Base building

I’ve been reading more and more on how to qualify for Boston. I’ve been nervous about going at it too hard and overtraining. Everywhere it talks about having a good “base” before starting your 12-18 week marathon training cycle, but I had a hard time narrowing down how to actually build a base.

In the past I’ve started every marathon training cycle with running about 15 miles per week, being able to run about 8 miles easily. Yes.. my idea of base building was so off… Most books, websites and podcasts say to have a mileage of at least 35-40 mpw before even starting training. I never even got up to this kind of mileage during my training for any of my marathons.

There has been a lot of conflicting information about building base, some people still incorporate speed and tempo workouts, but from the research I’ve done it mostly says to run in an aerobic zone for 12 weeks or so. This means to not get your heart rate up too high, because this will put you in the anaerobic zone, which you won’t need to train until the marathon training actually starts.

I won’t bore you with more details, long story short for the next few months I’m having to run slow and a lot! I’m gonna try to work up to about 40-50 miles per week.

I read that with the MAF (maximum aerobic function) test you can test your aerobic progress in this cycle. Below is the formula and test explained from the Phill maffetone website.

Basically you run 5 miles at 150 heart rate and with building my aerobic system I should be able to run faster at the same heart rate by the end of this base building phase. This is my first test and I will post the next one in a month to see my progress.

  • Mile 1: 8:12
  • Mile 2: 8:31
  • Mile 3: 8:46
  • Mile 4: 8:47
  • Mile 5: 9:08

The 180 Formula
To find the maximum aerobic heart rate:

  1. Subtract your age from 180 (180 – age).
  2. Modify this number by selecting a category below that best matches your health profile:
    a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.
    b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5.
    c. If you’ve been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.
    d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.
    For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.
    During training, create a range of 10 beats below the maximum aerobic heart rate; in the example above, train between 135 and 145 staying as close to 145 as possible. To develop the aerobic system most effectively, all training should be at or below this level during base building. As the aerobic system develops, you will be able to run faster at the same maximum aerobic heart rate.
    Once a great aerobic base is developed, an athlete can develop anaerobic function, if desired. In some cases this may not be necessary or the time and energy is not available for such endeavors. (Successful anaerobic training can be accomplished in a relatively short period of time, a topic discussed in my book, Training for Endurance.)
    One other significant benefit of applying the 180 Formula is the biochemical response: production of free radicals is minimal at this training level compared to training at higher heart rates. Free radicals contribute to degenerative problems, inflammation, heart disease, cancer and rapid aging.
    As important as finding the correct aerobic training heart rate is the process of self-assessment.
    Self-Assessment: The MAF Test
    A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same heart rate. A heart monitor can help objectively measure these improvements using a test I developed in the mid 1980s called the maximum aerobic function (MAF) test.
    Perform the MAF Test on a track, running at the maximum aerobic heart rate. A one- to five-mile test, with each one-mile interval recorded, provides good data. The test should be done following an easy 12–15 minute warm up, and be performed about every month throughout the year. Below is a 5-mile MAF Test of a runner training at a heart rate of 150:
    ©2007PhilipMaffetone http://www.philmaffetone.com

Doe-het-zelf-huis

Vorige week zouden we eeeeeeeindelijk ons dak krijgen. Er is hier een paar maanden terug een hele erge hagelstorm doorgekomen, die veel schade heeft veroorzaakt. Heel veel bedrijven en huizen hadden dus een nieuw dak nodig, waardoor het lang duurde voordat we eindelijk het materiaal binnen kregen. Iedereen was uitverkocht!

Het dak ligt nu al 3 weken in de tuin, want de werkers waren ontslagen doordat ze te langzaam werkten.. nou daar had ik nog nooit van gehoord! Wat een gedoe!

Afgelopen zaterdag zouden we de veranda gaan aanleggen, maar door de regen de hele dag konden we daar niet aan werken.

Gisteren, zondag, waren we vroeg opgestaan en hebben we de hele dag doorgewerkt. In 39 graden nog wel!

Ik kan nog niet zo snel boren, dus ik deed het zaag werk en gaf Charlie de planken aan om vast te boren.

Ik voelde me toch wel heel stoer hoor met zo’n zaag

We waren heerlijk bezig, in de schaduw en in de ochtend nog niet zo heet. Maar na het middaguur vielen de zweetdruppels overal en gleed de zaag bijna weg van het zweet. Lekker volop in de zon. Ik dacht even lekker bij de kleuren, en dat is gelukt, alleen niet mooi bruin, maar rood!!

Halverwege de dag moest ik even naar de winkel om nog meer hout te halen. Ze keken daar wel op, dat een vrouw in haar eentje planken op een karretje stond te laden. Met veel moeite kon ik die kar duwen naar de kassa, het zweet stond op mijn bovenlip maar ik liet me niet kennen. Ik duwde de kar een beetje scheef naar de pick up truck, maar gelukkig geen krasjes in auto’s gemaakt die dicht bij mij geparkeerd waren.

En toen konden we weer verder! Door de hitte ging het nu wel iets langzamer. Zweetdruppels prikte mijn ogen en het zaagsel van de zaag bleef overal heel vies plakken.

Maar het was het waard! Na een lange dag was de zijkant toch af! Wat een trots! Ik zie mezelf al zitten hoor met een margarita op een schommelstoel. Ik kreeg net een berichtje dat ons dak er vandaag wordt opgezet, dusssss to be continued!!