ASK FLASH:Base Building, Boston Marathon Predictor, and Flash on a Mountain
Posted April 1st, 2007 at 3:32 PM by Joshua Flash Gordon
Section: Running & Training, Columns, Training Tips, Ask Flash
Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.
Hope all you folks are enjoying the nice weather that is finally rolling in this time of year! Keep the questions coming…
Q. Most of the time, summer is the time to put in the miles and build a base for the fall races. Previously, all that was advocated was long slow easy aerobic running during the base building stage. Lately, some schedules have been written to include tempos, strides, etc … in the base building stage. What is your opinion?
~Base in Baltimore
A. To answer your question, let’s begin by asking what is the purpose of the base training period? Every period and every run should have a purpose. Yes, fun is an acceptable purpose. The base training period is primarily about preparing yourself mentally and physically for the demands of the more rigorous portions of your training program. Whether you are training for a 5k or a marathon, you can’t declare a fitness resolution and get at it whole hog. So, how exactly should the base training period be performed to prepare for the tempo runs, long runs, fartleks, intervals, hill workouts, strides, and other components that most running programs rely heavily on?
Certainly, a large component of your base training period will consist of easy to moderate paced running. The ultimate goal of any good program is to get you to the starting line (if a race is your goal) or to keep you on the roads (if the race of life is your goal). Tendons and ligaments take time to adapt - much longer than it takes to have your lungs and muscles feel run-ready. Too much, too soon will likely lead to excessive co-pays at your physical therapy office.
However, fast forward to the months ahead when you want to be able to handle the whole bag of training treats and you will begin to understand why I believe that elements of speed need to be present in your base training phase. Surges, strides, some hills, short tempo work are all good examples of tools that truly prepare you for the real work later on.
The legendary Coach Bill Squires’ training program epitomizes this philosophy (see Speed with Endurance). (By the way, Bill Squires’ book is a must-have practical guide for any runner that wants a plan that gets you into your day-to-day workouts and gives you a regimen for the entire year.) The key is to introduce hard work in miniature form so that your body can adapt. If all you do is slow, easy runs during your base training than your body is in for quite the shock (and potential injuries) later on!
Q. Any good prediction tools for how fast I can run at the Boston Marathon this year?
~Nostradamus in Northampton, MA
A. Sure … as long as you can predict the weather in New England in April. Assuming good weather, there is a useful tool that incorporates your recent race performances, goals, and the topography of the notoriously challenging course (see Boston Marathon Race Split Calculator). The low-tech method of taking your half marathon time, doubling it, and adding 10 minutes is a reasonable (although rough) guideline, as well. At a minimum, these methods serve as a good reality check for your goals.
Q. I think we should put you up on a mountain so we can seek out your knowledge. Of course, we will build a track up there so you can keep training :)
~Sherpa in Seattle
A. Mountaintop? I’m no Moses, haha … but I will take a spot with a heated log cabin and some nice running trails. You don’t even need to go through the trouble of building a track. Maybe a deep water pool, a massage therapist, and a burrito shop? Am I getting greedy?
Gotta go…
—— —— —— —— ——
Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
Have a question? Please feel free to ASK FLASH and TheFinalSprint.com’s team of experts by submitting your question via the form below.
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: advice, Ask Flash, base training, Bill Squires, boston marathon, boston2007, Joshua Flash Gordon, predict marathon performance, Speed with endurance, training plan, training regimen, training routine
Like what you see? Subscribe to our feed!
The Final Sprint