Hi Everyone:
I’m 48 years old and in the second week of Base 1. I’m training for the Florida 1/2 IM on May 17th and am looking for any base running workouts that are out there. Based on what I’ve read, at this point I should focus on endurance and stay in Zone 1 & 2 primarily with occaisional dips into Zone 3.
Any other advise or points of view on how I should be preapring would be greatly appreciated.
Thanks.
Stay on plan. Zone 1 seems too low to me, so I’d suggest staying in zone 2. Otherwise just stick to it and run a lot!
I don’t know the specifics of your plan, but do believe that the best outcome is the greatest number of miles you can physically tolerate all of it in zone 2 (or maybe lower end of 3) until the race date begins to approach.
It really depends on your running experience but I would say zone 2 would be the best place to stay and run as often as you can no matter the distance just try to run every day or like 6 days a week. I wouldnt even worry about long runs for a couple months. Frequency will build your running endurance without causing injury like the last few miles of a long run will before your ready to do long runs. If you want to increase your aerobic endurance ride your bike more and save your legs.
If your worried about your run at FL70.3, try to make the bike as easy as possible that will help your run alot. If you get off the bike and your legs are blown from the bike ride all your run training is almost useless. I did Florida last year and ran into the problem where I didnt have as good of bike fitness as I thought because being from Michigan I wasnt able to get that many actual road miles in and the trainer just doesnt cut it for me. When I got off the bike my legs were cramped and my running was brought down to a zone 1 death march. I spent all winter running 35+ miles a week and 6 weeks prior even raced a half marathon with no issues, totally different at FL70.3. Learned my lesson, spent more time on the bike, did Steelhead and shaved 10 minutes off my run, spent more time on the bike, did Tawas half ironman and my run split was less than a minute slower than my half marathon race I did earlier in the year, probably could have PR’d for half marathon had I not been looking back so much.
Alex:
Thanks alot for the reply…great advise, especially given the you ran the FL 70.3 last year and had to prepare in Mich.
What do you suggest by way of frequency and volume for bike training. What I’ve been doing is a 90 minute spin class once a week (the instructor is a Cat 2 roadie and pretty good), and a 90 - 120 min Zone 2 ride on the trainer once a week and maybe to break it up I’ll do a 90 - 120 min brick (20 minutes on the trainer and then 10 minutes on the treadmill and repeat 3 - 4 times).
Are you doing FL again this year?
I think the above poster has you on track, but one thing I like to throw into the mix during the base phase are strides. After 2-3 distance runs a week, I will do 6-8 x 80m at a “comfortably” fast stride/sprint. These help put a little pop in the legs and keep your neurological system firing while doing all of the long-“er” and slow-“er” base miles. Enjoy the training.
No I am not doing Florida this year, I am holding my travel plans for Louisville and Cozumel.
3-4 rides a week should be good. Sounds like your bike workouts are pretty good. Just maybe try to stretch that 120 minute ride to 3 hours or something. I spent so much time swimming and running last year I didnt even bike as much as you and I think that hurt me. I have a cycling background so I downplayed the need for bike endurance workouts and learned my lesson.
Hi Everyone:
I’m 48 years old and in the second week of Base 1. I’m training for the Florida 1/2 IM on May 17th and am looking for any base running workouts that are out there. Based on what I’ve read, at this point I should focus on endurance and stay in Zone 1 & 2 primarily with occaisional dips into Zone 3.
Any other advise or points of view on how I should be preapring would be greatly appreciated.
Thanks.
I follow the principles from the Jack Daniels Running Formula plain and simple. Regardless of your training regimen, I would reccomend you pick the book up (If you have not done so already).
I think you are right on target, Variations in your effort will certainly assist in base training, or you risk becoming flat.
Good Luck!
Alex:
Thanks again and good luck in Louisville. I’ve got that on my calendar for 2010.