LSD

In the world of running, the term LSD has nothing to do with tripping on acid and having flashbacks of Greatful Dead concerts. For runners, it stands for Long-Slow-Distance. While these runs aren't all you should be doing when training for half or full marathons, they need to be in the training plan somewhere. Building your aerobic engine is going to be key if you expect your body to run for 2, 4 or even 6 hours. I've been slowly building up the distance of my LSD runs over the last few months. The distances have been 10.8 miles, 12.4 miles, 14.3 miles, 15.0 miles, 16.8 miles, 8.54 miles (plan was 18, but I was very ill), and then today I did one of 21.0 miles.

These runs have all been in my aerobic heart rate zone and the pace has varied, but I never pushed it. I save the speed for my interval and tempo runs. As the distance has increased, I've found the need for hydration while running. I've tried carrying a bottle (not fun) and leaving a bottle at various spots along my route (too difficult to plan). Neither option worked, so I decided to invest in a fuel belt.

 

The picture above shows the exact belt that I am now the proud owner of. I used it for the first time this morning and it worked out well.  I was able to carry 18 oz. of Gatorade as well as a gel and my car keys with me during my run. Did I look like a geek? Yes. Do I care? No. If it's good enough for 2-time defending Ironman World Champion Craig Alexander (see below after crossing the finish line in 2008 - nice fuel belt!), it's good enough for me!

 

TODAY'S WORKOUT:

Run

21.00 miles in 2:45:09 (8:17 min/mile pace)
I thought that my legs would still be tired after having only two days to recover from the Boilerman Tri, but they felt good after the first few miles. I knew that my heart rate was lower than I wanted, but I was running a good, comfortable pace, so I didn't push it. The only problem with adding on distance is that I have to keep getting up earlier to get these runs in before work. Alarm went off at 4:15 this morning!!
Avg HR = 150 bpm
Max HR = 162 bpm