Tuesdays are for rest-After the very slow long run yesterday I noticed very little fatigue and soreness afterwards and today? I still deal with the lower abdominal soreness after long runs but it goes away in a couple of days. The value of the LSD run is without question, but the manner it is run in is; how slow is beneficial? How slow is too slow? I have been thinking "If you want to run fast for a long distance you need to train running fast for long distances." In Jeff Galloway's book "Marathon" page 129 he says run two minutes per mile slower than you can run that day- In "The Competitive runners handbook" (I've had this since 1985) basically says that these "Endurance" runs are done at conversation pace. So there I am out on the roads talking to myself for 2-3 hours! I also like the idea in the book of pushing the last 3 to 4 miles at marathon pace. So for this training segment I will stay at conversation pace, but I will include some pick-ups and finishing with some MP miles.
Your input is appreciated. I would like to break the four hour barrier in the Marathon. I've come close twice, bonked bad my last time out. Peace!
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2 comments:
My motto is to run the LSD as slow as possible. I should be running about 45 secs slower per mile than my marathon pace, but I usually end up running about 30 seconds slower. Speedwork days (tempo runs, intervals) are for building speed. LSD is simply to get your body used to being on the road for a long period of time.
There is never a "too slow" for your Long Slow Distance.
Depending upon what you want your finsih time to be. Adding speed and hill training during the week will help with your speed.
FL is correct you need the LSD to get your body use to being on the road.
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