The 32km run, a dress rehearsal for a marathon. I went into this run with three specific intentions - test my nutrition and hydration for race day, test my body by increasing my pace each ~10km, and test my psychological preparedness to deal with discomfort. All systems are a go! I didn't 'bonk' and my nutrition/hydration plan is set. I was able to increase my pace, but I was not happy with my heart rate. This worries me because after months of training, I was have assumed I could maintain a lower HR. The run did feel effortless until the 2-1/2h mark: after that point, my body did start to hurt and my form changed. I was able to stay contained, and refocus my body by using my cue words. "Quick, light feet", "keep emotions in check", "calm, centeredness", and "stay task-focused". I am happy with my ability to deal with things as they come, and I know that moment will pass. It din't feel tense or exhausted, there was no mental chatter. I am confident in my physical and mental skills and abilities, and the knowledge I have gained from these LSD training sessions. BUT, it took a complete week to properly recover from this run. That is equivilant to missing a week of training!
Basic Running Workouts
There are 5 to 8 runs that are cited as the basic running workouts. These are found in almost every training program, from beginner to elite, ....
1. Recovery Runs 2. Base or Steady Runs 3. LSD 4. Progression Runs 5. Fartlek or Speedplay Runs 6. Hill Repeats 7. Tempo Runs 8. Intervals