Base Training

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26/09/2003 at 11:36
Pantman - has the experience tempted you into racing soon ?
26/09/2003 at 11:43
Er, I AM looking to race soon too...
BUT I will be staying aerobic t/out races.
Trent Park 10K Oct 25th; Chelmsford 10K Nov 23rd and Witham 5 Dec 26th are my first 3 monthly outings, God willing...
So no real change of plan - just an opportunity that couldn't be ignored...
26/09/2003 at 11:50
You'll have to be very strict with yourself to stay aerobic in a race environment (I didn't manage it). Glad it is all still going well for you.

Those races are not in my plans for this year, but it would be good to meet up next year for a battle of the base-building ex-lardies!

26/09/2003 at 11:56
NAUGHTY! Pantman.

- bet it was sweet, though...

26/09/2003 at 11:56
I'm all for meeting up at a race and supporting each other, but you have a sub 50min 10 mile PB and I'm gonna be aerobically faster than EVER before by Christmas at this rate. That's not a battle - it's annihilation!

But I will cheer the loudest when you break 2:20 at London..!
26/09/2003 at 12:28
Pantman, did I hear you say a 10K at Trent Park on 25th October? Haven't seen this listed ... but I live down the road from there so am tempted to do this. Did the Trent Park Running Club's 'Triffic Trail' in June and loved it; great course (a bit hilly!) and good atmosphere.
26/09/2003 at 12:33
See you there then, Minks...
26/09/2003 at 12:34
Is it the Run London Ragged 10K? Just found it on a search of the 'Events' section on here ...
26/09/2003 at 12:34
I am teaching a course on Friday nights down the road from there too, so I may be going for runs in the park on Fri afternoons soon too. I sounds like a great place to run...
26/09/2003 at 12:34
Yep - same one!
26/09/2003 at 12:55
PM, it's a really nice place to run. I ran there a lot during the summer - lots of different surfaces (road, grass, trail, stony path) and nice open space. As I run in the evenings I won't be going there for much longer I guess - too dark and as the running surface isn't always even I don't want to risk a sprained ankle (not to mention the safety factor, which sadly us lone females must take into account).

If I enter this race I'll see you there!
26/09/2003 at 12:56
BTW, where are you teaching?
26/09/2003 at 12:57
Wichmore Hill, I think - is that close to trent park?
26/09/2003 at 13:00
Can I just ask what is *so* bad about going over the 180 - age figure? Surely you still get the benefit from all the time spent below the correct level - or does it all vanish if you spend two minutes above it or do the occasional speed session?

My questions will probably stop once I get the books through, but until then I'm keen to know as I'm a theory junkie!
26/09/2003 at 13:06
Yes, Winchmore Hill is quite close to Trent Park (and where I live). I usually run Friday evenings (about 6:30pm) - depending on what time you're teaching we could meet for a run?

Email me if you like so as to avoid sabotaging the thread!
26/09/2003 at 13:26
I need to be getting ready at 7:00pm as class starts at 7:30pm - was thinking of running mid-afternoon so I can maintain it even when clocks go back...

WWWFR, Not a HUGE difference, agreed, as long as it is still aerobic - once you go anaerobic there is a significant physiological shift. Heck, even I went over night, but still aerobic.
I guess you just have to watch it - if 147 is close enough to 145, what about 148? 150? And before you know it you are up to 155bpm. Fine for two minutes in a month to overtake a cyclist, but if becomes acceptable to you every other run, you are changing the structure of what you are doing.
26/09/2003 at 13:46
RE base(aerobic) training
What is it that one is training? If its heart and lungs, only then swimming is just as good as slow running? Sounds daft, but I find running slowly is really tough on the knees, and going faster is more comfortable. But this is no good for base training, as HR goes up.
So real Q is, can you base train for running, by swimming?
26/09/2003 at 13:52
Nope. You will still train your heart and Lungs but the key limiting factor in aerobic training is what is going on in the muscles - capillaries, mitochondria et al. Thus the specificity of training.

26/09/2003 at 17:38
I am about three weeks into base training and am finding it very difficult to stay in my range - 180-32=148, I find it hard to stay under 160 really. Obviously this is because I am really unfit and a little overweight but what do I do? I feel like I am going backwards by walking most of my 'runs' whereas my earlier goals were to just keep running. Not sure what to do?

26/09/2003 at 17:53
May be worth looking at your breathing pattern and upper body tension. One way to ensure your breathing is not too shallow is to force yourself to only breathe in through the nose and out through the mouth for several paces at a time. Think about "belly-breathing" using the diaphragm. Also things like relaxing the shoulders by tensing them and then letting them drop can help. Another thing to try whilst running is to hold your arms straight out in front of your (hands clasped together) for a few paces. If this is really awkward it will very quickly reveal if your over-rotating the upper body/swaying too much/etc. Repeat with your hands held behind you as high as possible.

I can usually get my HR down a few beats just by focussing on relaxing and eliminating unnecessary upper body movements.

hth, Mark.
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