Base Training

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21/11/2006 at 14:16
Is it ok if I butt in here?

I am trying to run at 70% of max HR and its slow but ok. At the moment I am walking for the first 5 minutes of my runs to warm up all the injured bits before running so that is making my average HR lower overall than it would be normally. eg. today's was Avg 132 although most of the time it was around 145-150. Is this ok or should I ignore the walking bit at the start?
21/11/2006 at 14:17
that sounds fine to me
is important to warm up nice and easy

hello pet!
21/11/2006 at 15:01
HaL, as long as the 150 is below the 70%MHR that should be OK. If the 132 average is the 70% figure then you are doing a significant amount of your trainng above the base figure, and possibly not getting the benefits of the base training. That is my understanding, I am sure others will put me right if I have this wrong.
21/11/2006 at 18:35
Hi Hipps!

DR - the 132 was the overall average at the end of the run, taking into account the fact that it takes the first mile before I am at my 70% HR. My 70% is 148.
If the average is lower than the 70%, do you still get the training benefit?
21/11/2006 at 18:37
I think so yes
23/11/2006 at 13:26
HaL - as I understand the original work on base training you should not let your heart rate at any time go over the 70%. So it does not matter what the average is, the maximum over the whole run is what you should watch. So going over the 148 for you would be potentially losing the benefits of base training. There was some thought that you lost some of the aerobic benefits of the base training if you went above the 70% level.

I try to keep below my 70% for the whole of my run, but allow it to creep up briefly when I climb a couple of steep hills on my normal routes. My rate stays there for only a minute or two, and soon falls when I get over the other side. I do not allow it to stay over this level for any significant period of time. This did not seem to affect me this year, as I knocked 7 minutes off my half marathon time on a winter of base training with no significant speed work. That is why I have now returned to building up a strong base again this winter, but will add a few lactate threshold and speed sessions in the new year.
23/11/2006 at 14:01
Hello everyone, ok if I pop in now and again? I expect this thread will get more people making the trip over from Shades' one as there's a bit of a BT'ing craze going on there at the moment.

I've just started base training after completing my first marathon in October, and intend to do this over the winter to get a really good base for my next marathon which will probably be in May (and also so I can get under 2hrs for a half in March). It's early days but I'm totally convinced it's the way to go for me, but as a newbie I have lots of questions.

The latest one is about what length to keep my weekend long run at the moment. I'm building up to running 6 days a week (Saturday off and long run Sunday), all at <70 Max HR. The 5 runs in the week to initially be 6 miles each in length (hopefully building up later when my pace increases a bit and I have time to do slightly longer ones - I have to get up in the dark at 6:00am to fit them in at the moment). My question is should I keep my Sunday long run to 10 miles until I can run that whole distance keeping my heart rate under <70, then once that's been achieved I can start building the mileage of the long run up again? Or is it ok to do longer long runs at this stage?
23/11/2006 at 17:44
Hi Babu (& HaL) - I would keep your Sunday runs at 10 miles until you need to increase the distance as per your marathon training plan, which will probably be January?
Increasing distance doing BT runs of <70%MHR is not difficult.
I am doing longer Sunday runs already as I want my highest mileage weeks to be over Xmas.
23/11/2006 at 18:57
Ok thanks Shades, will do.
23/11/2006 at 19:03
Same here, thanks, DR, Hippo and Shades. All advice welcome.
24/11/2006 at 11:17
Welcome Babu, it is good to see others join in this discussion, the more the merrier! I found last year that this is a good time of year to get in the base training, before doing any other speed work in the spring before many of the road events start up again.

How did your marathon go? What are your goals for a marathon time next year?
24/11/2006 at 13:14
Thanks DR!

I was very pleased with how my marathon (Dublin) went. Did it in 4:39 which I was happy with for a first attempt, although I'm sure I can get faster. I really wanted just to enjoy the experience as it was my first one, and I had a great time, can't wait to do more.

I would say for my spring marathon somewhere under 4:30 would be great - I don't really know what's a reasonable time to expect to be able to take off, and I guess it also depends on if the marathon's a fast or hilly course (at the moment trying to decide between Edinburgh and Vienna). Having said that I've read of people who have taken huge chunks off their times having spent a while BT'ing, and I will be entering my marathon training proper next year off of a higher weekly mileage (around 40 miles) and with a proper aerobic base, so who knows what's possible!
28/11/2006 at 14:28
Hi everyone in base trainng land, how is the 70% training going? 60 miles for me last week, including a 13 mile long run at the weekend.
28/11/2006 at 14:30

I was doing well
but only managed 33 miles last week

my head isnt right
Ratbag    pirate
28/11/2006 at 17:28
You'll be all right benzy....

I've just (last week) started back into BT.

This weeks runs have been at around 70% max but I am working on what I used to which is using the Maffetone formula. Both systems work equally as well. For those who haven't read all the stuff by Hadd, the basic message is that you can't run too slowly but you can run too quickly.

In any case, I'm using this in my build up to FLM 2007 and other races through the year.

All the best,

28/11/2006 at 17:41
ive overdone the Yoga and am in moderate pain today too!

ah well, keep on going

hi ratbag!
28/11/2006 at 18:04
Hippo - once you;ve done L**** you can then go onto your training plan (will help with post marathon season depression too) and you'll soon get that mileage up.

This week will be 60mpw for me, am sticking to <70%MHR and did 7 miles this morning without a hint of cardiac drift, really enjoyed it.
29/11/2006 at 09:34
5.75 miles this morning at 69%MHR, same route as Monday but nearly 3 mins faster..I love BT
29/11/2006 at 09:38
I suppose so Shades
I am finding it really difficult to get out of the door at the moment
29/11/2006 at 10:48
Come on PH, you know you love it. Once you get out there, and the heart starts beating a little faster, then you start to get that rush of hormones as you get into the run. Then you will feel better. Lovely day here in Dundee. Bright sunshine, a little breezy but great for a run. Did 10 miles this morning, my mid-week long run as a part of my marathon build up. Got a bit carried away and ended up running at an average of 72% MHR - but it was such a nice day.
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