Building the Base
I write Block 1 - Building the Base in every training plan as the first spreadsheet sent out.
While specifics differ from athlete to athlete, the intention remains to start building from the base up.
Runners, just like the weather, have seasons.
Seasons to rest, seasons to strengthen, seasons to build, seasons to speed up, seasons to find endurance, seasons to find peace in life, and seasons to race. A lot of frustration results from mixing up these seasons and demanding something different from the body than what is readily available.
Seasons change.
Although it is Spring in Chicago, we have had an 80+ degree day, snow, fierce wind, lightning storms, and sunshine the same week. Yet, in all of those biological variations that mother nature has brought us, the intention of Spring remains the same. Spring beacons warmer days as leaves and plants begin to unearth, flowers bloom, and life grows again.
While building the base in a running plan, there are various days. The miles ramp up, tempo, and variations of pace are introduced, while the primary intention is to prime the body for what is coming. Muscles awaken and strengthen, welcoming the bodily adaptations from increasing stress factors. Cues include thirst, fatigue, hunger, and legs that are eager for more.
Yet, the essential part of this season is to increase time in motion. As time on the individual's feet builds, the focus shifts to honing into this base pace. The base pace intends to run considerably less aggressively than the desired goal pace and make physical adaptations at a lower heart rate.
Often, this is where a lot of running anxiety arises in myself or others. I felt it two days ago when I uploaded a run to Strava that was at a pace 2 minutes slower than my marathon pace, causing me to propel myself into a tizzy of wondering how I would ever build from that.
Also, this run did not feel easy. My legs were tired, and I couldn’t get my heart rate to drop below what I usually shoot for in a base-pace effort. I came home reminding myself that the purpose of this run was to increase the time on my feet. This disheartening feeling right here is why I don’t call this “easy pace” because often, this pace doesn’t feel easy. Usually, it’s on tired legs that would rather be doing anything else but continuing to run.
The continuation of showing up, putting in the work, and knowing that every step is all a part of the build will keep a runner grounded as the miles increase. If the base is faulty, as more obstacles build on, such as endurance and speed (the next block), the benefits will have no place to land. A body primed with miles and dedication will adapt to increased stress, taking stride with the new workouts.
Through the base, there is a place to begin understanding fatigue and how to continue despite its presence. The more an athlete learns to push in this period, the more they will be ready to greet the following block's challenges.
