Purpose of LSD run's

3 mile race wrote:

Hi I have not really been doing many long run's be cause I figured if I want to run faster in my 3 mile race I should do runs that focus on a faster pace and not run's that half marthoner's to marthoner's do. Any information why long run's are important or how I should incorprate them would very helpful. I am puting all my money on this 3 mile race to make varsity.

Um I dont think you should be running on drugs period

3 mile race wrote:

Hi I have not really been doing many long run's be cause I figured if I want to run faster in my 3 mile race I should do runs that focus on a faster pace and not run's that half marthoner's to marthoner's do. Any information why long run's are important or how I should incorprate them would very helpful. I am puting all my money on this 3 mile race to make varsity.

You are very possessive.

Running a 3 mile race requires endurance, and for many runners, a long run is one of the best ways to build endurance.

For HS runners, a long run might be 4-5 miles for beginners, up to 10-12 miles for some experienced runners. A reasonable place to start with long runs is to take your normal daily distance and add 50% farther. If you generally run around 6 miles each day, try running 9 miles once a week. Start off at an easy pace the first time out. You can try getting more ambitious later in in the run or in later weeks.

Experiment and see what works for you. If you've never tried long runs before, you'll probably get a big payoff from incorporating them into your training.

Running is a skill and like any skill the more you practice it the more efficient you become. This efficiency improves running economy this using less oxygen at a given speed.

Longer runs also increase number and size of mitochondria and capillary density.

If you want a further science lesson just google it.

Alan

haha

Sell fish wrote:

3 mile race wrote:

Hi I have not really been doing many long run's be cause I figured if I want to run faster in my 3 mile race I should do runs that focus on a faster pace and not run's that half marthoner's to marthoner's do. Any information why long run's are important or how I should incorprate them would very helpful. I am puting all my money on this 3 mile race to make varsity.

You are very possessive.

colder and wiser wrote:

Running a 3 mile race requires endurance, and for many runners, a long run is one of the best ways to build endurance.

For HS runners, a long run might be 4-5 miles for beginners, up to 10-12 miles for some experienced runners. A reasonable place to start with long runs is to take your normal daily distance and add 50% farther. If you generally run around 6 miles each day, try running 9 miles once a week. Start off at an easy pace the first time out. You can try getting more ambitious later in in the run or in later weeks.

Experiment and see what works for you. If you've never tried long runs before, you'll probably get a big payoff from incorporating them into your training.

If he's has seldomly ever done long runs, or hasn't done them in a while, adding the 50% immediately might be a recipe for injury. It's probably better to add 1 mile per week to his long run until he reaches that 50% mark.

Additionally, mind the pace. My long runs are at 8:30 pace, but everybody's skill-level is different. However the point is clear: It's supposed to be at a slow pace. Why? Because you need a lowered heart rate to achieve the the capillary benefit.

Every race you run will use 100% of your available slow twitch muscle fibers (cells). These are your most "aerobic" cells, meaning that they can produce more aerobic energy than your faster muscle fibers (intermediate fast-twitch and fast-twitch). It therefore behooves you to develop them to their full potential, so that they can last longer in a race. When you train faster than distance pace, however, you also start to use your faster fibers at an increased rate. Since these fibers are less aerobic, they fatigue more quickly, limiting the duration of your effort. This, in turn, limits the volume of training that your slow-twitch fibers receive--thus limiting the development of capillaries, mitochondria, and increased glycogen (carbohydrate) storage within your slow-twitch fibers. On the other hand, if you dial back the pace and go long, you can give your slow-twitch fibers the kind of workout they need to develop to their maximum potential (well, of course, the faster work provides some important stimulus and subsequent adaptation for these slower fibers, too, but the slower work is invaluable). Also, as already mentioned above, distance runs at a slower pace develop "running economy"--this is the practice makes perfect part of running. Your nervous system becomes incredibly efficient at triggering your stride ... step after step after step. You can't train hard (fast) more than about two to three times per week before it becomes self-defeating, so use your other days to build the "base" of incredible slow-twitch endurance that will serve you well in the future. Good luck!

seconded

You probably aren't illiterate or stupid but the way you use apostrophes is the way an illiterate or stupid person uses them. Until you figure out how to use them without appearing illiterate or stupid you'd be better off not using them at all. People will mostly just think your keyboard is broken. I sincerely hope that helps.

dont use apostrophes wrote:

You probably aren't illiterate or stupid but the way you use apostrophes is the way an illiterate or stupid person uses them. Until you figure out how to use them without appearing illiterate or stupid you'd be better off not using them at all. People will mostly just think your keyboard is broken. I sincerely hope that helps.

What's your 10K PR?

SAT Score?

An overlooked benefit is injury prevention.

Strengthening of muscles/bones/tendons/ligaments, etc. at an easy pace that is sustainable for many miles/days.

You can't run hard and fast all the time. LSD slowly improves everything so you can run harder and faster without injury.

Cumulative fatigue and stress triggers adaptive response and rebuilding.

If you want long term development you have to run some LSD.