According to Wikipedia, “Long slow distance (LSD) is a form of aerobic endurance training in running and cycling. 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. Ernst van Aaken, a German physician and coach, is generally recognized as the founder of the long slow distance method of endurance training.” The same article also mentions that “a typical 5k runner might consider 8 to 10 miles of LSD, while a marathoner might run 20 or more miles. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner’s 10k pace.” I chose this topic because I have been running for a while now but haven’t actually realized how long should a run must be for it to be considered an LSD. I remembered last year when having breakfast with ultra runner friends (I mean running friends who are way stronger than me) when comments were made about some people bragging in social media that they just did a long 15k run. They said that they just don’t get it , because 15k isn’t really that long. In their opinion a long run should at least have a minimum distance of around 26 to 30km. I would like to think that distance is relative to one’s fitness level – some may consider 15k long , some people may consider it short. Whatever the distance maybe, as long as you are reasonably tired after it , then that maybe long enough for you.    We call this our “easy” loop – not because the terrain is easy (actually the terrain is more difficult) but because it is easier for...

Hydration is an important part of training.  So at any given point in your runs, you should have access to  your fluids. Carrying them with you is a must, but it should be done in a manner that would be convenient to you. So as far as water bottles go, I’d prefer the handheld ones on my regular runs and a bladder based system on the longer ones. I have just been given an Ultimate Direction Fastdraw Plus water bottle and since it is new , I decided to  use it for my  last 4 short runs – the average distance of each run is around 23.5 kms.         While I was using it, I couldn’t help but compare it with my existing Amphipod Hydraform Handheld bottle – I use two versions: the 20 oz and the 12 oz. I know a lot about this has been previously posted on the web. So let me give you the short version:     •    They both can carry the same volume of fluids (20 oz) •    They both have wide enough  “mouths” for  ice to fit in •    The pouches that come with them can accommodate almost the same items (keys / phone / cash, etc) •    Ultimate Direction has a big finger loop : you can attach it to a carabiner , just like you would do on Nalgene sports bottles. •    Physically, I like the way Ultimate Direction looks like and also how it fits my hand, not to mention  how easy it is to adjust the strap; the thing is – I find it difficult to sip fluids from the nozzle and everytime I squeeze it, it doesn’t return to its original shape: I have to open the entire...

This morning was the 2011 edition of the Adidias King of the Road  and I realized that about 2 hours ago. I remember when the registration fee for this 21k event was still reasonable… For my 30k run this morning, I spent 20 bucks for a 300 ML bottle of Pocari Sweat  and 15 bucks for a 500 ML bottle of water. Hmmm...

The 4 day weekend was contaminated. It was laced with laziness – so no long weekend runs for me, It was just carbo-loading all the way. I was lucky enough tho, to squeeze in a 7 km run last Sunday and a 26km run last Tuesday. This morning i ran around 23km and yes – still lazy; i started my run at 7 am and finished at around 10 am. Let the pictures speak for the laziness at hand …. Damage brought about by the storm. Endless bludgeoning … now the same culprit lay still, timeless and bound. As I’ve said … Lazy. Maybe I should buy a bike...

Instead of starting my run at 4:30 this morning, I waited for the rain to stop – but then, it didn’t .  So, at around 4:50 I decided to give it a go. It’s a good thing that I decided to push on, since the rain didn’t stop until 7:30 am. Running in the rain can be an enjoyable experience – it is way better than running under a humid environment. A lot of things have been said on the dos and don’ts  when running in the rain, so please humor me and allow me to add my 2 cents : Just because you are running in the rain doesn’t mean that your body temperature won’t rise – so it is very important to keep yourself hydrated. I won’t get in to the details as to how much fluids you need to ingest : when you’re thirsty, you are already dehydrated. Sometimes a drizzle can add to the humidity, making your body temperature rise faster. I wouldn’t recommend using a rain coat when running in the rain; hell, I wouldn’t even recommend wearing a raincoat when running under the heat of the sun. Wait, wouldn’t that make it a “sun” coat ?  – I have seen a lot of runners doing this lately: I don’t know if there is a scientific reason for this but I’m sure that people who do this are at a higher risk of suffering from heat stroke. Wear technical clothes – need I explain ?  Imagine running under the rain wearing a cotton shirt : I’m sure it will weigh twice as heavy. This is the most important tip : If you have more than a pair of running shoes,  use the pair which is due for cleaning  This...