Running Around 6-6-10

We'll continue with Summer base training this week. That means easy running on the roads or greenways.

The purpose of base training is to build mileage slowly and intelligently over a period of weeks. By limiting the intensity of training during this period, our bodies can adapt more easily to the stress of adding mileage. One of the best ways to improve your base is to increase your running frequency. I've put together some guidelines here ... http://trackworkouts.blogspot.com/2008/06/running-frequency-progression.html

The base phase is also 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. There is also a series of videos on core strength at http://runningtimes.com/Article.aspx?ArticleID=16625.

If you despise road runs and need a track fix, here is the official off-season base training plan:
http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html

Again, I won't be at the track this week (and throughout June) since I'll be with my son at KTC youth athletics practice.

Week 2 of Summer base training. Now for the workout summary:

Pick one:
1a. Easy road run 4-10 miles followed by striders near the track 2-4x 100m.
1b. Summer track progression. See the link above.

Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php