General Discussion Triathlon Talk » LSD Running Rss Feed  
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2005-12-19 10:10 AM


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Subject: LSD Running
I am planning on doing a Half Ironman in August 2006. Right now, I got back into running after most of the fall off, and stay strictly aerobic for my LSD runs. I wanted other people's thoughts on increasing time/speed on running for LSD runs, and which type of plan may be the most effective for performance for 9 months from now. Right now, my LSD run is at 60 minutes (estimating pace of 10:00 to 11:00 minutes/mile)

Plan 1-increase time by 10% each week until I reach about 2 hours (maybe 2:15 is the longest run I will do) and then continue to do that distance so my pace increases while still staying aerobic.

Plan 2-stay at 60 minutes for a month or so (so I increase my aerobic pace at 60 minutes) then increase time each week until I reach 90 minutes and run that pace for a month or so (again, increasing my speed each week) etc. and work my way up to 2+ hours that way




2005-12-19 10:20 AM
in reply to: #308097

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Cycling Guru
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Fulton, MD
Subject: RE: LSD Running
I'd recommend to take a look at some of the HIM plans out there and see how they build through the training periods. You can sort of structure your training around the way the plan you choose is set up.

Because you are 9 months out, then I would just work on slowly increasing your mileage following that sort of pattern. The more you run, the easier the time/distance that you are currently working with will be, and you will naturally feel like you can increase the mileage. The "10% rule" is more of a guideline than anything else, it is not written in stone.

When I did my marathon training, for the three months leading up to the actual "program" that I used, I folowed the daily patterns of the plan without actually structuring it so rigidly with set mileage and/or time to run each day. When I finally started the 18 weeks I felt I had a good solid base to work from and the first few weeks of the plan were "easy" to do.
2005-12-19 5:57 PM
in reply to: #308097

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Elite
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Chicago
Subject: RE: LSD Running

don't worry about increasing your LSD pace.  Run your LSD runs in z1.  Your LSD pace will decrease later in the season when you incorporate tempo runs/speed training.

Additionally, the more LSD runs (aka LONG z1 runs) you have under your belt, the more pronounced and rapid your LSD pace will become once you begin your tempo runs/speed training when the time is right.

2005-12-20 7:17 AM
in reply to: #308097

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: LSD Running
pml - 2005-12-19 11:10 AM

I am planning on doing a Half Ironman in August 2006. Right now, I got back into running after most of the fall off, and stay strictly aerobic for my LSD runs. I wanted other people's thoughts on increasing time/speed on running for LSD runs, and which type of plan may be the most effective for performance for 9 months from now. Right now, my LSD run is at 60 minutes (estimating pace of 10:00 to 11:00 minutes/mile)

Plan 1-increase time by 10% each week until I reach about 2 hours (maybe 2:15 is the longest run I will do) and then continue to do that distance so my pace increases while still staying aerobic.

Plan 2-stay at 60 minutes for a month or so (so I increase my aerobic pace at 60 minutes) then increase time each week until I reach 90 minutes and run that pace for a month or so (again, increasing my speed each week) etc. and work my way up to 2+ hours that way




Just wondering if you could provide some more background:

What is run background (base, longest run, estimated LT, etc)?

How do you feel at the end of your 60' run?

Shane
2005-12-20 7:22 AM
in reply to: #308097


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Subject: RE: LSD Running
base right now is very little-basically i'm building base now (did tris over the summer but injured in august and was off till november).

LT is 180.

i feel totally fine at the end of a LSD run. my legs are typically "achy" (like the way you feel when you stand on your legs all day) as opposed to "sore". but i am not winded or anything. typically feel fairly fresh the next day

longest run this fall is what i am at now-60 minutes. longest run last summer was about 2 hours, maybe 2:10

2005-12-20 7:29 AM
in reply to: #308601

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Champion
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Montague Gold Mines, Nova Scotia
Subject: RE: LSD Running
Based on that it sounds like you built a significant base last season and should be good to start building your long runs - however, I would be very cognizant of the injury especially if it has bothered you at all since you have gotten back to training.

Unless you are going to start on a 1/2IM plan right now, you might want to find one that works for you and work on building your base to the point that the first week or two looks easy - that way you should be pretty comfortable throughout the plan.


2005-12-20 9:54 AM
in reply to: #308097

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Pro
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Subject: RE: LSD Running
Work on gradually adding time/distance to your long runs.  Ignore the actual pace and focus on your HR...stay in Z1/Z2.  The pace will increase as a product of a stronger base and more efficient aerobic conditioning.  I wouldn't be so strict as to increase 10% per week...just add a bit of time on a fairly regular basis and once in a while (every 3-4 weeks) drop back a bit for a mini recovery period.  It would be great if you could focus on nothing but base work for the next 3 months.  If you skimp on base work now you can't make up for it this summer.  While it may be tough to hold back for several months I guarantee it will pay off later.
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