Week 3 DRHM Training

In the week that went by I didn't get in as many runs as I would have liked. In fact Week 3 was somewhat light and easy on the muscles. Inbetween sessions of Yoga, Upper Body Strength, Pilates & Core Strength, I was able to squeeze in one speed session at SDAT during the week. Over the weekend, social plans made me skip my regular LSD and I had to make do with an indoor run which is definitely less taxing. The highlight of the week though, was a really good, hour-long swim on Saturday.

While training for long-distances, the key workout is your LSD (Long Slow Distance). This is what will help your endurance and this one workout (if done properly) will ensure that you complete the distance (for no one likes a DNF). All the other workouts (speed, hills, tempo) are what will help your timing, your performance and your recovery. So while they are important (especially if you're looking to hit a PB) these shorter, more intense workouts are not absolute essentials if you're just aiming to complete a particular distance. So if you had to skip any workout for whatever reason, I would pick the latter than the former. (Clearly, missing out on the 16.5k run is still grating on me).

I use indoor running (on-the-spot) as a substitute workout whenever I miss an important run. It is a light impact, long duration (depending on how long you go) cardio workout and while it does mimick the running movement and test your ability to sustain the cardio activity for a long time, it is not the same as an actual run. Although the same set of muscles are engaged (quads, hamstrings, gluts & calves) the intensity is lower because of the lesser range of motion. And running outside also has the added advantage of inclines and declines (even the flatest roads are not completely flat) which makes it more challenging. But as they say, something is better than nothing.

I know what you're thinking and yes, running for 2 hours on the spot can be mind-numbingly boring! I have to play a movie or some videos to get me through it. You burn calories and get entertained!

:-) Here's hoping for a stronger Week 4.