple answer is to maintain the base that I have established.

I have a well established base level of fitness. What I need to do this winter is to build on that base. Before I explain my plan to maintain and increase my base, I should explain what most runners call base miles. Base miles are the miles you log to build a strong aerobic foundation to your fitness level. Typically you will run these miles slightly faster than recovery pace but slower than lactate-threshold pace. They are called base miles because the are the base from which you build your conditioning from up to race readiness.

What I have found, since moving to Westborough, is that the winter time is a great time to build my base mileage. There are almost no races to sign up for with the exception of a Turkey Trot or Jingle Bells run. So, I spend the time logging some extra base miles as the alternative to prepping for a race. Plus the winter mix of snow, sleet, and generally miserable conditions actually limit your ability to train intensively unless you have access to an indoor track or don’t mind logging tempo runs on a treadmill.

I have found after many years of running and training that I had to find a base weekly work out that would allow me to maintain my fitness level. This meant that I had to find a comfortable schedule that would work with my travel and family schedules. After many attempts to come up with a good work out routine, I found that I could take a week out of my Brooks-Hanson marathon training program and use it to keep me in shape to race in the spring at any distance from 5K up to and including a marathon. Other than one speed session and one tempo run during the week, I run slower than tempo speed. This allows me to avoid building up lactic acid in my running muscles. I repeat the mantra that it's all about running easy and at a pace at which I could have a conversation. I want to be running at an aerobic level for most of the runs.

Here is my base running schedule each week:

Sunday - Long Slow Run
I run anywhere from 8 – 13 miles on Sunday depending on the weather and how I have been feeling on the rest of my runs the previous week. I keep the pace between 30-90 seconds per mile slower than my marathon pace. I also try to run a negative split on this run – meaning that I run the second half marginally faster than the first. This is not critical in the run.

Monday and Friday – Recovery Running
I usually run 5-6 miles on these two days. These runs are coming off of a hard workout the previous day and my legs are tired. Running these slightly shorter distances helps to reduce muscle soreness. I am always running these at a pace that feels comfortable. I typically don’t look at my Garmin until I finish the run and have begun my stretching routine.

Tuesday – Speed Work
On Tuesday, I do one of two speed work outs – 5K at 5K pace or Mile Repeats. When doing a 5K speed session, I am typically trying to run around a 7:30 per mile pace. This can be challenging in the winter months. So, if it is a particularly ugly day on the roads, I will head to the YMCA and run repeats on the treadmill. I will do a ½ mile warm-up and then do three 1 mile repeats at a 7:30 per mile pace with ½ mile recovery in between repeats at a 9:30 per mile pace. After finishing the last repeat, I do a ½ mile cool down.

Thursday – Tempo Run
This is the run that builds up lactic acid in my running muscles. I usually try to run a 10K course that has several hills in it. This allows me to build up my ability to hold a steady pace for a long distance plus builds up my strength for racing in the spring. I have found that tempo running has been crucial to my improved racing times because it has trained my body to sustain speed over distance. I have been told by many smarter runners and in running articles that tempo training is more important than speed work. If you are diligent in your tempo runs, you will see steady improvements. I cut almost ½ hour off my PR in the marathon using weekly tempo runs.

Saturday – Middle Distance Long Run
On Saturdays, I run between 8-10 miles. I don’t worry about negative splits. I simply try to run faster than a slow jog, but not fast enough where I am entering an anaerobic state. Basically, I am running at a pace where I don’t feel fatigued and my breathing does not increase as the run goes on. I want to finish the run feeling like I could have gone another couple of miles with no problem.

If I am able to get all of these runs in during the week, I will be logging between 35 and 45 miles per week. This level of mileage allows me to keep in good shape for any future half or full marathon. Once I do decide on a race, I stick to the rule of thumb to never increase my weekly mileage more than 10% per week. I hope this explanation of my base work out is helpful to you.

Here are my training totals:
Nov. 15 – 10.05 miles (1:28:05, 8:46 pace)
Nov. 16 – 6.00 miles (52:03, 8:40 pace)
Nov. 17 – 3.60 miles (28:12, 7:50 pace) – Speedwork
Nov. 19 – 5.40 miles (42:44, 7:55 pace) – Tempo run
Nov. 20 – 6.20 miles (52:59, 8:32 pace)
Nov. 21 – 8.00 miles (1:08:43, 8:35 pace)
Nov. 22 – 10.00 miles (1:27:10, 8:43 pace)
Nov. 23 – 6.20 miles (51:51, 8:21 pace)
Nov. 24 – 5.60 miles (45:17, 8:05 pace) – Tempo run
Nov. 26 – 3.10 miles (21:19, 6:52 pace) – Gobble Wobble 5K, PR!
Nov. 27 – 6.20 miles (53:12, 8:34 pace)
Nov. 28 – 9.00 miles (1:19:23, 8:49 pace)

Total Miles: 79.35 miles
2009 YTD Miles: 1,781.10 miles

The photo below is the 2009 Westborough Rangers Cross Country District Champions. First time they have ever won the District Championship in school history.

Back after a lay off

As you will see below, I have had a bit of an off time from my running. Don’t get me wrong, I miss running when I take time off. But, the community theater production of “Godspell” that I was performing in really took a lot out of me. I was simply too tired to get up early in the morning to go out for a run. Instead, I slept in. As I took the days off, I began to wonder just what effect the lay off would have on my endurance.

I know so many runners who really freak out when they miss a run. Or if they sustain an injury and have to take a lot of time off from their running, they believe that their training will all evaporate and they will have to start all over again. I sometimes find myself with that same mindset. I will run on days when I really should be resting. This can lead to further injury if I am not careful. I have learned to listen to my body and if I don’t feel right or feel an ache or pain that is abnormal, I simply stop running and walk back to the start. I want to avoid any prolonged periods of no running.

I only had logged two short runs in a 2 week period. When I set out for my 5 mile run on Friday, I wondered how it would go. Would I be able to run at the same pace I had been prior to my rest period. I have to say that the lay off was actually a bit rejuvenating. My legs felt fresh. I felt light on my feet and the run seemed easy and comfortable. Today’s 8 miler was equally as easy. I must not have lost any of my fitness level in my two week break. I will keep this in mind should I ever really need to take some time off.

I still wondered what can happen if a runner is forced to lay off for a more extended period of time. According to Running & Fitness News:

“Stop running for just a week and your maximal aerobic capacity (max VO2), one of the indicators of performance potential, begins to decrease. Take two to three weeks off, and you'll add a minute or more to your 5K time. Stroke volume (the amount of blood pumped by the heart per beat) also wanes by 10% or more in just three weeks. Even your muscles' aerobic enzymes (key chemicals that help produce the energy you need to run) fall by 25% or more in 21 days. Muscle atrophy (decreased strength, flexibility and endurance) begins immediately. The psychological impact on a runner can be formidable.”

Don’t be frightened by the above. If you have been a runner for most of your life (like I have) your body can bounce back to its former level. You will just need to take it slow and easy once you can get back out on the road. Do not immediately go back to your normal running routine. Ease back into it. Take a step back and start almost like a beginner. This will allow your body to remember where you have been and make your runs easier. With patience and an acute sense of your body, you will get back to your former form.

I am going to post this short message as it has been a while since my last post. I do want to thank my fellow cast members from “Godspell” for making the entire experience a great one and one that I will have lasting memories from for many years. It is amazing how close you can become to people you never knew prior to putting together a theatrical production. I also want to thank my Mom and Dad for coming all the way from San Diego to see the show. It had been 31 years since they saw me on the stage. I hope it was worth it.

Here are my training totals:
Oct. 25 – 10.10 miles (1:25:29, 8:27 pace)
Oct. 26 – 6.20 miles (52:18, 8:26 pace)
Oct. 27 – 3.10 miles (23:40, 7:37 pace) – Speedwork
Oct. 29 – 6.10 miles (52:15, 8:34 pace)
Nov. 3 – 5.00 miles (43:05, 8:37 pace)
Nov. 4 – 4.10 miles (35:56, 8:45 pace)
Nov. 13 – 5.00 miles (41:50, 8:22 pace)
Nov. 14 – 8.00 miles (1:07:26, 8:26 pace)

Total Miles: 47.60 miles
2009 YTD Miles: 1,701.75 miles