{"id":159,"date":"2008-01-16T09:13:21","date_gmt":"2008-01-16T17:13:21","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=159"},"modified":"2008-01-15T19:48:03","modified_gmt":"2008-01-16T03:48:03","slug":"5-facts-about-base-training","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2008\/5-facts-about-base-training\/","title":{"rendered":"5 Facts About Base Training"},"content":{"rendered":"

I believe that most runners are enjoying the doldrums of winter by slogging away at miles, on the treadmill or braving the cold. I know some are fortunate enough to be racing as many completed the Disney World races and the Rock ‘N Roll Marathon.<\/p>\n

For those of us training for a spring race, most are in the midst of Base Training. What is Base Training<\/strong>? Base training is essentially the time when you are creating a base that your eventual race and season will be based off. If you think of something like a pyramid, then the base is… you guess it the bottom! Generally speaking the broader your base the more stable the rest of the pyramid will be. According to Running Planet<\/a> base training is “designed to refocus and strengthen the base that has already been built over years of consistent running.”<\/p>\n

    \n
  1. Base Training builds endurance<\/strong> – this training is designed to be easy runs while increasing your mileage. You can do some Fartleks for a little speed, but most should be run at conversational pace.<\/li>\n
  2. Base Training is great for drills and skills<\/strong> – this is a good time to work on your overall running form and overall efficiency. It is also a great time to begin weight lifting which will help improve the aforementioned form and efficiency.<\/li>\n
  3. Focus and Plan<\/strong> – You may have already selected a goal race, how about a goal pace? If you haven’t selected a race yet, this is a good time to do so. You might not currently feel very fit, but in a few short weeks you will be. This is also a good time to plan ahead for your overall training schedule and make sure that you plan for your long runs later in the year.<\/li>\n
  4. Base Training aka Pre-Season Training<\/strong> – Running Planet actually calls their base phase: “Pre-Season Training.” I like their thoughts that for most of us we already have a base, we just need to get back in shape. They say, ” I do not like the term “base building” because it suggests that something must be built from the ground up. As I said earlier, competitive runners are never far from their base and never far from race shape.” I would agree that for most competitive<\/strong> runners that is definitely the case. I’m not sure how many age-groupers would fall into that category, so base training might still be the best term, if not the most common!<\/li>\n
  5. Quantity over Quality<\/strong> – it is worth mentioning again that Base Training is about running miles, not<\/strong> speed. Focus on conversational pace (there is a really in-depth scientific reason for this, I promise) runs and increasing your miles. Note:<\/strong><\/em> For this point Quality is referring to speed not things like form. You should be running at 60-75% of your maximum heart rate and should easily be able to converse with training partners. This is hard for me because I don’t like seeing slow paces show up in my log. But it is important. If you want to add “quality” or speed work, keep it simple, things like longer tempo runs or fartleks are perfect.<\/li>\n<\/ol>\n

    Keep running and logging the miles. They have revised our forecasts and we aren’t getting single digit high temperatures as previously expected.<\/p>\n

    Sources include: Runner’s<\/a> World<\/a>, Running Planet<\/a>, and Tri-fuel<\/a>.<\/p>\n

    Yesterday’s Workout<\/strong><\/p>\n

    Even though it was warmer than expected I hit the treadmill today. I did a lousy 2.5 miles in 21:05 and then the bike for 15 minutes or 4.25 miles. It was really really hot in the gym and I hate being stuck inside!<\/p>\n

    [tags] Base Training, Training [\/tags]<\/p>\n","protected":false},"excerpt":{"rendered":"

    I believe that most runners are enjoying the doldrums of winter by slogging away at miles, on the treadmill or braving the cold. I know some are fortunate enough to be racing as many completed the Disney World races and the Rock ‘N Roll Marathon. For those of us training for a spring race, most […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[26,27],"tags":[],"class_list":["post-159","post","type-post","status-publish","format-standard","hentry","category-base-training","category-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-2z","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":39,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/fartleking-fun\/","url_meta":{"origin":159,"position":0},"title":"Fartleking Fun","author":"crossn81","date":"July 25, 2007","format":false,"excerpt":"We all want to improve our performance to some degree and I imagine most of us want to become the best that we can in running and life. To get better we have to stretch ourselves, take our mind or body someplace where its not been before. In running as\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.katsudesigns.com\/images\/racecar.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":155,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-plan-for-2008\/","url_meta":{"origin":159,"position":1},"title":"Race Plan for 2008","author":"crossn81","date":"January 10, 2008","format":false,"excerpt":"Last night I bit the bullet and registered for my first 2008 race. My plan has been to run a spring 1\/2 marathon before my fall marathon debut. There was a lot to consider: Time to rest\/recover before starting marathon training Potential weather Course - flat vs hilly Longevity of\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":186,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/running-groups-are-great\/","url_meta":{"origin":159,"position":2},"title":"Running Groups are Great!","author":"crossn81","date":"February 26, 2008","format":false,"excerpt":"It was great to run with a group of people again last Saturday. I ran with the Polar Bears a group from the Minnesota Distance Running Association. I ran with the second pack at around 8 minute pace. We ran out 45 minutes along the Minnehaha Parkway and then turned\u2026","rel":"","context":"In "Base Training"","block_context":{"text":"Base Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/base-training\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.needtorace.com\/MDRA\/mdratop_01.gif?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":716,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/off-season\/","url_meta":{"origin":159,"position":3},"title":"Off-Season?","author":"crossn81","date":"November 13, 2008","format":false,"excerpt":"Do runners really have an off-season?? Does any athlete really have an off-season??? \"Off\" might not be the best word to describe what happens between the end of one season and the beginning of the next. Maybe down time or to use a more technical term: periodization. Periodization is often\u2026","rel":"","context":"In "Cross-Training"","block_context":{"text":"Cross-Training","link":"https:\/\/www.teamcrossworld.com\/running\/category\/cross-training\/"},"img":{"alt_text":"Cross-country skiing (skating style) in Einsie...","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/5\/54\/Cross-country_skiing_Schwedentritt.jpg\/202px-Cross-country_skiing_Schwedentritt.jpg","width":350,"height":200},"classes":[]},{"id":132,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-3\/","url_meta":{"origin":159,"position":4},"title":"Training Analysis, Part 3","author":"crossn81","date":"December 5, 2007","format":false,"excerpt":"In this final edition of looking back over my 2007 training, I will look at my training for the Mid-South Half-Marathon. This is part 3. See Part 1 and Part 2. I was asked to travel to Arkansas to compete by friend Brian Rayl. After a little deliberation I decided\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/wynnememorabila.JPG?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":42,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/ways-to-ruin-your-next-race\/","url_meta":{"origin":159,"position":5},"title":"Ways to Ruin Your Next Race","author":"crossn81","date":"August 6, 2007","format":false,"excerpt":"There are lots of way to ruin a race, but over at Active.com they have provided a list of the top ten easiest ways to ruin a race. Its on their Triathlon site, but it is an excellent list for runners as well. I'll write out the list but be\u2026","rel":"","context":"In "Information"","block_context":{"text":"Information","link":"https:\/\/www.teamcrossworld.com\/running\/category\/information\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=159"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/159\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}