"

Over training is over rated, rest better so that you can train even more" - Nick Yster Bester


Monday, February 25, 2013

The LSD Run


This weekend I did another LSD training run on my own. I ran 35km (21.7 miles) and it was definitely Long and Slow Distance! As I'm training for the Comrades this was a road run...something I find very hard nowadays. Some people question the value of runs like these, but I certainly use them as a very important part of my training.

Beautiful open morning for a run.

It obviously depends what you are training for. I train for ultras, so the LSD run is key to my training. There is a big difference between LSD runs and long runs. LSD runs are 30km and longer and the longer I’m out there, the better. It is all about time on my feet/legs. The longer the better. It is also a good way to get in some heat training.

Very warm, open morning now...was hot this weekend!

I don’t even attempt to run them at a specific pace. Walk and other rest breaks are included and form part of the total time spent on the outing. Time on the feet is all that matters. In fact, Bruce Fordyce used to start his watch as he got out of bed on the morning of the LSD, only stopping it again once he sat down after the run and therefore measuring total time spent on his feet. I am self sufficient on runs like these and carry my own water and food. I also have a water/snack point at home and I stop here a few times during the run.

Water, drink and snack point under the trees in my garden.

The mental training I get from these runs is also invaluable. It is tough to run a hard course for 35km in the heat on your own. Well, it is for me anyway. The longest LSD I’ve done on my own like this is 51km. I try to do 35km max and do anything longer in a marathon or other race if possible.

Darth Vader was stalking me this weekend!

The good, hard LSD remains one of my favorite runs. The lessons I get out of these are fantastic and make long hours on race day so much easier.

Another good LSD in the bag!

These guys worked very hard for me!

Long live the LSD!

Do you do LSD runs? What is the longest you go alone?

Have a super week everyone!

20 comments:

abbi said...

I haven't done any of these for quite awhile but I agree, they can be wonderful! The mental training is pretty important too, especially when on road!

Big Daddy Diesel said...

Welcome to the dark side, they have cookies!!

I do all my run training by myself

Tina @GottaRunNow said...

I think 24 miles is the longest training run I've done - way back in Dec. 2011 - probably on a dirt trail. You did a great job getting your long road run done!

Black Knight said...

Please say hi for me to mr. Darth Vader!
Congrats on your LSD.
My longest workouts was 32 km. My longest distance the marathon.
You are a better runner than me! No doubts.

Jerry Smallwood said...

Very nice indeed, I met a fellow competitor of yours from SA at my ultra this weekend, he was getting his LSD run in as well.

misszippy said...

I'm a big believer in the LSD. I set up no goal pace whatsoever for those runs--it's all about time on your feet and doing it without beating yourself to a pulp. Glad you got it in.

Robin said...

Nicely done! I just run on mine too, only check my watch for distance. I generally don't know my average pace until I upload it when I'm home. You are having a great training cycle :)

A said...

Love the Darth Vader shot. I am becoming very good at these kinds of run myself. Well done! :)

Char said...

When I saw the Darth Vader pic I immediately thought that it was cold. That you were wearing a hoodie. Wrong! Well done on a good run.

Kovas Palubinskas said...

Hard to believe you loop past your home on these runs -- I'd be too tempted to stop.

ajh said...

I like the way you did your pics in this post. I do lsd alone. I used to do up to 20 but these days it is around 13. I am a slow runner so LSD work for me.

Kate Geisen said...

My longest solo run was 21 miles. I bet it's quite the change with more of these pavement runs bc I know how much you love the trails! Since my only run race I'm training for is a 5k, my longest runs have been half marathon distance or shorter. I'm kind of glad about that right now!

Jill said...

I apologize, Johann, I am so behind in life!!

I couldn't agree with your more about the LSD for the exact same reasons you stated. I find if I can check off a long run of 20 miles or more, I am mentally more pumped and my confidence soars.

It looks toasty there. We just got bombarded with snow yesterday - about 12". Much needed, but ugh, I don't like to be cold. But I don't like to run in the heat and melt either. Geez, I'm hard to please huh? :) Great job on the long run....that's about the longest I can go on my own before I am mentally beat.

Oh, and I love your aid station - brilliant idea!

Karien said...

Well done on your LSD! I've only done one or two of those in my life (in preparation for the one and only marathon I've ever run) and found it extremely humbling!

Detroit Runner(Jeff) said...

Great job. I usually run it with a running buddy so it goes quicker.

ultra collie said...

i thought i was hallucinating for a moment and that you'd turned to taking illegal substances to fuel your outing :-0

Average Woman Runner said...

Nice work getting a long run in. I love going out by myself - it's so rare to have alone time! My longest is 23 miles. Just wondering - - how much water do you typically carry at once?

Stacey UltraPrincess said...

Once you go trail..... it's hard to go back to roads!!!

Liz said...

In this marathon training cycle, I've got up to 16 miles so far. I meant to do 18 last week, but had a cold, and this week I've got a half marathon race, so I'm a bit behind.

I love that fact about Bruce Fordyce starting his watch when he stood up - fatastic!

Glenn Jones said...

Hmm. Anyone who says LSDs aren't necessary would probably also say that aerobic training is secondary to speed training. I guess as long as you're only going to race 10Ks or less.....