6 replies to this topic

[Weetbix]

Hi,

After running my first ever race and HM last month, I got a shocking flu and was in bed for a couple of weeks. I attribute this to perhaps over training as I was pushing myself hard in the majority of my sessions leading up to the HM. Because of this I have decided not to race again this year. What I would now like to do is build a a great foundation of fitness up until the end of the year, before doing some 5-10km races throughout the first half of next year with the aim to smash my HM pb in July next year. My question is, what should I be doing from now until next year apart from building mileage? I have done some reading and the opinions seem to be divided on whether or not to include speedwork/hills whilst building mileage? If not, how long should the easy aerobic base building phase last for before fartlek/hills/intervals are incorporated?

[Brick]

First what is this

Quote

Off Season Base Building?

you talk about?

Weetbix, on Sep 10 2008, 01:04 PM, said:

Hi,

After running my first ever race and HM last month, I got a shocking flu and was in bed for a couple of weeks. I attribute this to perhaps over training as I was pushing myself hard in the majority of my sessions leading up to the HM. Because of this I have decided not to race again this year. What I would now like to do is build a a great foundation of fitness up until the end of the year, before doing some 5-10km races throughout the first half of next year with the aim to smash my HM pb in July next year. My question is, what should I be doing from now until next year apart from building mileage? I have done some reading and the opinions seem to be divided on whether or not to include speedwork/hills whilst building mileage? If not, how long should the easy aerobic base building phase last for before fartlek/hills/intervals are incorporated?

I would include what ever is in the race you plan to do next.
If it is totally flat do that IE Gold Coast.
If it has some rolling hills IE Canberra do that.
If lots of hills IE 6' Track do that.

And make sure you have fun doing it.
We are on this plant for a short time so make it a fun time.

Brick

Edited by Brick, 10 September 2008 - 01:10 PM.

[Spud]

Brick, on Sep 10 2008, 01:10 PM, said:

We are on this plant for a short time so make it a fun time.

Brick

As Tim would say "a leaf on the wind"

[Hoops]

Hi Weetbix,

Sounds like I'm in a really similar boat! I did my my first ever HM a couple of weeks ago and while it went well, I pretty much ran the whole thing anaerobically (i.e with a very high heart rate). Fortunately, I didn't die in the process, but I'm sure it's not the ideal way to run non-stop for 103 minutes!

So yeah since the HM I've been looking into the best ways for base building / improving my aerobic fitness so I can maintain a good pace without such a silly HR. Also I'm hoping to work towards a full marathon next year, where proper endurance training is fairly critical.

Here's a link to a thread I recently started on the subject of base building (sort of):
http://www.coolrunning.com.au/forums/index...380143&st=0

In short, it appears that doing ANY training at high heart rates can jeopardise aerobic development (e.g due to raising cortisol levels and promoting growth of the wrong type of muscle fibre), and that it takes at least 12 weeks of consistent low heart rate training to build a good aerobic base!

So far I've done a few trial "MAF runs" (i.e limiting heart rate to 180-age) and BOY I have to go slow.. I average 7min/kms! But apparently that in itself is a sign of poor aerobic fitness, and hence a sign that I need to stick with the program.

I was hoping to enter a few more races yet this year, so I'll probably wait until the end of October before I start the dedicated base building. Then, no training over 150bpm for 3 months, and we'll see how much I can improve my LHR pace in that time!

Or it might just be a load of bollocks which just makes me slower. We'll see.

[Peterhorse]

Hoops, on Sep 11 2008, 10:31 PM, said:

Or it might just be a load of bollocks which just makes me slower. We'll see.

It works, but the trick is to know what your true max HR is so you get the right level from there. after doing a proper treadmill test with lactate levels measured at gradually increasing speeds, i was suprised how soon the anaerobic threshold appeared to kick in... i was running at probably 10bpm higher than that thinking i was still aerobic.. this was becasue my max HR is lower than the generic formula. but everyone is different and yours could be higher or lower than teh generic formula - give it time to find by trial and error
PH

p.s. i was only on the plant a couple of times at a party at uni i swear

[Rudolf]

Peterhorse, on Sep 12 2008, 01:18 AM, said:

It works, but the trick is to know what your true max HR is so you get the right level from there. after doing a proper treadmill test with lactate levels measured at gradually increasing speeds, i was suprised how soon the anaerobic threshold appeared to kick in... i was running at probably 10bpm higher than that thinking i was still aerobic.. this was becasue my max HR is lower than the generic formula. but everyone is different and yours could be higher or lower than teh generic formula - give it time to find by trial and error
PH

p.s. i was only on the plant a couple of times at a party at uni i swear

sorry PH, I had to say this again and again.


MAF and 180-age, has absolutely nothing to do with the hoax concept of HRmax.

In the concept of MAF, the HR max does not exist.

There is lots of physical, mental and emotional conditions which will get the heart pumping well over 200, and nothing of it represent the running fitness.

The ability to stay witgh low HR represents teh physical health and fitness, as well as mental fitness and emotional stability.

In my view, the search for the HRmax is plain wrong, but if anybody has the value of HRmax (wrong concept) and the value is high, it should be a strong warning of the weak heart and restricted blood flow.


Proper MAF system long term (really 3 months is not enough, it is just absolute minimum to see something and is an emergy shortcut if You have not enough time left)
is actualy suposed in my view to get rid of high reading of HR, by making heart stronger and much more efficient and so avoid for ever the chaotic low volume high rate ineficient pumping action.

[ican]

I can't speak too much about from an expert perspective but I do know from experience that consistent running makes for a good base with a weekly slow long run. I also know from experience that rushing into speed work can be harmful and that you can start by incorporating some faster running intermittently into your normal 10k(ish) runs.