Base Camp

First step to your peak

One reason we often are reluctant to take time for a base is that our friends aren’t doing it, and we want to continue to spend time with them—which often means at weekly track sessions and races. The easy solution is to go and warm up together, then do our own runs separately. We can go to races and run the opposite way cheering them on, or volunteer to work the finish line or call splits. If they don’t understand, they will in three months when we rejoin their sessions at a higher level of performance.

A less obvious benefit of avoiding tests like racing and speed workouts is that we begin to develop the ability to measure our progress in more subtle ways. Recognizing our bodies clues, and understanding what they mean, is a huge advantage come race time. This self-awareness enables us to focus on performance rather than outcomes—time and place—enabling us to push the limits of performance but not overstep these limits and find ourselves stranded on a mountainside.

Take it Easy, but Work Hard

Base work must be gentle and aerobic, gradually stressing the muscles and their fuel sources so that every possible resource becomes part of the support package needed for higher on the mountain. If we are used to pushing ourselves to the red line once or more per week, we often think of these intense workouts as our hard work, and our slow, easy days only as recovery.

The problem with base work is that, with all the runs at an easy pace, we tend to take it less seriously, and don’t discipline ourselves to the task. The truth is, building a base is very hard work. Our goal is to push the limits of mileage without breaking down. To a point, the greater the fatigue, the better. This fatigue, however, derives from quantity rather than quality. It requires more discipline to add to this fatigue day-in, day-out for 6 months than to “get up” for a hard session once a week.

Part of the process is simple self-control, but certain patterns can help. Keeping a log is essential, as progress is measured in accumulation and the only way to see this is through our records. A graphical log, which visually illustrates volume of training, may be even more effective during base training. Being accountable to someone can be a strong ally against discouragement—ideally a coach, but even a friend will help, one who knows your goals and will ask and listen to your progress. Because of the volume of mileage, varying routes and terrain becomes more important, both physically and mentally.