Just say no to LSD!
Sunday had a great long run – 15 miles (maybe .1 short but was done when I hit home).
OK, not the course we ran Sunday... but Pikes Peak was on my mind!
Held a 8:53 average with 9:37 for slowest mile and 7:31 for fastest. At mile 5 I joined in with some freaky fast runners, who were soaking in the mid 60′s February day in Nebraska. A rare weather treat. I tried to keep sight of the lead pack of Joel, Megan and PJ which helped me score a sub 24:30 5k (7:58 pace), made the turn around and back to where the gang started (holding a 8:42 pace for the return trip of 4 miles, was good seeing Sherri, Joy, Amber and Tony on the way back!).
Was feeling thirsty at mile 12. Water bottle was running low. My wonder dog Heidi was fine – still lots of snow to chew on and puddles to drink in! Slogged home at a 9:25 to 9:37 pace for mile 12.5 to 15 and called it good.
Big learning moment - 8:45-9:15 is now my Long Slow Distance. I’ll test this for 18-20 but am very encouraged of the impact that CrossFit Endurance has made over the last year. The CFE protocol rarely calls for runs longer than 2 hours. In the past LSD runs were 9:45 to 11:00 minutes. My body would ache a good day or so. Now I feel good enough later in the day for some strength training and speed work within 48 hours.
So if LSD runs are bringing you down – ratchet up the speed and decrease the distance. You might be amazed!
Related articles
- Time not Distance – kicking off 2011 (coachdavek.com)
- Snow Run with Heidi and Cash (coachdavek.com)
- Week 27 – 31 of Triathlon Training + CrossFit WOD’s (coachdavek.com)
- You Asked: Long Slow Run vs. Faster Short Run (fitsugar.com)
- Doing it differently (foot4ward.co.uk)
[...] The long run – not so slow or just say NO to LSD! (coachdavek.com) [...]
[...] The long run – not so slow or just say NO to LSD! (coachdavek.com) [...]