There are many types of workout runs that I do with my Cross Country team. These different types of runs are designed to balance between distance and intensity.
This week I will be discussing about the Long sustained distance run. I recommend to do this run if you are just running for exercise because it is the easiest intensity wise and gives a good cardio workout.
Not in any way related to the drug, Long Sustained Distance is also known as the LSD run. In Cross Country, LSD is often used as a recovery run the day after a hard run. The tempo or pace for LSD is a little bit faster then a jog and the point of the run is to be able to stay at the same pace the entire run. We usually do this run as a recovery run because it helps release the lactic acid in our bodies and helps loosen sore muscles.
[one_third]Not in any way related to the drug, Long Sustained Distance is also known as the LSD run.[/one_third]
This is also a good run for new runners because it trains you to pace. Most people go out way too fast when they first do the LSD, and end up not being able to hold their starting pace. Depending on your skill level, this run can go anywhere from two miles to eight miles. If you’re new to this, I suggest you try a two-mile run and work your way up to three or four miles. When you first start off, don’t time yourself, because the goal is to be able to run the course and not stop. Once you get to that point then I suggest you time yourself for the first mile and see whether you can keep that pace for the entire run. You will be able to tell if you are at the right pace if you can hold conversation while running. Top HBA Cross Country runners can run at an 8-minute mile pace on average for the LSD run.
I personally hate running LSD because I am not a distance runner and the run can sometimes feel monotonous after a while. The worst LSD run I ever had to do was at Kapiolani Park. I ran from the bandstand, around Diamond Head, to Kahala, and back, covering about six miles. The thing about distance runs is that after a while I get really bored because running starts to feel like a monotonous job instead of a fun activity. I remember for that particular run, at the half way point, I ended up stopping to gaze at the scenery of the ocean.
I suggest you find a running buddy if you’re prone to boredom like me. A buddy makes a HUGE difference, because he or she helps you take your mind off the run. That’s what is great about distance runs—you learn about people and you get to experience the beautiful scenery at the same time. That’s all for this week, please come back next week where I will talk my favorite thing to do: sprinting.