The LSD, thats Long Slow Distance, not that other totally undesirable hypnotic pastime, is one of the cornerstone to training for that long race.
Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel. Simply it strengthens cardiovascular fitness and trains your cells to utilise fuel for energy more efficiently. It also switches the source of fuel from blood sugars to stored fats.
Physical manifestation is that you are able to run further. Of course its a bonus if you want to lose that inch or two of fats.
The past 3 months, I have racked up the distance training for the TNF100 Singapore. I shall be running the 50km race. Its a race on trail in the rain forest of the MacRitchie and Bukit Timah nature reserves. Part of the race will be run in the green corridor, which was once the rail track that connected Singapore to its traditional hinterland Malaysia. The race promises to be an interesting one because of the route, which is undulating with many deceptively small, yet challenging climbs.
So, I have been running this trail a wee bit this past month. Starting out from the car park at Lower Pierce Reservoir, making my way towards the HSBC Tree Top Walk, hitting the Rifle Range Link, then on to Chestnut Drive before looping back. I’ve taken to calling this route Mr. Peirce goes to get milk route.
Mr Pierce gets milk route
You get a variety of surfaces on this route, tarmac, gravel, earth & grass. With the variety of surfaces and the hills, the focus is on the terrain.
It’s all about the terrain. You have to be careful where you land. Underfoot there will be crevices, rocks , mud, roots & sand. If you’re not careful these will injure you. Put your foot in a crevice and you might twist the ankle, land on shifting rocks, you might lose your footing and fall. I did take a tumble down a slope when I tripped over a root at the top. Now that was a fun ride down the slope. I had bruises and this was a mere 3 weeks before the 2014 edition of the TNF 100.
Result of a tumble, so be focused on where you put your foot
What is underfoot can take plenty out of you. If you’ve done 10km in terrain like this, you would have felt like you did 15km. I did anyway. An added benefit to running on this type of terrain is that you become stronger and your balance improves. The uneven ground and varied surfaces mean that your calves & ankles, indeed your whole body are constantly varying its contraction & stretch when you hit the surface. Your muscle gets a great workout from this variety, making them stronger. Your balance improves through the need to constantly adjust your balance when you land on the uneven surfaces.
Entrance to trail heaven
Running on running water
Running in water
In the wilds but close to civilisation.
Running on this trail, with its varied surfaces you have to be switched on and focused. Unless you want to take a tumble. Runners may run to escape and find their utopia but running also trains us to stay focused on what we do everyday.
Run your lsd for it strengthens your cardiovascular fitness and trains your cells to utilise fuel for energy more efficiently. And stay focused while on trail.