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Lead Stories: Sunday, October 12, 2008

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?
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Relax and run “NAKED”!

Posted January 11th, 2007 at 4:00 PM by Paul Petersen

Section: Running & Training, Motivation

I have an odd habit. I try to run naked once a week. By “naked”, I actually mean “without a watch”.

We runners love our gadgets, and the sports watch is the grandaddy of all running accessories. Many of us literally feel naked without one. Take my iPod, GPS, HR monitor, and hydration pack - but leave me my watch!
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Endurance training techniques for runners of all levels

Posted January 5th, 2007 at 12:00 PM by Emily Hoskins

Section: Running & Training, Training Tips

Unlike many recreational activities, training for a marathon is serious business. If you fail to train properly you not only run the risk of not finishing, but you could seriously injure yourself.

There are several types of endurance training out there, so finding the right one for your personal goals and needs is crucial. The types of aerobic endurance training differ in duration, frequency, and intensity which will lead to different physiological adaptations within the body that improve your overall fitness level.
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Progression Runs: Flexible marathon training alternatives

Posted December 21st, 2006 at 2:40 PM by Jenna Sumara

Section: Running & Training, Training Tips

It’s true, most runners love structure. There are countless training programs, workouts, etc that offer and promote such beloved precision and planning.

They detail exactly what pace to run at, for how long and on what terrain; often ensuring dependence on training assistants, sports watches and heart-rate monitors.

Although such training can be effective, it can also be very beneficial to take a break from such rigidity. These workouts offer freedom, alleviate a lot of the stress inherent to traditional training runs and will enable you to become more in tune with your body.
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