Please help me build a base.

Hey, P. Revere. There are a few golf courses in my community, but they are all country clubs. At the one I belong to, running around barefoot would get me a fine. Haha.

Note: I've been doing most of my running around the track. It's a mile from my house to the track. I usually do the miles in between on the track and then do the final mile home. The reason I use the track is because there are usually so many people there to be around -- even if we're not talking or anything. Just seeing people is a joy. If I run the neighborhood, it's a lonely 45 minutes. Should I be worried about how much track running I do?

Should I run with or without music? I've been running with it since it's comforting for me. I haven't tried without. I should probably get in the habit of running without music, right?

Delacram wrote:

Alright. I'll work on my splits. It's kind of hard to do when the GPS watch encompasses a delay and I never truly know how fast I'm running. I hope I see the day when my speed is updated in real, exact time. Haha.

I felt the shins a bit. They are definitely healing. Was it even a good idea to run on slightly splinted shins? I received a massage 3 hours before I went running, did some dynamic stretches right before, and received another massage approximately 30 minutes after running.

Yeah... regarding pacing make it a long-term goal to develop that internal feel. For now, use the GPS as a tool, to check how you're doing, but not a crutch. Ultimately, your internal computer is the most accurate... you just need time to develop it. Over time, if you work on it, you can run evenly, or slight negative splits, without a GPS, heart rate monitor, etc.

Shins - use your judgement. My general rule with injuries or soreness is if I'm favoring something at all, or even slightly limping, then don't run on it... find a painless cross training activity until it's better. Often a day or two off is enough, if you catch something early. That being said, you can use that first easy warmup mile to see if a pain loosens up, which I find it often does.

My other rule, is if it feels any worse as the run continues than it did when starting, then don't continue to run on it. If it feels the same, or better, and I'm not favoring it, then I'll continue to run, but carefully.

Music - use it if you enjoy it. I know great runners that do, and great runners that don't. Personal preference. I believe there are a few studies that have shown that music can improve performance, so why not? I wouldn't use it in races though... unless the race specifically allows it (most ask that you don't... since it's best to be able to hear other runners around you so you don't cut them off, etc..).

Running on the track - if you don't get bored doing loops, then the only thing you want to be aware of is imbalances you can develop by doing all the loops in the same direction. I'd reverse directions every mile or so to guard against that.

You might try some of those exercises in the Pete Magill 15-minute post-run routine video for your shin splints. I'd guess the foot orbits, beach towel calves & hamstrings, and the toe towel curls might all be helpful.

Just wanted to stop in and say how fantastically refreshing this thread has been.

Delacram, I commend you for not only beginning the love/hate relationship that is running, but immediately picking it up with such enthusiasm and desire.

To those who have chimed in with bits of adv ice, well done, and to "for me...", you have been a great architect for a solid model to success for Delacram at these early stages.

As for advice, I would love to help Delacram, but I am admittedly a terrible coach of running, only able to read my own body, and even then I notoriously over reach during training. I can only add the support of everything "for me..." (and others) have mentioned - first things first, you need consistency. This is the hardest part for any runner to achieve - it requires extreme patience, understanding of your body and most importantly, that whole checking your ego at the door. We can all run faster, harder, longer but during the base building phase you need to be under control and reading your body - you will naturally begein to run faster, harder, longer with more consistency.

I constantly have friends, family, and coworkers ask me for help with a schedule and I tell them all the same thing - don't worry about pace, just worry about running everyday. If you can get yourself out the door every single day (this means motivation as well as avoiding injury, tiredness, etc) then you can start thinking about increasing mileage/time. Once you successfully increase mileage/time, then you can increase pace. Once you increase pace on some of your runs, then you can introduce workouts. All of this has to happen with consistency - if you start missing days then you run the risk of playing catch-up which always ends in injury and disappointment, trust me.

Good luck and keep it up! I look forward to checking back on this for progress - as long as you have the desire and enthusiasm and the road/trail/field you can always step outside and go for a run.

I second the notion that this thread is awesome and refreshing! Its so great to see kindness and intelligence on these boards rather than the usual LR idiot troll.

@Delacram Someone suggested Daniels Running Formula earlier. It is a great book and one that I would look into. Above all just be consistent with your running and enjoyment will come!

Good Luck!

Hey, awesome!, and Denton 509.

Thanks for you awesome words of support! You're right, awesome!; for me... has been excellent. I don't know how else to express my thanks for his advice and time.

@for me... - My sins were painless during the first 32 minutes of the run today, but crept back for the rest. I had to finish the 45, though. I should have stopped, right?

Furthermore, I'm going through the Jack Danies' Running Formula book right now (I've had it for a while, but hardly read it in depth) and based on my last 5k time of roughly 30 minutes, he claims that I should run my easy runs at 12:49 minutes/mile! I think that's absolutely outrageous! What's more is that he recommends my tempo runs be at 10:18!

I think the problem here is that I did not run that 5k like it should have been run. I was following a Hal Higdon schedule and the races were scheduled on days that long runs are scheduled for. Consequently, I ran it at an easy run pace.

Should I run an all out 5k tomorrow to find my proper "VDOT"?

I'mg oing to do the all out 5k right now. It's going to make the rest of my training more efficient.

Did a mile trial in 7:15. Plugged that into the McMillan calculator and it corresponds to a 5k time of 25:10, a VDOT of 38, and, consequently, an easy pace of 10:38, which is almost precisely what I've been running easily over the past few weeks.

Surprise! wrote:

I wouldn't mess with speed work or long runs for awhile.

Run 4-6 miles a day - if you feel good during a run, pick up the pace the last few miles.

Don't worry about time or pacing very much. The first goal is to become a consistent runner. This means daily running and soon twice a day running!

+1. This. Get consistent, stay consistent. Most new runners go through a cycle of doing great, getting injured and starting over again and that's why they never get better.

Don't forget - Nutrition, Nutrition, Nutrition!

@Delacram, considering your situation, I think the biggest issue for you is building a general aerobic base and losing weight. Luckily, these go hand in hand. You didn't list your height, but generally speaking runners tend to be below 150 with the norm being 120-130 for someone 5'6'' to 5'8'' and about 140 for someone 5'10'' to 6'0''. Considering this, you probably need to lose at least 50 pounds.

I think considering your situation you can completely scrap the speed work. You don't need it. When you're very new to running you're unbelievably weak aerobically. Just by improving your aerobic fitness you'll drop your 400m on up times far more than with speed work. Speed work is fine tuning the base of work you've already done. You have no base, you're fine tuning 18 years of never running.

What I propose is follow a plan that one of my friends' HS team used to do. His team one year had 4 sub 420 milers, and I believe like 30 or 40 something crazy sub 5 milers. They're well coached and have good depth. The base is big reason for that. Basically the base follows a 1-2-3-1-2-4-rest format. What that means is 1(Monday/Thursday) is your shortest day, 2(Tuesday/Friday) is 10-15 minutes longer than 1, 3(Wednesday) is 10-15 minutes longer than 2, and 4(Saturday) is 10-15 minutes longer than 3. So sample weeks may be 20-30-40-20-30-50-rest, then 30-40-50-30-40-60-rest, 40-50-60-40-50-75-rest, 50-60-75-50-60-90-rest, then lastly 60-75-90-60-75-105-rest. Do which one as long as you need to. Run by feel each day. Its only one run a day 6 days a week. Every 4th week cut each run by 10 minutes to have a recovery week. It works, trust me. I took over a minute off my 5k by doing it and now have a pr of 1653 from last xc season. Once you get used to 60-75-90-60-75-105-rest, you can start doing speed work and 2 a day runs 5-6 days a week. Also, every 5-6 months, take 2 weeks completely off from running, then take 2-3 weeks of shorter than usual runs to ease back then get back to your regular base training volume on the 3rd or 4th week back. Doing this, you'll trim down like crazy even if you don't eat healthy. If you eat healthy it'll help, but it's your choice. Hope this helps. Give me your thoughts please. Thanks.

Delacram wrote:

@for me... - My sins were painless during the first 32 minutes of the run today, but crept back for the rest. I had to finish the 45, though. I should have stopped, right?

Painless is a good step in the right direction. As for whether you should have stopped... only you can know (and sometimes only in hindsight).

Just try to get good at listening to your body - it can be tough when you have a target in mind (45 minutes in this case). It will always be a battle - when you eventually start workouts/intervals it will be even worse - you will go in with a workout in mind, and there will be times that you should absolutely stop & pull the plug. In my experience, the best runners don't hesitate to pull the plug when necessary. The rest of us gut it out, and often pay the price. Learn from the best runners. I'm getting better, but only from watching the better guys and learning the hard way several times.

Mile time trial - if I'd seen your question before you did it, I'd have said don't worry about it, and just continue running by feel (especially with the shin splints). Being able to run even splits every day will be the best sign that your easy pace is about right. But now that you have done it, it should give you some confidence that you are in the right ballpark pace-wise.

Just don't get too fixated on that target pace. Some days it will be humid, you'll be tired, or it will be windy, hilly, etc.. Continue to run by feel, and use the Garmin afterwards to see how you did split-wise.

Actually, this works out great! - This is a perfect lesson for you to learn early-on. Here you have hard data suggesting that you can already start to trust yourself on pacing! You were running by feel... 10:30 pace seemed to be about right (remember the run that you ran low 10:00 pace for miles 2 & 3, you got tired and faded to 11:00+ pace the last mile). Now Daniels-via-time-trial confirms that 10:30 is about right. Your internal computer is beginning to dial in. Nice job.

Alrighty, folks! Good morning! I went to bed at 10PM and ended up waking up at around 2AM. I couldn't fall back asleep so I decided to get my daily 45 minute run out early. I started the run at like 5:40 AM.

@Nature Boy - I've been trying to eat more quality foods. Better news, though, is that I've been able to garner a calorie deficit over the past few weeks. I'm down 13 pounds in 5 weeks.

@NotAustin18 - I do agree that my biggest issues are building my aerobic base and weight loss. I thought I listed my height. I checked and it's not there. I'm 5'11". I figured that my ideal weight for competitive local running is around 160 pounds. I have committed to scrapping the speed work and devoting my running time completely to developing my aerobic base and losing weight.

About the schedules you outlined - I think they are a good idea, except that the lowest level scheduled you provided is too easy for me, but the next one just exceeds my current comfort level.

I think something like this would be appropriate for me:

35-40-45-40-35-50-rest

@for me... - Hey, pal. Yeah, I'm totally happy/excited/proud that the pace I have been running coincides with Daniels' Running Formula. Check out my splits from this morning.

http://gyazo.com/56d7c6e8eba112aafeab6a3aaa31ad80

My average moving pace for today's run was 10:20. What's more is that I ran two even splits (miles 1 and 2), ran the 10:38 (10:37, but it's essentially the same) that Daniels recommended, and negative split the second half of my run just like you suggested. I even felt energized at the end of the run. I know it doesn't sound like much, but this is a huge success for me.

Try some hopping drills to increase leg strength and rebound flexion.

Start with 4 x 400m hopping, swapping legs each 100m and resting 85s after each rep

@Hoppelhoff - Are you serious? Hopping for 400m?

Delacram wrote:

@Hoppelhoff - Are you serious? Hopping for 400m?

Yes it's a great way to build specific strength and muscular endurance. It also conditions the body to dealing with the continual bouncing motion of running so you become more efficient.

Delacram,

Your biggest enemy will be injuries. Concentrate on staying injury free. Don't push the envelope if you have pain anywhere. Along with this, stick to a serious long term program (Jack Daniels is great), and avoid "fun and crazy" things like five-fingers, hopping, tabata intervals and whatnot.

Best of luck!

@Delecram, the 35-40-45-40-35-50-rest sounds great for now. Just follow those base plans and you'll do great. I hope to see it pay off for you. Good look man.

Delacram, I think the reason you are finding such a positive and enthusiastic response on this thread is that people are realizing you are the runner we all wish we could be, or could have been.

Smart, inquisitive, listening to others' advice to enjoy the ride and take it slow while you can, don't push the pace and let the fantastic reality of your evolution into a runner play out.

I know I speak for others as well as myself when I say I wish that I had received the same advice, when I was just starting out, that you are receiving now. It would have saved me a lot of time off from injuries and who knows where I would be now.

The integrity of your body is the number one priority. Keep your body pristine and always gunning to go and realize that you still have years upon years to build upon what you have already achieved, and if there is the least warning that you are approaching a danger zone as far as injury make sure to stop and take a deep breath before you keep going.

You are the reason LetsRun was created.