BUILD YOUR BEST TRAINING BASE

Starting a training program? There are a few key workouts you need to do first.

By Scott Douglas - Runner's World

Rob Wiley never worried much about how he began a new training cycle. He figured it was enough just to stay fit, running the same few miles just about every day at about the same easy pace. Then the 32-year-old project manager of Gurnee, Illinois, started working with a coach, Jenny Spangler. She had Wiley run hills and tempo runs in his base weeks, that six- to nine-week period of time before a formal training plan begins. "I thought, Why am I running hard stuff right out of the gate?" he says. The reason became apparent two months later, when he began stepping up his workouts. "I was strong," says Wiley--stronger than he had ever been entering a training season.

The experience was a revelation for Wiley. Proper base building isn't simply a matter of logging a decent number of miles, he realized. Instead, it serves as a bridge between the off-season's maintenance runs and a race-specific training program. "The purpose of base training is to prepare you for your next phase of harder, faster running," says Spangler, the 1996 U.S. Women's Olympic Marathon Trials champion. If you transition too quickly into the rigors of a training program, your ability to perform and, therefore, benefit from the work decreases while your risk of injury increases.

Because base training comes before you actually begin a training plan, it's often overlooked, says Spangler. In fact, quality work during this early phase is no less important than during your peak weeks. Faster-paced miles and the inclusion of a weekly long run increase endurance and strengthen your muscles, bones, and connective tissues. The improved fitness not only readies your body for the more intense running to come, it also allows you to safely handle tougher workouts, which increases the overall effectiveness of your entire training cycle.

Start Off Strong (Enough)

The key to successful base training is adding enough intensity to boost your fitness, but not so much that you get burned out or feel like you're training at your maximum too early. "There's no need to ever go above 95 percent of your maximum heart rate in base training," says Gordon Bakoulis, coach of Moving Comfort New York and a former 2:33 marathoner. "Fast 400 meters have no place in the base weeks."

Doing one or two quality workouts a week, such as hills, tempo runs, or fartlek sessions, will rev the cardiovascular system and stimulate the fast-twitch muscle fibers. A slightly longer run--of 45 to 90 minutes, depending on your fitness and goals--is also key. (For a two-week base-training program, see the end of this article) Sometimes, Bakoulis's athletes replace a tempo run with a race, which they don't run all out because they're not yet in peak shape. "It helps you retain the mental aspects of racing," says Bakoulis.

During base training, Spangler and Bakoulis both recommend gauging intensity by feel rather than by pace, since the number on your watch may push you to go faster than you're ready for. Gauging your effort allows you to run at the level right for that day. Plus, since much of base training takes place in the dark and cold of winter or early spring, achieving a certain pace becomes all that more difficult.

After Wiley added a few hill charges and 30-minute tempo runs to his formerly "easy" period, he ended up trimming two minutes off his half-marathon personal record. He decided to add quality runs into all his base training, and he ultimately set PRs in every distance from the 5-K to the marathon. A little faster in the beginning meant a lot faster in the end.

Laying the Groundwork

Use the base-training plan below to develop endurance and strength prior to starting your next race-specific program. Follow this two-week block with one week of moderate runs. Repeat the three-week sequence two or three times for a total of six to nine weeks of base training. On tempo, hills, or fartlek days, warm up and cool down with a 10-minute easy run.

Day 1
Long run 45 to 90 minutes at what coach Jenny Spangler calls "a slight level of discomfort," or a moderate effort

Day 2
Rest, cross-train, or do a short, easy run

Day 3
Run 20 to 60 minutes at a moderate effort

Day 4
Long fartlek 3 or 4 3-minute surges at a 10-K to 10-mile effort, with 3 minutes easy running between fast segments

Day 5
Rest, cross-train, or short, easy run

Day 6
Hills 45 to 60 seconds at a hard effort; start with 4 repeats, build to 8 to 10; walk or jog downhill between repeats

Day 7
Rest

Day 8
Long run 45 to 90 minutes at an easy, conversational pace

Day 9
Rest, cross-train, or do a short, easy run

Day 10
Run 20 to 60 minutes at a moderate effort

Day 11
Short fartlek 10 to 15 minutes of 30-second to 2-minute bursts at a hard effort; recovery is equal to the duration of each fast segment

Day 12
Rest

Day 13
Rest or Run 20 to 60 minutes at a moderate effort

Day 14
Long tempo (or race): 20 to 40 minutes at half-marathon to marathon effort; 5-K or 10-K at a brisk but controlled pace

Training tips for 100 milers

Just thought I would share some of my experiences in preparing for 100 mile races. Now, I've only run 4, but done well at them, and enjoyed the experiences. Plus I bounced back well after, a sign that going in one is well prepared.

So, here are the tips, in no particular order, that I can think of off the top of my head:

1. Build a base - by this I mean a period of several weeks with moderate mileage. In fact, in training for these 100s, I go by the amount of TIME I run. So, a base for me is about 7-8 hrs. per week. This amount will vary with how long you have been running longer distances, and how your body handles running volume.

2. With a base set, start to build up your long run. Start with 2.5 hrs. say and add 15-30 mins. every other week. As for frequency, I usually do 4-5 per month, but you may not be able to handle this or have that much time. Do at least 2 per month (i.e. every other weekend). Try to build up to a 5 hour run sometime before the 100, allowing for a 2 week taper going into the race.

3. Get as much information as you can on the 100 you are going to run. Try to talk to others about their experiences, their plans, the course, the likely weather, the crew and pacing access, etc. This is important for a number of reasons. First, it helps calm you down, knowing what is in store. This is particularly important in the last couple of weeks before the race. Second, from it you can develop a training plan. Questions you can figure out are: What is the terrain going to be like ? Will it be hot/cold/wet ? How long will I have to run in the dark ? How often can I see my crew and where can my pacers run with me ? What are the aid stations like, can I have drop bags, etc. ?

4. Develop a training plan. This can be a loose set of things you want to do, or it can be more structured, written down in a week by week form. Its up to you. The real keys of the plan are your long runs, any races you want to do, any faster days you do (such as hill repeats, or tempo runs), rest days (ie. no running but do some other sport for cross training), and off days. Try to get in a minimum of 2 long runs per month for 3-4 months, and build in off days. Personally I take off days on Mondays, others find that the day before the long run is better.

5. Specificity -- train under race like conditions. This means on similar terrain (hills, footing, wetness, altitude) if at all possible (or simulate it some other way), in similar weather, at different times of day (since you'll be running all day and night), using similar equipment (shoes/socks, singlets/tshirts, hats, sunscreen, water bottles/packs, etc.), and similar food and water. Try out everything so you are used to it on race day.

6. Train with others more experienced. You can talk to them about the race you plan on running, and about any hints they have about training, equipment, logisitics, etc. I like to do 2-3 of my 5-6 runs per week with others. It enhances the running experience. Try to run with friends who are positive and helpful (most ultrarunners are).

7. Practice running at night on trails (or roads or a track if that is where the race is). This is very important. A lot of runners don't do enough of this. It takes some practice to develop and keep the agility to run on rough trails at night, and to be comfortable (as much as possible) in the early morning hours. Up to half of your time out there during the 100 will be in the dark. This is not the end of the world. Try to get in several runs in the dark, with a couple of them into the late night period if possible (such as starting at 10 pm on a long run, and going until 2 am. Run on similar terrain/roughness as you expect for the portion of the 100 you will cover in the dark. Try out various flashlights or headlamps, to find those that are comfortable and that work well. Do the first couple of night runs with friends who have experience at them, it will help you relax, and to be prepared.

8. Practice walking - during long runs, regular training runs during the week, at races leading up to the 100, etc. Depending on terrain and ability, you'll walk from 10-50 miles of the 100. So, get the body used to that. Walking serves a number of functions: rest, keep you from going uphill and depleting yourself early in the 100, a time to eat and drink, and a chance to take in the views. If you practice, then on race day you'll be able to settle into a good pattern of walking and running early in the 100, and that will increase your chances of finishing and doing well relative to your goals.

9. If you have been running ultras for at least a year, consider doing a back-to-back every now and then. By this I mean, run long on Saturday, and then on Sunday do about 1/2-2/3 as much. For example, on Sat. I might do 5 hours, followed by 2.5-3 hrs. on Sunday. I only do this after I have run a number of long runs in the two months prior, and afterwards take it real easy for a few days. Don't do the back-to-back more than every other week. Why are these things any good ? Well, you are more patient on the Sat. run that you might be otherwise, and you get practice on Sun. running with tired and slightly sore legs. Now, I would not suggest these for everyone. It depends on how you usually recover from your long runs. Also, don't try the above durations the first time. Try maybe 3.5 hrs. Sat. and 1.5 hrs. on Sunday. The point is that you'll be out there on the trail for a fair portion of time on Sunday. An hour and a half is enough to get a feeling for it. Remember to walk regularly during both runs, eat and drink a lot, and go at an easy conversational pace while you are running. If you feel really beat up after the Sat. run, then don't do the Sunday one, or cut it shorter. Make sure to rehydrate and reload carbohydrates real well on Sat. night. Physiologically if done properly this can really help you over the last part of a 100, and mentally you feel more confident.

10. Taper for two weeks before the 100. Do your last long run at least 2 weeks before race day. Cut back mileage/time per week by 50% the next to last week, then to 2-2.5 hrs. total the week before. Prepare mentally by visualizing the course, how you might feel at different points, where you will see your crew, how you want to run vs. walk portions, what the weather might be at different times of the day, etc. Plan your crew, the pacing, your shoe/clothing changes, contents of your drop bags, and food and fluids intake. Going in prepared, positive, and patient will help you a lot on race day, to enjoy yourself, and to run to the best of your ability.

Finally, remember that 100's are a big jump phycially and mentally up from 50k's and 50 milers. Treat them with respect, and give yourself a several week break afterwards from serious training. Have fun as you journey out on the trail/road in the months leading up to the start line, and smile when you cross the finish line !

100 mile recovery (reply/suggestions)

Here's a question I'd like to pose, mainly for discussion purposes, but also to help some of us "strategically recover" from an ultra run.
How do you recover from a long, hard effort?
We runners place so much emphasis on training that the recovery from an event is virtually ignored in the discussions. It is my opinion that you need to train your body, not *only* to withstand the event, but you need to train your body to *recover* from that event, too. Thus, you need to "train your recovery" just as you "train your effort".
What are the strategies that you use to speed your recovery from a long, hard event? How do you "train your recovery"?
I'd be especially interested in hearing from any of you Grand Slam finishers out there. How do you train your body to recover sufficiently enough to complete 4-100 milers in 13 weeks?
Jay Hodde
jhodde@ecn.purdue.edu

Hi everyone,

Jay has hit upon a topic that few talk about, and in my opinion, is a key to running ultras over the long haul. That being recovery from tough races. Injuries and burnout often happen after pushing yourself in a race, or after doing a series of ultras over a short period of time. One has to be very careful to not try to get back too soon or to "punish" yourself if you had a race you were not happy with.

Your recovery plan depends on how long you want to have following the race, before your next race. I suggest a minimum time of 3 weeks recovery time for a 50 miler, and 6 weeks for a 100 miler. That does not mean running a hard race after that time, it just means getting back close to the normal amount and frequency of training. During the recovery period, run only 2-4 days per week, and do two other cross training days (at most). Take at least one (and preferably two) days per week completely off. Following a 50 or 100 miler, in the week after a good plan might be:

   days after event       activity          duration



         1                 walking        30 mins. morning/ 30 mins. evening

         2                 walking        30 mins. morning

                           biking         30 mins. evening

         3                 off

         4                 biking         45 mins. evening

         5                 walking        30 mins. morning

                           biking         45 mins. evening

         6                 off

         7                 walking        30 mins. morning

                           running        30 mins. evening

This is a balanced week, with the focus being to stay active, flush out the muscles, and have some rest. Get lots of sleep, eat a balanced diet high in carbos, and drink lots of fluids. Note that the "harder" activity is done in the evening, after a morning walk, when you will be looser. This is important as your legs are tight after the race. Be sure to do some light stretching after your evening workout, and start out each session very easily.

The second week is a transition week, back to running a bit more regularly. It might go like:

         8                 biking         60 mins. evening

         9                 running        30 mins. morning

                           walking        30 mins. evening

        10                 off

        11                 walking        30 mins. morning

                           running        45 mins. evening

        12                 biking         60 mins. evening

        13                 off

        14                 running        60 mins. morning

At this point, just monitor your level of energy and back off if you feel really tired. It is best to do as much or less than you had planned during this two week period following your event. If you have run a 50 miler, then the third week can be a transition week back to more "normal" training, say do 4 short runs and 2 short bikes in that week (note that other aerobic activities such as swimming, rollerblading, and other nonpounding sports can be put in place of the biking). Note how one gradually gets back to running for an hour, and that there are two off days per week.

One of the hardest parts about recovering is that in one way you may not feel like having a schedule, but you need some sort of guidelines so you don't do too much too soon. Many of my injuries when I started running ultras and marathons occured in the two to three weeks after a tough event, when my body was not at full strength.

Now the question of recovering for multiple events spaced closely together (such as the Grand Slam of four 100 milers in the space of three months). This is a much tougher thing, but it is doable. We have a runner here in San Diego named Dixie Madsen who runs lots of 100s, and she does not do that much training between them if she is running hundreds three or four weeks apart. She says she has enough miles in before the first one, so she just has to recover, maintain, and then rest up the week before the second (or third, or fourth) 100. With the above program for the two weeks after the hundred, if it is only three weeks to the next 100, you just rest up the week before, and the event is then there. If you have 6 weeks, you can do the two week plan, then a transition week of 4 runs (at about half your normal peak mileage), two weeks of moderate training (75% of max mileage), and a taper week. If I were doing the Grand Slam (doubt I ever will) the keys would be:

going in with a positive attitude to each event
having the feet in good shape for each 100
freshness in the legs, that will last almost as long into the 2nd/3rd/4th hundreds as the first
good race plans and having trained on the courses or at least hiked and seen parts of them (for mental confidence)

Recovery is a matter of being patient and flexible. It should be a part of your overall plan of racing and health. Have fun doing different activities during the recovery period. Then you can get back to more running, feeling fresh and enthusiastic ! With a smart approach to training and recovery, you can be in the sport of ultrarunning for many happy years.

Shawn McDonald
San Diego

ps. During the month of July, I took 10 days off, biked 9 days, and ran 12 days. The break was nice, giving me time to do other things.

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__________________________

Cleaning your Hydration Pack Tips:

* Always do within a couple hours from run to prevent any bad bacteria build up.

* Rinse well with Hot Water and a little bleach, Rinse again and again with just water. Be sure to remove the bite valve and clean as well.

* Use a blow dryer on low-med heat gently from the mouth about 8 inches. Should keep open on it's own

* You can buy antimicrobrial bladders but still need to clean very well after each use.

Your ready to go!