Running Around 6-11-07

We'll continue with our base training this week. So that means either a road run or a low-impact maintenance workout on the track. I strongly recommend the road run.

The base phase is a great time to refocus on often-neglected aspects of our training like core strength. Core doesn't mean abs. It means abs, hips, glutes and back too. Here is an excellent site for core strength info http://www.ronjones.org/Handouts/index.htm

I mentioned last week about building your base, and that means different things based on your abilities. One thing to work on might be number of days per week that you are running. If you want to be competitive, you should probably be running at least 5 days per week. 6 or 7 days is probably even better, but you need to balance that against the risk of getting injured. So, what is a good plan for adding a day? Start with the extra day every other week. When you are comfortable with the workload, move to 2 out of 3 weeks with the extra day. When you are comfortable with that, keep the extra day every week. I'm not going to give a specific duration because it will be different for everyone.

If you want specific advice for a Summer base training, talk to me, and we'll figure out a good plan for you.

Now for the workouts ...

1a. Road run 6-10 miles.

1b. 3-5 x 1600m @T pace w/2 min rest.

2. Striders. 4-6x100m twice this week.

Get your paces here: http://www.panix.com/%7Eelflord/vdot.html -or- http://www.runningforfitness.org/calc/rp.php