LSR for mountain running

inigo

I want to train to run longer distances on the mountains but I'm getting conflicting ideas about the long slow runs.

If I got it right, the LSR is meant to be slow, as in slow enough to be "easy" for the heart (conversational pace and so on) with the purpose of building endurance.

On the other hand, I keep reading that if you're going to run in the mountains you're supposed to do your LSR's in similar terrain to what your races will be, time on your feet, etc.

This is where I get lost. If I do my long runs say on the Wicklow Way, I'll be slow alright (on the uphills) but only as far as feet speed is concerned. My heart will be racing like an F1.

So which is it? Am I missing something? How do I build up my endurance AND do my long runs on the hills? Should I slow down to walking speed on the uphill and pick it up again on the flat or downhill?

Rick Ford

inigo wrote: »

I want to train to run longer distances on the mountains but I'm getting conflicting ideas about the long slow runs.

If I got it right, the LSR is meant to be slow, as in slow enough to be "easy" for the heart (conversational pace and so on) with the purpose of building endurance.

On the other hand, I keep reading that if you're going to run in the mountains you're supposed to do your LSR's in similar terrain to what your races will be, time on your feet, etc.

This is where I get lost. If I do my long runs say on the Wicklow Way, I'll be slow alright (on the uphills) but only as far as feet speed is concerned. My heart will be racing like an F1.

So which is it? Am I missing something? How do I build up my endurance AND do my long runs on the hills? Should I slow down to walking speed on the uphill and pick it up again on the flat or downhill?

Id ring Don...

Clearlier

inigo wrote: »

I want to train to run longer distances on the mountains but I'm getting conflicting ideas about the long slow runs.

If I got it right, the LSR is meant to be slow, as in slow enough to be "easy" for the heart (conversational pace and so on) with the purpose of building endurance.

On the other hand, I keep reading that if you're going to run in the mountains you're supposed to do your LSR's in similar terrain to what your races will be, time on your feet, etc.

This is where I get lost. If I do my long runs say on the Wicklow Way, I'll be slow alright (on the uphills) but only as far as feet speed is concerned. My heart will be racing like an F1.

So which is it? Am I missing something? How do I build up my endurance AND do my long runs on the hills? Should I slow down to walking speed on the uphill and pick it up again on the flat or downhill?

If you can't run up a hill at an easy effort then walk up it or better still find smaller hills and build up to the bigger ones. You'll be surprised at how quickly you adapt.

DogSlySmile

The purpose of lsr is to build your aerobic ability and teach your body to burn fat for fuel.

If your hr is racing you are going anaerobic and therefore burning glycogen/carbs for fuel. Sounds like you need to slow down when ascending and bring your hr down into an aerobic range.

You can always do shorter hill sprint sessions midweek to work the anaerobic system but if your goal is to run for long periods in the hills then staying aerobic during lsrs is what you need to practice

inigo

DogSlySmile wrote: »

The purpose of lsr is to build your aerobic ability and teach your body to burn fat for fuel.

If your hr is racing you are going anaerobic and therefore burning glycogen/carbs for fuel. Sounds like you need to slow down when ascending and bring your hr down into an aerobic range.

You can always do shorter hill sprint sessions midweek to work the anaerobic system but if your goal is to run for long periods in the hills then staying aerobic during lsrs is what you need to practice

Thanks. It's what I thought. It sounds like I have to be (a lot) more patient and build up more gradually. Easier said than done... :rolleyes:

Enduro

inigo wrote: »

I want to train to run longer distances on the mountains but I'm getting conflicting ideas about the long slow runs.

If I got it right, the LSR is meant to be slow, as in slow enough to be "easy" for the heart (conversational pace and so on) with the purpose of building endurance.

On the other hand, I keep reading that if you're going to run in the mountains you're supposed to do your LSR's in similar terrain to what your races will be, time on your feet, etc.

This is where I get lost. If I do my long runs say on the Wicklow Way, I'll be slow alright (on the uphills) but only as far as feet speed is concerned. My heart will be racing like an F1.

So which is it? Am I missing something? How do I build up my endurance AND do my long runs on the hills? Should I slow down to walking speed on the uphill and pick it up again on the flat or downhill?

Do you have a specific race/distance in mind that you are training for?

It's simple enough really... try to keep the effort steady. So if you're going up steeper ground then shortening your stride length (dropping gears!) should allow you to keep your cadence and effort steady whilst your speed will reduce. If this is walking pace or less... no problem. Over time this should speed up as your fitness improves from the training.

I often feel like I'm crawling around when I'm doing my mountain LSRs. It can feel like it takes ages to overtake walkers, and other runners sometimes overtake me. But that's fine. Keep the focus on the goal of the session.

inigo

Enduro wrote: »

Do you have a specific race/distance in mind that you are training for?

It's simple enough really... try to keep the effort steady. So if you're going up steeper ground then shortening your stride length (dropping gears!) should allow you to keep your cadence and effort steady whilst your speed will reduce. If this is walking pace or less... no problem. Over time this should speed up as your fitness improves from the training.

I often feel like I'm crawling around when I'm doing my mountain LSRs. It can feel like it takes ages to overtake walkers, and other runners sometimes overtake me. But that's fine. Keep the focus on the goal of the session.

Thanks Enduro. I was thinking of the Wicklow Way Ultra, Glacier Lakes... I've been doing 20km/4h sessions on weekends, mainly walking/crawling on open mountain recceing Glacier Lakes and taking on some summits. Sounds again like patience...

Enduro

inigo wrote: »

Thanks Enduro. I was thinking of the Wicklow Way Ultra, Glacier Lakes... I've been doing 20km/4h sessions on weekends, mainly walking/crawling on open mountain recceing Glacier Lakes and taking on some summits. Sounds again like patience...

Two great but somewhat different races... WWU is a trail race and 100% runnable, whereas GL is very much an open mountain race with one or two sections where its unlikely anyone would be running. Still, it sounds like your definitely on the right track. Thoses GL recces should be very benificial.

Don't be too afraid to push the effort on the climbs even on LSRs, particularly on the more technical sections. As long as your not doing it for longer periods of time and seriously draining yourself (and if you do feck it up... its still a learning experience... better to learn in training than racing). Having the ability to put in little surges of effort in the middle of endurance runs is a very useful attribute for racing.

lgk

Enduro wrote: »

and other runners sometimes overtake me.

Realised I was going too hard when I did that once