Hey there everyone, it's Tony here from the Flying Runner, and welcome to 'Out and Back' – the turning point for your weekly running journey. This week, we faced some challenging news as Sharon has been advised to rest her feet and stop running for four weeks due to bursitis in her toes. With the Sydney Marathon just seven weeks away, this is a tough situation. However, it's best to address the issue now to give us the best chance to fix the problem before it impacts our preparation for New York. As a result, I'm back to training by myself while Sharon focuses on walking only. On Saturday, I set off for a base run of 13 kilometers, followed by a slow 5K on Sunday to wind down. Personally, I find base runs essential in my training block as they provide a gauge of my fitness and endurance levels. Unlike traditional base runs, which are moderate intensity and form the foundation of training plans, my approach includes using them as starting points and indicators of progress throughout the training block. Base runs help develop aerobic capacity and endurance through consistency. Whether you use them as foundational runs or regular moderate-intensity runs, including base runs in your training plan is crucial. Share your experiences with base runs in the comments and join the growing Flying Runner community. Thanks for tuning in! If you enjoy our podcast, please subscribe and leave a review to help others find us. Watch out for our full episode this Friday, where we'll discuss our plans for the remainder of the year.———————————————————————————————-Read how CurraNz improves performance. https://flyingrunr.com/2024/07/21/enhance-your-performance-with-curranz/ Special one-time code available to trial FLYINGRUN20Please like and subscribe and don’t forget to share with your friends and familyWebsite - ⁠https://flyingrunr.com/ ⁠ Facebook - ⁠ https://www.facebook.com/flyingrunr Youtube - ⁠https://www.youtube.com/@FlyingRuNR/ ⁠ ———————————————————————