Sustained-Distance Run
Slightly higher in intensity and longer in duration is the SD Run. These distance runs of 40 to 60 minutes are used to develop & maintain an "endurance base". This base is the foundation on which the season is built. These SD 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 SD Run is a medium intensity workout that also allows for recovery, it can be used effectively in many places in your schedule.
Wednesday, June 10, 2009
Long Steady Distance
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.
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.
Yokuts Easy Run
Easy, or Recovery Run
The type of workout that should make up the greatest portion of your schedule is the Recovery Run. This is low intensity training lasting 30 to 60 minutes that elevates the heart rate just enough to promote faster tissue repair, muscle relaxation, and higher metabolism. It is exactly what your body needs in order to generate stronger muscles and greater oxygen volume capacity (Max VO2) the day after high intensity training.
Better than complete rest, these easy runs quicken the regeneration process by stimulating nutrient absorption from food, and allowing oxygenated blood to penetrate deeper into muscle fibers. It is specifically this type of work that enables an athlete to reap the greatest benefits from hard train-ing. In addition, Recovery Runs prevent soreness and stiffening from excess lactic acid.For these reasons you should have at least 3 low intensity Recovery Run days per week. Basically, Recovery Runs should always precede & follow high intensity training.
The type of workout that should make up the greatest portion of your schedule is the Recovery Run. This is low intensity training lasting 30 to 60 minutes that elevates the heart rate just enough to promote faster tissue repair, muscle relaxation, and higher metabolism. It is exactly what your body needs in order to generate stronger muscles and greater oxygen volume capacity (Max VO2) the day after high intensity training.
Better than complete rest, these easy runs quicken the regeneration process by stimulating nutrient absorption from food, and allowing oxygenated blood to penetrate deeper into muscle fibers. It is specifically this type of work that enables an athlete to reap the greatest benefits from hard train-ing. In addition, Recovery Runs prevent soreness and stiffening from excess lactic acid.For these reasons you should have at least 3 low intensity Recovery Run days per week. Basically, Recovery Runs should always precede & follow high intensity training.
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