Long-Sustained-Distance Run are usually run on Sundays because often there are races on Saturday. I do a two to four hour most Sunday mornings on the bike path or I walk to Highland and back from downtown. My son likes to sleep in, so he runs his on Sunday evening and prefers to run up on the Panorama Bluffs. He runs the 3.4 mile loop up there and at times has done six laps (over twenty miles) of the loop.
What is important is you get one in every week. If you want company, we can try an organize a Sunday long run group. For years I had a group that meet every Sunday morning early to run together. Below is why you need LSD.
Slightly higher in intensity and much longer in duration is the LSD Run. These long distance runs of 40 to 90+ minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. Ideally making up 20% of your total weekly mileage, these LSD Runs develop efficiency in oxygen uptake, fuel transference (both carbohydrates and fat), and heart rate to blood volume. They also contribute to a higher mileage total essential to an end of cycle tapering plan (more on tapering later). Because the LSD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.
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The meat and potatoes of the conditioning period is the long runs, three a week. Many parts of your physiology improve as a result of these longer runs. The under-developed parts of your circulatory system are enhanced; neglected capillary beds are expanded and new ones are created. This increases oxygen transportation and utilization, thereby improving your Steady State. Also through aerobics training, your heart, which is just another muscle, becomes bigger and is able to pump more blood with
ReplyDeleteeach contraction and to pump the blood faster. Your lungs become more efficient, with increased pulmonary capillary bed activity, which improves the tone of your blood, allowing you to get more oxygen out of each breath. Blood circulation though out your body becomes better, waste products are eliminated
more easily.