Author: Sorting Last Post on Top ↓ Message:
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/20/10 8:47 A

Send Private Message
Reply
Smart,

LSD stands for long, slow distance.

HAPPY SPARK RUNNING!
Nancy

SMARTLOSER's Photo SMARTLOSER SparkPoints: (0)
Fitness Minutes: (9,671)
Posts: 449
5/20/10 8:24 A

My SparkPage
Send Private Message
Reply
Wow you guys are so helpful! Thank you!

But what are LSD runs?

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

"If you would create something, you must be something." - Johann Wolfgang von Goethe

STARTING POINT:
On 5/2/2011
Waist: 38"
Hips: 41"
Body fat: 37.3%

LATEST UPDATE
On 7/14/2011
Waist: 35.5"
Hips: 39.5"
Body fat: N/A


 current weight: 166.6 
 
180
171.25
162.5
153.75
145
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/19/10 10:24 P

Send Private Message
Reply
Dakota,

It depends on what type of runs you are doing for your other runs, but remember the most important run in endurance training is your LSD run so make that a priority. The other runs can be marked by time, not so much distance and should not be more than an hour in duration.

HAPPY SPARK RUNNING!
Nancy

DAKOTACAT's Photo DAKOTACAT Posts: 805
5/19/10 9:38 P

My SparkPage
Send Private Message
Reply
another question. after you've started increasing the distance of your "long" run, do you gradually increase the distance on the shorter runs? if so, how much? thanks

Cathy


 current weight: 128.0 
 
278
240.5
203
165.5
128
REBYTR's Photo REBYTR Posts: 1,294
5/18/10 6:51 A

My SparkPage
Send Private Message
Reply
Smartloser,

If you start out your first week running a total of 10 miles, for your second week, it would be safe to add one mile (10%) to your weekly mileage. That one mile would most likely be added to your long run. It's much easier to follow an already made plan for your first race so you don't have to calculate it all yourself. You might want to look into Jeff Galloway, Hal Higdon, John Bingham, etc for plans. Some of those are available free online or you might look for their books at the library.

I did a half marathon as my first race, but followed a 6 month training program (offered through a local running group). Ideally, you should work through the shorter distances first.

Melissa, from Texas


 current weight: 154.3 
 
154.3
148.225
142.15
136.075
130
SMARTLOSER's Photo SMARTLOSER SparkPoints: (0)
Fitness Minutes: (9,671)
Posts: 449
5/18/10 6:10 A

My SparkPage
Send Private Message
Reply
So you would add no more than 10% of the total distance? I'm sorry, I'm a little confused. I plan on listening to my body, I was just curious as to what the recommendations are, if my body can handle it. Obviously I don't want to overdo it.

Also, do you recommend I start with a 5K or 10K or something if I've never done a 1/2 before?

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

"If you would create something, you must be something." - Johann Wolfgang von Goethe

STARTING POINT:
On 5/2/2011
Waist: 38"
Hips: 41"
Body fat: 37.3%

LATEST UPDATE
On 7/14/2011
Waist: 35.5"
Hips: 39.5"
Body fat: N/A


 current weight: 166.6 
 
180
171.25
162.5
153.75
145
DAKOTACAT's Photo DAKOTACAT Posts: 805
5/17/10 9:33 P

My SparkPage
Send Private Message
Reply
thanks Coach Nancy. That was my understanding, that you only add to your long run, so that's why i was confused. right now i'm working on re-adjusting to the humidity, so i'll probably only increase by 5% so i don't over-do.

Cathy


 current weight: 128.0 
 
278
240.5
203
165.5
128
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/17/10 8:42 P

Send Private Message
Reply
Dakota,

You only add mileage to your LSD run, not all three runs. The idea is to build the endurance, energy systems, neuro-muscular systems, bones, and connective tissue to run the longer distance.

As far as how quickly to increase depends...some runners will build up 10% each week and cut back on the third or fourth week, other runners can continually build until they reach their training distance.

However, this is where listening to your body is key...if you feel you are having issues with overtraining-insomnia, moodiness, heavy legs, colds, rise in resting heart rate, etc, you may want to cut back your mileage increase to 5% on your LSD run.

HAPPY SPARK RUNNING!
Nancy

Edited by: SP_COACH_NANCY at: 5/17/2010 (20:43)
REBYTR's Photo REBYTR Posts: 1,294
5/17/10 8:24 P

My SparkPage
Send Private Message
Reply
You shouldn't increase 10% every single week. When I was training for my half marathon, I added a mile to my long run every other week. Another option is to increase mileage weekly, but add a cut back week every month or so where you cut your mileage quite a bit to recover.

In between races, it's a good idea to maintain some sort of base. I've been slacking off lately, but I was trying to run about 6 miles for my long run.

Melissa, from Texas


 current weight: 154.3 
 
154.3
148.225
142.15
136.075
130
DAKOTACAT's Photo DAKOTACAT Posts: 805
5/17/10 8:07 P

My SparkPage
Send Private Message
Reply
i'm not understanding this. if i do 3 6.5 mile runs a week, i should be able to add a half mile to each run every week until i get to 13 miles each? that sounds like a big increase. what am i calculating wrong?

Cathy


 current weight: 128.0 
 
278
240.5
203
165.5
128
CRAZYGYMGIRL's Photo CRAZYGYMGIRL SparkPoints: (32,337)
Fitness Minutes: (44,980)
Posts: 808
5/17/10 7:08 P

My SparkPage
Send Private Message
Reply
I walk 1/2 marathons, not run. Yesterday, due to illnes I wasn't able to do the 1/2 I was registered for. However, I had trained diligently for it. Now I have another one in September. I can't start training from scratch because I'm ready now to do a 1/2... so how do you continue training inbetween races? Do you just stay at a mid point for while .. or not do more than 10 km for the lsd? When do you start adding on? Any ideas on this?

"Dost thou love life? Then do not squander time, for that's the stuff life is made of." Benjamin Franklin


 Pounds lost: 8.0 
 
0
8.75
17.5
26.25
35
BRAVE_NEW_ME's Photo BRAVE_NEW_ME Posts: 4,252
5/17/10 1:28 P

My SparkPage
Send Private Message
Reply
Personally, I can do approx. 10% increases as long as I mix in recovery weeks. I do well with a 3 week build followed by a reduced mileage recovery week all the way up to long runs of 16 miles. Once I get to a long run of 18 miles or more, if possible, I switch to 2 week builds. If I DON'T take those recovery weeks, 10% is a bit too much for my body. But your needs may vary from that. You'll have to play with different plans and focus on listening to your body and giving it rest/recovery time when it needs it. You'll figure out what works for you. And remember that it's always better to err on the side of lower increases and more rest weeks. It'll take longer to build up... but erring on the other side (higher increases and/or less rest weeks) could leave you with injuries.

Edited by: BRAVE_NEW_ME at: 5/17/2010 (13:30)
I am a MARATHONER!!!
Tacoma City Marathon (3 May 09) - 3:49:13
... and I'm BOSTON BOUND!!!!
Capital City Marathon (16 May 10) - 3:36:52

...and instead of running Boston, I had a kid! And then 2.5 years later I had another one.
BUT, I've never stopped running or racing!

One of these days, I'll re-qualify for Boston. And tackle Goofy's Race and a Half. Maybe an ultra. Or a half Ironman...

Maintaining, healthily pregnant, or healthily breastfeeding since


 current weight: 128.8 
 
135
130
125
120
115
FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,832
5/17/10 12:31 P

My SparkPage
Send Private Message
Reply
I increased until I reached 5K, 10K, 1/2 Marathon and kept at each level for a season

C0-Team leader of Change is Good and Half Marathon Team, Support panel of The Best Life Diet


 current weight: 182.0 
 
222
212
202
192
182
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/17/10 12:31 P

Send Private Message
Reply
Kirsten,

It depends...some people will do well with a 10% increase each week until they reach their training potential whereas others need to increase at a much slower rate, while other runners do well with a 3 week build up and then dropping back a week. Listen to your body...it will tell you what is good for you.

HAPPY SPARK RUNNING!
Nancy

GOEGIRL's Photo GOEGIRL SparkPoints: (22,511)
Fitness Minutes: (18,565)
Posts: 3,196
5/17/10 12:26 P

My SparkPage
Send Private Message
Reply
Any advice regarding how often to do the 10% increase? Every week? Every other week? Every week for 3 and then a plateau?

Kirsten
Peterborough, Ontario

si matris est non gauisus nemo est gauisus
(translation: if momma ain't happy, ain't nobody happy!)


 October Minutes: 0
 
0
150
300
450
600
DKRETSCH01's Photo DKRETSCH01 SparkPoints: (65,916)
Fitness Minutes: (33,561)
Posts: 2,358
5/17/10 9:41 A

My SparkPage
Send Private Message
Reply
I've read in several plans that you would increase one week and then the next drop back down. For instance, 12 miles slow pace , next week 7 miles a quicker pace, then 13 miles slow pace, then 8 miles a quicker pace and keep increasing both. I haven't run a 1/2 yet (not until Nov), but that's what I'm planning on doing.

Dawn


 current weight: 125.2 
 
152
145.3
138.6
131.9
125.2
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
5/17/10 8:36 A

Send Private Message
Reply
Smart,

Just to add a little more, it should be no more than 10% of your previous week's total mileage, but the older you are and/or the newer you are to running (less than a year) you may want to consider dropping it to 5%.

HAPPY SPARK RUNNING!
Nancy

REMEMBER2BME's Photo REMEMBER2BME Posts: 1,684
5/17/10 8:05 A

My SparkPage
Send Private Message
Reply
Ditto. I think John has it right. Enjoy.

I AM STRONG!

1/15/2011 - 1st Full Marathon - Riverfront Race Festival Charleston SC 5:17:16

5/09/2010 - 1st HM - - Pacers Funning Festival 2:26:45



 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,832
5/17/10 8:01 A

My SparkPage
Send Private Message
Reply
Only 10% increase that gives your body time to adapt to new distance and remain injury free.

John

C0-Team leader of Change is Good and Half Marathon Team, Support panel of The Best Life Diet


 current weight: 182.0 
 
222
212
202
192
182
SMARTLOSER's Photo SMARTLOSER SparkPoints: (0)
Fitness Minutes: (9,671)
Posts: 449
5/17/10 7:48 A

My SparkPage
Send Private Message
Reply
Someone I know recommended a mile a week, but others have said add no more than 10% of what you were doing the week before. Which one is correct?

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

"If you would create something, you must be something." - Johann Wolfgang von Goethe

STARTING POINT:
On 5/2/2011
Waist: 38"
Hips: 41"
Body fat: 37.3%

LATEST UPDATE
On 7/14/2011
Waist: 35.5"
Hips: 39.5"
Body fat: N/A


 current weight: 166.6 
 
180
171.25
162.5
153.75
145
Page: 1 of (1)  

Report Innappropriate Post

Other Half Marathon Chat Posts

Topics: Last Post:
first half coming quickly 2/4/2014 11:58:34 PM
Worst-Named HM? 9/9/2013 9:16:08 PM
Finished my first 1/2 marathon yesterday :) 10/21/2014 2:10:28 PM
Quotes for Runners 2/14/2014 10:42:31 PM
Running shoes for winter 12/9/2013 8:53:52 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=9165x1918x34192235

Review our Community Guidelines