Although a lot of my blogs are more on the sarcastic, playful, don’t get your panties in a bunch side, I would like to say I’m actually a pretty serious person 1 hour of the day. I know I’m going to pinch some peoples nerves with this post because I know it is an extremely con traversal issue with running, but as always these thoughts are mine.
I would like to think I have a pretty decent knowledge of base building with running and how to do it. Although I’m still rather new to running (1 year and 2 cross country seasons is language for run n00b), I have actually spent about 95% of my running career in said base building.
Because easy running is beneficial baby!
Granted many of you are high school/collegiate runners and don’t have a choice of when you start your speedwork or track workouts and go from easy runs to workouts, the majority of runners are not.
So where to begin. Right now s I’ve said before, I’m currently in a base building stage for my spring half marathon training. Incase you wondered I’m running between 60-70 miles weekly. That is the goal anyways, but I don’t run with a Garmin and I don’t mapquest 75% of the runs I do. As the daddykins says, I don’t need all your fancy technology to know that I’m running right.
I am very loose with the milage per say. If I run for 80 minutes, I call it 10 miles. If I run for 90 minutes, I call it 11…I’m not always tracking the distance and I don’t really care if I run 11.2 miles or 11.5 miles. If I still ran for 90 minutes than the job was done.
Here is where I think I gets tricky and more controversial. I think the amount of EASY miles you put on your legs is very important and critical at this stage of your training. I don’t think it really matters if you run at a 10 minute pace, 6 minute pace, 1000 minute pace (within reason of course…I don’t think walking 10 miles has the same effect as running/jogging the 10). Just get out there on your legs. Your legs need to be reacquainted with running long distances.
Incase you wondered the logistics, my cross country base building period was running for 1 hour every day (and no run long immediately) which added up to be about 50 miles weekly. My half base building is between 70-80 minutes daily with a longer run somewhere in there. My longer run could be 91 minutes versus 90.
If we aren’t DM bffers, I’ll give you a brief overview of how carefree and FUN my runs have been.
I’ve run some 10 min/mile runs with the da bomb housemate. I’ve run some runs on the dreadmill to watch trashy TV because I can’t keep up during finals week. I’ve run around town with friends, without friends, with cows in the sun, in the snow…the list is endless and I’m only on week 2! I’ve run two short runs daily or just one long run…depending on my mood. I don’t even plan where I’m going to run most of the time…I just get out there. If someone texts me and says let’s run babycakes, I go with it. Going with the flow is so important here. The point of these runs isn’t to get my speed on, it’s just to run run run. (which will prevent those injuries later).
As much as I love cross training and think it’s VERY important, my personal thoughts are cross training is more beneifical when you start speed work. When you are putting that much pressure on your legs at high intensity, then they need a break. Running slow and easy, I find myself able to run more easy miles, than run higher intensity sprint workouts. When I start my speed, I will have a day OFF all together, to give my legs a break. For now, I’ll take a break if my legs are feeling a break but not schedule one in. For instance, on Monday my legs were like oh hell no girl we don’t want to run very far, so I ran an easy 4m with my housemate and felt no remorse. Right now (11 days in) my legs are still feeling like champs.
Incase you wondered my base building will conclude January 1st and I will taper into my 20k on January 7th. 🙂
And I personally think not getting my panties in a bunch is why I have been already coming close to my PRs.
Question for you:
I just want to hear all your thoughts about basebuilding/speedwork/cross training…running fast…slow. Speak to me.