Basecamp-Week 11

HOUSEKEEPING

• LAST TWO WEEKS: Next week is the final week for the Basecamp program. I will record an additional episode the week after (Week 13) that will cover transitioning from Basecamp to any other training program you wish. I go over all the details of the 6 Week Build At Peak Mileage schedule that is provided. & finally, send you off with a few words of encouragement & inspiration.
• Hopefully, you are into your “new” or current normal & that running has stuck for you. I cannot encourage you enough to stay the course, keep running as a movement practice. Keep running. If you feel up to it, keep training. If you don’t feel up to training, just run. Keep moving through space. Trust the future to take care of its own damn self. You take care of yourself for now. The way you do that is to ask yourself each day if you are working to be your very best self.  Some days that will mean running hard, some days running easy, some days not running at all. But you have to ask that question each & every day. Otherwise, you give inot the fear of uncertainty & are not resilient. Be resilient by staying in the running arena. You do not have to be training hard, but you do need to be running through this pandemic. It is an essential activity for yourself, for your family, for your neighbors, for your community for the nation & for the planet.

QUALITY

Broken Threshold (1M)
3-4 x 1M at Steady effort w/ 90 sec to 2 min walking rest

In Week 7 we did 4-5 x 1K or 6 x 800m w/ 90 seconds walking rest between each rep

This week we are extending the length of the repetitions to 1M. We will keep the rest at 90 sec to 2 min of walking rest between each rep. 

By this point in the program, you should be reasonably comfortable with the concept of steady & how to implement it in your training. You have done continuous steady runs & one broken steady run & therefore have experience with working at this effort. You can see the worksheet & episode for the foundations of the steady concept. 
Use this session to really dial in the steady effort to a current pace for you. Because 1M is easier than 30 minutes, you will probably naturally run a little faster pace for steady effort. This is natural. Remember to go out a little more conservatively as you can always pick the pace up in any given rep & even as you progress through the reps. Just be sure you don’t cook yourself in the first 1M rep. You will likely have gotten fitter during this program & should be feeling like you can hold a faster pace than you might have in Week 7. However, we are working on extension here...this means running further at the same steady pace. I would start the first rep at the pace you averaged for the 1K to 800m reps in Week 7 & see how the session progresses. 

The short rest keeps you honest. You should be ready to go with 90 sec rest if you are really at steady, or comfortably hard, pace. If not, you are going too fast. Adjust. We are working on dialing this effort & by changing up the distances, it helps you hone in on what is right for you. 

SPEED ECONOMY

6 x 100m BUILDS w/ easy 300m jog

This is the same SE session as in Weeks 6 & 8. You should be getting a really good idea of how to implement these. Be sure you are keeping that recovery easy enough & long enough to ensure you are fully recovered aerobically before you start the next BUILD rep. 
A “build” is just another way to run a stride. The focus on this kind of stride is getting fast throughout the whole 100m distance. So you start off easy & quickly begin to ratchet up the speed as you progress through the stride. Building...building...building...building...until you get to about 90% of full/all-out effort. Keep your face, neck & shoulders relaxed. 
Take a full 300m easy jog. This is a great session to do on the track but it can be done on the roads. Again, if you are stuck on a treadmill, skip the Speed Economy this week. 

LONG RUN

The difficulty or challenge to the EASY long run should NOT be in the paces you are running, it should be the fact that you are running the distance at an easy pace t& it is hard because it is a long run. Keep the pace on these easy!  I cannot recommend that enough. 

30-40 MPW - 12M EASY

40-50 MPW - 14M EASY

50-60 MPW -  16M EASY

FUNDAMENTAL: THE 1% 

GENERAL NOTES:

• Do what you can with intent & focus. If you can’t do more without stress, don’t do it. 
• Move in ways that are different than running. Challenge different muscle groups in different ways. 
• Have FUN! These extras should not be a drag, or they won’t get done. 
• Find a class or community. It's easier to stay committed with accountability.
• Movement is better than static, standing is better than sitting or lying down. 
• Breathe through your nose & not your mouth. & hum. 

SPECIFIC NOTES:

• Dance, skip, jump, slide, climb. 
• Long holds
• Self-Massage or Massage
• Weights/Resistance Training (band work, body weight work, single-leg transverse movements)

Nutrition - Eat whole, nourishing, unprocessed foods, raw & cooked. Lots of color on your plate. Especially stay away from processed, refined sugars (inflamation). Research the microbiome. Listen to Dr Zach Bush on the Rich Roll podcast HERE & HERE.