"LSD", or "Long Slow Distance running", used to be all the rage. What LSD is good for is establishing a base on which you can build speed-endurance later. I don't do LSD; (a) my base is well and truly established. (b) my body fat is in the "below average" range so doesn't need reducing as a first priority. (c) rather than go into "maintenance mode" I choose to seek further improvements in speed and fitness. Therefore, while keeping a reasonable mileage up from week to week, I supplement this with training sessions specifically designed to develop myself beyond "happily fit" and hopefully to turn me into someone speedy. And I test progress by racing fairly often.
It seems to be working.
But my advice to newcomers is, be wary of getting into too much intense training too soon, particularly if you start into it from a sedentary lifestyle or if you are genuinely overweight and unfit. Better to establish some consistent long slow runs so that you can build a "general endurance" base on which you can later build some speed. And this may (probably, should) take years, so you must be consistent, regular, faithful to your plan.
There are various measures of progress. (a) scales, (b) tape measure (b) your total distance run each week (d) how far you can run in a particular time, comfortably, with no extra effort.
Beware of the stop watch: use it only monitor progress; don't let it push you to harder efforts. Improvements will come and will be measured when with the same effort as in the past you find yourself running further.
After some years of this, start racing and start adding more intense training, if that's your inclination. "Years" means you will need to vary what you do from time to time to keep your interest up, you will have to be disciplined enough to do it rain hail or shine, and you will need clear goals which you are determined to achieve.
Support of family and friends is important too. Here's a tip - organise to meet others each day for your running. Whether friends, workmates at lunch time, or one of the many other training groups around town. And have a reliable coach who can advise you; whether you check your progress with your coach frequently or occasionally is up to you.
Have a long term view, and have a plan and stick to it - realise you cannot do everything, so work towards only one goal at a time. That means that you must decide in advance what your running goals and priorities are, which is why discussion with a coach and on-going feedback is important.
Don't think you can go it alone; not only is objective advice useful, but also the encouragement and re-assurance of a coach and of running companions is invaluable.
"LSD". "Long Slow Distance". The foundation of a life time of enjoyable running.
Running makes you healthy and happy, fit and well.
Thursday training saw each person run 6 x 400+m fast, with a slow 400+m jog recovery after each one, in teams of three in a relay. Teams were Rod, Mick, Joel; Bronwyn, Maria, me; Thea, Tony, Miranda; Yelena, Margaret, Jodie D.
This Sunday Christopher Lang's long running group meets again at Stromlo, 9am.
Also on Sunday is the next High Noon meet, with an 800m and a 3000m on the track. There is a clash with a rugby game which means parking is limited, so come early, or park up in the CIT car park.
It seems to be working.
But my advice to newcomers is, be wary of getting into too much intense training too soon, particularly if you start into it from a sedentary lifestyle or if you are genuinely overweight and unfit. Better to establish some consistent long slow runs so that you can build a "general endurance" base on which you can later build some speed. And this may (probably, should) take years, so you must be consistent, regular, faithful to your plan.
There are various measures of progress. (a) scales, (b) tape measure (b) your total distance run each week (d) how far you can run in a particular time, comfortably, with no extra effort.
Beware of the stop watch: use it only monitor progress; don't let it push you to harder efforts. Improvements will come and will be measured when with the same effort as in the past you find yourself running further.
After some years of this, start racing and start adding more intense training, if that's your inclination. "Years" means you will need to vary what you do from time to time to keep your interest up, you will have to be disciplined enough to do it rain hail or shine, and you will need clear goals which you are determined to achieve.
Support of family and friends is important too. Here's a tip - organise to meet others each day for your running. Whether friends, workmates at lunch time, or one of the many other training groups around town. And have a reliable coach who can advise you; whether you check your progress with your coach frequently or occasionally is up to you.
Have a long term view, and have a plan and stick to it - realise you cannot do everything, so work towards only one goal at a time. That means that you must decide in advance what your running goals and priorities are, which is why discussion with a coach and on-going feedback is important.
Don't think you can go it alone; not only is objective advice useful, but also the encouragement and re-assurance of a coach and of running companions is invaluable.
"LSD". "Long Slow Distance". The foundation of a life time of enjoyable running.
Running makes you healthy and happy, fit and well.
Thursday training saw each person run 6 x 400+m fast, with a slow 400+m jog recovery after each one, in teams of three in a relay. Teams were Rod, Mick, Joel; Bronwyn, Maria, me; Thea, Tony, Miranda; Yelena, Margaret, Jodie D.
This Sunday Christopher Lang's long running group meets again at Stromlo, 9am.
Also on Sunday is the next High Noon meet, with an 800m and a 3000m on the track. There is a clash with a rugby game which means parking is limited, so come early, or park up in the CIT car park.
