Go Hard

Moving further through the base phase means the training is not just about getting ready for more training. It was nice back in the introductory phase when the long runs were almost hikes. Unfortunately, keeping things comfortable only gets you so far. The change over isn't cut and dry in that one day I am doing one thing, and the next day it's a complete change. The process is gradual and there is a lot of cross over. The start of my base phase will be fairly different to the end of it. It is the long run where these differences are showing up. At this time my long runs are travelling at two levels. The longest in a continuation of what was achieved in the introductory phase. Where I go out on a good mix of terrain with plenty of hills. I reached 2.5 hours, but am adding 10-15 minutes every week or so if I feel its right to increase the length. The so, is because I never follow a traditional seven day week. The intensity is now no longer kept at super easy. Instead I am a...

This is a long post. Yet, is probably as short as I can be when explaining how I am putting together my training. My aim is to strive for continual improvement. A system that builds upon current fitness and from race to race. There are a lot of elements common between 10km to ultramarathon and I aim to improve my abilities across this wide range. Of course that will require times of specific focus. I'll just always keep in touch with the other abilities required at the different distances. My race plans at this stage include: Two Bays Trail 28km - January Emergency Services Games - April Surfcoast Century - September There will be a number of races in between. I just haven't worked out which ones yet. To give myself an objective guide the basis of my training will be aimed at working towards a sub-2:45 marathon. Even if I don't race a standard marathon next year it should give me the basis I need to then adjust focus for my other events. For a 2:45 marathon t...

I toned down the intensity for my basic runs to see what effect that had. The result was one of my best training weeks. My key runs were all performed very well. The total volume was the highest so far at over 130km. Plus I generally felt good. Not like my body was at breaking point. Other good points were that I handled sub-zero without any real problems. Even when it rained it was good. Plus I shared the terrain on all but one day with plenty of kangaroos. Then finishing with a long run of 37km, hills and a few more hills mixed with lots of beautiful single track topped off the base training. Tomorrow I start my Focus phase of training. I've been training to be ready for this next stint of training. At the least the next stint will now be training to race. Details to come.

Volume. This was the main focus for the week. After a low number of kilometers (despite some of them being quite fast) last week and an average a bit below than what I really wanted for the first few weeks, I need to expand my endurance. My faster running is good, so I know that isn't being sacrificed. I wasn't too concerned with pace this week. Instead I looked for ways to get in extra distance and not drop a single session. Day 1: Basic run 60min. Up early, short drive to work from which I start the run before the day officially starts at 0630. The run felt slow and comfortable so I was surprised to find my turnaround point at 30min substantially further than usual. Day 2: Backpack on and 90min over the trails in the dark to work. I started feeling really good after getting past the hour mark. Usually a good sign that my endurance is improving. Day 3: Another early start to fit in 2 hours. I made a point to keep the pace up throughout. "This is not a picnic....

This week was mixed up a little to accommodate racing. I kept in mind that I'm still in base training so I didn't want to taper sharply or have extended recovery after the race. Instead I the aim was to keep the training moderate leading in and then ensure I kept the kilometers up post race. Day 1: am: Basic run 60min pm: Weights Day 2: off - due to work/family. Allowed me to shake off the stiffness that's been consistently building over the last week. Day 3: am: Basic run 75min Day 4: am: Race Salomon Trail #1 10.8km + warm up and cool down. Day 5: off. Post nightshift, sleep Day 6: pm: Long 2hr. Day 7: am: Basic 90min Day 8: off. extra nightshift again The really good thing about my basic runs is that all I have to do is get out and run. I may have some generalised goal like aiming to keep the intensity towards the higher end of my aerobic conditioning range, but the most important thing is I just run. Usually I don't check my heart rate during the run. I...

Now into the second half of my Base training. Even though it is still four 8-day weeks left, it is really the last chance to get myself ready to handle the training I want to get done in the Specific phase. The first four weeks have gone pretty well. There is a good level of improvement and relatively good tolerance of my key sessions. The plan for the rest of Base is to keep the key sessions (long runs, hill plyometrics) ticking over with some progression. In between I want to increase the workload a fair bit to build that tolerance. Of course this will be done with the view of not sacrificing the long runs and ensuring injury prevention and recovery is still being achieved. Basically I want to increase my baseline load, which will hopefully lead to better ability to absorb the harder training to come. So what did Base Week 5 look like? Day 1: am: Basic run 50min Day 2: pm: Basic run treadmill 40min Day 3: am: Hill 10x 1:00 springing-3:00 high cadence recovery. Stairs and tra...

It's been about two months without a genuine long run. I did get in something a bit over two hours on the trails, but it was stupidly slow and involved more walking than I liked, so in my book it doesn't count. At the moment it looks like everything is back on track for some consistent training. The knee is good. Life is balanced. I have my systems going. The chance of another snake bite is very low. This training week, I've got in the key runs of aerobic conditioning and hills. There was only one day with no running as I skipped an easy run due to working an extra night shift. The runs were all as expected. Mentally I'm struggling with the slow speeds, but I'm sure if I speed up now then that will lead to some holes in my consistency. So mainly slow running is where I am. It's allowing me to back up each day. This week has given me 7 out of 8 days of running. The target for my long run was 2 hours with the majority in my endurance/aerobic conditioning r...

Four weeks of training. To be honest, the first two weeks were nowhere near as consistent as I would have liked. A number of factors led to this, both uncontrollable and controllable. I learnt from my mistakes and put together a high quality second half. Now with a handful of days for a couple of tests, a little recovery, I can take stock of where my fitness is at. Then plan the phase of preparation. The original description of intent and training outline for the Base period can be found in Base Training - 2011 , and also in Basic Structure . Now to step through each goal. Run For 3 Hours Comfortably Partial tick? I hit most aspects of my goals for this. I know I can now just go out and run for 3 hours at a reasonable pace, and feel pretty comfortable. I had been hoping the pace would get down towards the 5:00/km mark, but I am currently at 5:40/km. Up from the 6:22/km over 2.5 hours that I started with. Otherwise, I can get through a run with a slight negative split and feel quite goo...

Having a simple, repeatable structure works for me. I proved this to myself in my last marathon, and has been reaffirmed over the first part of this year. Routine is good. With routine I know what I need to do, and it is easier to set up my life to achieve that. Also routine provides a constant back drop from which I can create and monitor progression in my training. For example, the routine might be that my long run is run every 7 days, but the progression is 10 minutes longer each time. Here I present my structure for the base period. The general guidelines: Make running for 3 hours comfortable Become efficient and relatively fast at low effort levels Develop the strength and structure to handle the next phases of training The next 4 weeks will be 7 day cycles working off the following: Hill Repeats: Aim is for strength & power. Effort roughly VO2max or harder paces, but relatively short. A little bit of pure speed work thrown into too. Basic Run: aerobic conditioning 45-70min ...

I have repeatedly referred back to my post from 2007, The Point Of Base . Despite being written more specifically for Ironman training, the main points I still think are completely relevant. It is why my Base training is not just about lots of slow kilometers. There's a little more to it. Some of the overall goals of base training include: to develop the aerobic engine increase exercise tolerance enhance fuel metabolism develop ability to go the distance Overall I still summarise the main goal as: To develop a well balanced athlete capable of optimally responding to the stress of competition specific training To achieve that goal this year, I need a little more detail. First up I need to better define the goals of this period. Make running for 3 hours comfortable Become efficient and relatively fast at low effort levels Develop the strength and structure to handle the next phases of training They are still pretty general, and not very measurable. They need to be more objective. Run...