"base training" for masters... how do competitive Masters out there approach it?

Somewhere on this website is an excellent article by Coach Kellogg about periodization for masters. In general, his theory is that masters runners need periodization, but not on the same scale as the young pups. So, a base phase of 3-4 months for a young guy would be reduced to 4-6 weeks for a master runner. The other phases would be reduced as well in about the same proportion to what the younger runners would normally do.

Personally, I have found that weight training is essential. I have also found that the frequency of hard track work must decline.

I'm curious about this topic as well from the perspective of a master's runner coming back into the sport after years (and years) away from it.

I would presume that a base training phase in the first year of a comeback would resemble that of a younger runner, no?

Yes, a comeback guy needs a longer base, but that shouldn't be lots of slow running. You need some of the faster stuff too.

Precious Roy wrote:

Somewhere on this website is an excellent article by Coach Kellogg about periodization for masters. In general, his theory is that masters runners need periodization, but not on the same scale as the young pups. So, a base phase of 3-4 months for a young guy would be reduced to 4-6 weeks for a master runner. The other phases would be reduced as well in about the same proportion to what the younger runners would normally do.

Personally, I have found that weight training is essential. I have also found that the frequency of hard track work must decline.

I dont do any weight training. Maybe thats what i lack. Please elaborate

Masters Training by John Kellogg;

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B01JpuXTRn8EZTQ3ODhjMGEtZTg1Yy00ZDFmLWFmMDctN2RiNGY5MDQ4ZGJj&hl=en

777 wrote:

Masters Training by John Kellogg;

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B01JpuXTRn8EZTQ3ODhjMGEtZTg1Yy00ZDFmLWFmMDctN2RiNGY5MDQ4ZGJj&hl=en

Thanks for posting that!!

That stuff is for really old runners who are ageing visibly, it doesn't apply to youngsters like you.

I kinda like being referred to as a youngster, although I'm not sure it applies. :)

It does to you lad.

Imposs,

How old are you and what do you run?

dggg wrote:

Imposs,

How old are you and what do you run?

40. Staring at 41 in March.

If you're curious, look up the Soup to Nuts thread in this forum, where I'm keeping sort of a forum journal on my journey.

i'm 42, will be 43 next year. I've been running since I turned 32 basically. I did some running while in the Navy ten years prior, but nothing structured.

I spent the first two years following long distance triathlon training schedules, even doing one Ironman. I think it really helped keep me un-injured and build a very decent base. Over the last few years, I found I needed to slow my recovery runs down but have maintained the other elements of traditional training (2-3 month base, doubles, introduction of fartlek transitioning to track, tempo runs, marathon pace runs, long runs.)

I did do weight training during the triathlon phase, 3x week. Did bench press, military press, dumbell arm curls, dips; then squats, leg extension, ham curl, adductor, abductor. Then push ups, and sit up/crunches. These sessions lasted about 50 minutes on a M-W-F rotation. I am now more a fan of functional body strength than weight training.

I doubled on T-R. Swam on M-R, bike or track on T, tempo on R, bike or 10 miles on S, and long run on Su. Mileage(s) run were around 50-60, water was 3-5, and bike was 30-70.

Now, at 42, and with four kids and a flexible job, I try to stick around 60-80 mpw year round. As I said, my recovery days are slower but try to keep the rest as is. My track work involves a lot more ladders, although I don't know if this is age or preference. I never did like long repititions. I double on track days, usually run around noon and then hit the track around 5-ish.

For my tempo stuff, I use Daniel's chart. You can find a down load here:

http://www.electricblues.com/html/runpro.html

one of the best spreadsheets out there.

I use this particularly for the tempo calcs. As I get to longer tempo runs, it helps me know what pace to run.

Medium paced runs are still that. Still run predominantly on roads, although I have tried to get on uneven surfaces more over the last few years. I've cut out the 3x/wk weight training because of my parenting schedule, but will do running specific workouts on dvd (I like

www.corerunning.com

). Any will do, I suppose. Core work is important, as is functional body strength.

I try to race about 10-15 times a year (with A-B-C priority), depending on whether it's a marathon year or not, which try I do every other. Last year I did a marathon, but didn't run it that hard (~5:58 pace). I'm likely going to shoot for two marathons next year then none the next. I'd like to run at nationals as I would be competitive.

Most long runs are progression runs. If not, then I'll throw in 2-3 mile sections with up to or slightly faster than MP. I like my long runs, but will be trying out Hanson's approach for my spring marathon.

I use epsom salt baths, a foam roller, as well as other products to get the inevitable knots out. Get all the sleep I'm allowed, try to eat balanced but still indulge. etc, etc. I don't have a coach, run alone most of the time. I did work with a coach for my first marathon (2003 chicago), but found the schedules bugged me. So I pull bits from Pfitz, Kevin Beck, Bill Squires' book, and Daniels.

erik

Great Post Dotato.

How do you go about working on "functional body strength"?

777 wrote:

Masters Training by John Kellogg;

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B01JpuXTRn8EZTQ3ODhjMGEtZTg1Yy00ZDFmLWFmMDctN2RiNGY5MDQ4ZGJj&hl=en

Great post! Thanks! Curious to hear some feedback/ critique of the kellogg article.

Runnnnnerrrrerr wrote:

Great post! Thanks! Curious to hear some feedback/ critique of the kellogg article.

Problem 1: Agree on the shorter cycles, but also add a cycle should be race specific. A marathon prep should still be 12-18 weeks long whereas a 5k cycle could be 12 weeks, but include three races.

Problem 2: This is addressed in my training by the Daniels spreadsheet I referred to in my first post.

Problem 3, 4, 5: prefer fartlek, keeps it fun.

Problem 6: addressed by epsom salt bath and rollers for me, but generally agree. I do supplement with a good multi as well as fish oil and cordyceps (Optygen). Spoke to slowing down dramatically recovery runs.

As far as 'functional strength training' goes, the videos I use (McMillan and Pete Magill have great videos too) speak to that. Own body resistance training. Hill running is excellent functional strength which I failed to mention in my first post. I try to get those in base training as well.

periodization, would not worry about it, keep some speed training year round, don't get all hung up about the quantity of mileage just do what you can handle

as far as strength and conditioning go, do yourself a favour and read anything you can find by Vern Gambetta