Running Around 6.5.11

We're continuing with our Summer base training period, so 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

Looking at the weather, you'll see one of the reasons why we do base work this time of year. It's hot, and we probably haven't fully acclimated to it yet. That is not a scenario that's conducive to quality work on the track.

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 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

A reminder, I will not be at the track during the month of June. I will be with my son doing KTC youth athletics on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence.

Week 2 of Summer Base 2011 Workout Summary:

1. Pick one ...
     a. Rest week or road run
     b. If you're still racing, pick your favorite workout from the month of May.
     c. Maintenance mode or low intensity: aka summer track progression

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Use a recent race to get your training paces here ...

• http://www.panix.com/%7Eelflord/vdot.html
• http://www.runningforfitness.org/calc/racepaces/rp