the base "phase"

Lydiardites will say yes.

Modernites will say no.

If I do 8km easy followed by 4x100m strides + 400m at 800m pace, is that 8km somehow useless or compromised? i don't think so. To me it serves a purpose of warmup + "base". Why can't warmup and cooldown kilometers be seen as "base"?

Ma Kettle wrote:

If I do 8km easy followed by 4x100m strides + 400m at 800m pace, is that 8km somehow useless or compromised? i don't think so. To me it serves a purpose of warmup + "base". Why can't warmup and cooldown kilometers be seen as "base"?

I'm no expert but in your example you only ran 8k of base (plus any other warmup or cooldown). You would get more aerobic benefit if you ran in your aerobic zone for the entire hour (or whatever length of time) it took to run the faster paced stuff.

Developing a good aerobic base takes lots of miles. The more the better, to a certain point. Save the fast stuff for later, when it counts.

As I understand it.....

You body has several energy systems. These are the chemical reactions to release energy.

You develop the energy system you use predominantly.

During your base period, you want to develop predominantly your aerobic system. If you run too fast, you won't develop your aerobic system to its full potential. You need the fully adapted aerobic system to support the faster training you will do later. Many people believe that you will compromise the development of the other energy systems if you don't develop a sufficient aerobic "base" first. You are training to train at this point.

I could spend a few weeks writing a fully researched paper on this subject (and get to use one of my favorite words, oxidative phosphorylation). I would still get ripped by the LetsRun cognoscenti. I'm willing to stand by my simple explanation.

Part of my post somehow was dropped.

During your base phase you can do some short high intensity work. Short steep hills will serve as strength work that will help prevent injury during the later phases. You can do strides to maintain your mechanics and range of motion. If you keep these reps under 13-15 seconds, you won't accumulate lactic acid and won't compromise your aerobic development.

So what is the reason that you can't "fully" develop more than one energy system at a time? Why do people believe that you compromise the development of the other systems if the aerobic base isn't fully developed first? Why not develop it along with other systems? I'm not saying you are wrong, but if there is a reason, I want to understand it, mostly out of curiosity.

It seems like maybe you can only get certain benefits of base-type running at sufficient volumes per unit time, maybe? If this were the case, and this volume was such that your body could not handle additional running at higher intensities, than I can see why. Is this the case? If it is the case, could biking some (less impact/stress)in addition to to some base running produce nearly the same effects, leaving the opportunity for higher intensity running interspersed with the aerobic building? My anecdotal experience so far leads me to believe this.

how does lactic acid accumulation compromise your aerobic development?

tjm wrote:

As I understand it.....

You body has several energy systems. These are the chemical reactions to release energy.

You develop the energy system you use predominantly.

During your base period, you want to develop predominantly your aerobic system. If you run too fast, you won't develop your aerobic system to its full potential. You need the fully adapted aerobic system to support the faster training you will do later. Many people believe that you will compromise the development of the other energy systems if you don't develop a sufficient aerobic "base" first. You are training to train at this point.

I could spend a few weeks writing a fully researched paper on this subject (and get to use one of my favorite words, oxidative phosphorylation). I would still get ripped by the LetsRun cognoscenti. I'm willing to stand by my simple explanation.

Biochemistry people... FWIW, this is how I understand it as well from my ex. phys. classes, as well as my biochem. class that i had to repeat before i graduated...

ehhhh wrote:

So what is the reason that you can't "fully" develop more than one energy system at a time?

Time. There are only 24 hours in a day. There is not enough time to do everything. Seriously.

However, these "phases" do not require you to be exclusive in the energy system to be trained, but rather the FOCUS should be on a particularly energy system. You should exercise EVERY energy system regularly, but the phases dictate which energy system gets the most attention.

So, in the "base phase", you might say that 80-90% of your training should be focusing on aerobic energy systems. The remaining percentage should work on your top speed and anaerobic systems. You should NEVER neglect any of the energy systems.

I believe you answered your own question in the original post where you say "prepare your joints and connective tissues for the trauma of harder training."

First you prepare for the harder training, then you do the harder training.

I prefer to do a base of short speed work and increase the number of intervals and distance over time. But to each is own.

Okay, I've ranted on this subject before and will keep it brief this time.

Nothing works for everyone. However, I agree with the posters above who suggest that we should stay in touch with all kinds of running year-round; and that moving from one phase to another should, for *most* runners, be a matter of changing the EMPHASIS of one's training.

The Rules for Running Success

1. Run everyday

2. Run hills

3. Run short repeats

4. Run long

5. Run long repeats

6. Run tempo runs

7. Lift weights

8. Race

9. Sleep as much as you can

10. Eat as healthy as possible

Do all 10 over the course of two weeks all year round and you'll be successful. Miss any of the 10 and you won't reach your potential. simple as that