Running Around 12-6-10

This week will be the start of Winter base training. That means easy running on the roads or greenways. Or if you're like me and finished racing this week, then take some time off. I'll be off for a week with no running.

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. And lots of good articles written by Mick Larrabee (from past editions of Footnotes columns) on a variety of subjects like strength training and core at http://www.optimalperformanceinc.com/articles.html.

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


Finally, I've been thinking about my role as Tuesday workouts coach and organizer. Participation on Tuesdays is down, and I'm wondering  if the group and track club might be better served with some new ideas and a different personality in charge. Maybe someone with more of a development-based approach instead of the current performance-based one? Anyway, if there is someone out there that has an interest in taking over the reins, let me know. Still just thinking about it, but having someone who is interested might help with the process.

Week 1 of Winter base or rest. Now for the workout summary.
 
1. Easy run on the roads or greenways: 4-8 miles. Wear something reflective!