Numpty question on LSR pace
13 watchers
May 2012
4:21pm, 2 May 2012
19,798 posts
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Dave A
Another side benefit to slowing the runs down is that you still cover the same distance, but you actually spend longer training,probably for less fatigue on the body. I'm one who doesn't run to a pace,more to the feel of 'easy' which varies day to day dependant on a number of factors, but my training and peformance improved by miles once I slowed down as I could train more and as a result of going slower I was training for longer 
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May 2012
4:32pm, 2 May 2012
108 posts
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Miser
Just to add some fuel to this conversational fire.. If you're finding yourself limited to running less than you'd like - relative to your normal training load, is it a good plan to speed the average run up? Is it just a matter of making sure you're on the line between loading and recovering - just with fewer miles so harder ones? |
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May 2012
4:34pm, 2 May 2012
19,801 posts
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Dave A
There are plans that acter for running training runs at pace, the FURMAN plan is used by several people on this site. But that plan also has cross training on non running days which helps with cardio conditioning. Less mile, but faster.
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May 2012
4:34pm, 2 May 2012
19,802 posts
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Dave A
http://www.fetcheveryone.com/viewtopic.php?id=39828
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May 2012
4:37pm, 2 May 2012
10,187 posts
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SODIron © 2002
Miser...depends on how long the limited training lasts and what kind of fintenss level you're going into the training. If you're in good shape and it's short-term (a couple of weeks or so) I'd go for quality and not quantity, but ensure I had PLENTY of recovery between runs...the LSR needs to be #1 component of any runners training plan. If I could only do one run a week it would be the LSR...!
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May 2012
4:37pm, 2 May 2012
19,803 posts
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Dave A
It can work as well. I was doing something similar in the build up to my 1st marathon. Not intentional, but looking back I was running all my training runs hard and trying to run every other day, which is 3-4 days per week. Most days I would go out for a walk for at least an hour a day (I was a dog owner at the time) During that period I ran a 36.30 10k and 3.14 for my 1st marathon. I prefer the slower approach though as I couldn't physically run every day after that as I'd trash myself on every session. |
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May 2012
5:49pm, 2 May 2012
13,077 posts
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Fenland Runner
In general, and I'm not immune to this, people run their slow stuff too fast and their fast stuff too slow. In agreement with SOD, DaveA, etc, etc. LSR should be that. Agree with lyra about getting a good idea on what paces you should target e.g. McMillan or Fetch calculators. For me, what felt easy wasn't when I started running with a Heart Rate Monitor. Thanks to PtB, GlennR and DavieC to name but three, they were extremely patient and helped correct the error of my ways. I think of it like this, slow means building 'aerobic' conditioning. Fast means improving VO2 max. If you train in the grey zone all you are really doing is burning sugar. It is counter-intuitive but running at marathon pace for long runs doesn't improve your marathon race performance, it wears you out, increases chance of injury and most probably trains the body to run with poor form as you're knackered. |
May 2012
6:18pm, 2 May 2012
140 posts
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Stripes
I wish I'd known all this when I started out. I tried to set a PB with every run!
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May 2012
6:18pm, 2 May 2012
141 posts
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Stripes
(And spent most of the time injured for my troubles...)
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May 2012
6:28pm, 2 May 2012
7,675 posts
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James1982a
I think a lot of people did/do Stripes I've never been able to maintain race pace for long in a training run, but I used to do all my runs in the grey zone. |
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