How.if does LSD physiologically lead to greater improvment?

Capillaries

Mitochondria

Oxidative enzymes

Possibly improved economy

The above are some of the reasons I would put into the "LSD" support category. However, I am not happy with the "slow" concept, maybe steady or highest aerobic pace, but the latter does not really flow.

LSD, that shit will get you high.

Can you implement the LSD approach for your base phase of say 5-6 months, then drop it, or hold it as you bring in hills, then drop it and start track workouts?

LSD isn't intended to get you into racing shape, it is intended to give you a basis to get into racing shape. If you run your base mileage longer, you will have more mileage on your legs when you start doing faster work, and you will be better able to handle the workload, decrease the chance of injury, etc.

It's not an either/or question. Think of LSD, or better yet Long Aerobic Distance (includes anything from half-marathon pace to easy jogging) as the foundation and support of your house and the intervals as the paint, shingles, windows, etc.

The theory or idea behind intervals is to ready your body for a certain pace. That was the original idea. If you wanted to run a 15:00 5k then you'd run say 5x1000 meters in 3:00 and the rest INTERVAL would decrease over time. so let's say the first week you have 5 minutes rest then the next week 4, then 3, the 2, the 1 then you run your race. The term INTERVAL comes from the rest, not the hard effort. The emphasis should then be placed on the interval. Intervals maximally stress your system, get your HR up to near max, stroke volume to near max, etc and by stressing these systems the main result would be an increase in stroke volume and an increase in economy at such speeds (meaning it takes less O2 to run at these speeds).

Long Aerobic Distance is meant to condition your body, decrease body fat, increase endurance and stamina, increase what you can do aerobically which is a result partly of increase mitochondria and capillary density within the muscle.

In order to reach your peak potential you need to do both. The argument is how much of each. Hope this helps.

Alan

Excellent reply Allen.

Multipace training is where it's at. LSD is like an ingredient. Aerobic capacity is another ingredient. Without all the right ingredients, in the right proportions, the bread comes out wrong.

Ask Joe Henderson, at Runningcommentary.com

Here are just a few possibilities:

Capillarization

Substrate utlization effeciency

Mitochondrial number, volume, and number of aerobic enzymes

Improved economy at the slower paces

Recovery from acidic workouts

LSD eases out those muscle tensions, thus preventing most injuries. It also gives you another form of discipline; learning the importance of having easier days.

what does LSD stand for?? (seriously).

I am confused. Do you guys mean the drug???

gin wrote:

what does LSD stand for?? (seriously).

I am confused. Do you guys mean the drug???

Long Slow Distance.

The way i see it, it isn't an "either-or" type of question. I run LSD on my easy days, but on a typical week i still do 3 hard efforts -- a tempo run, strides, and a long run with strides or picking up the pace at the end. The question is, could i be doing my easy runs faster? The answer, i think, is yes, but it would be to the detriment of my harder efforts, which i think are more important.

also wrote:

LSD eases out those muscle tensions, thus preventing most injuries. It also gives you another form of discipline; learning the importance of having easier days.

Wise answer, in that you show great wisdom.

And those benedits are of course on top of the generally improved aerobic conditioning effects as spelled out above.