Day to do LSD Run?

Triathlon Forum
1

I used to do my version of the LSD run on Wednesday evenings after work following a pre-work, am swim. My current program for the bike (Trainerroad 70.3 plan mid-volume) has me riding a 75-90 minute session with some harder efforts on Wednesday mornings before work instead of a swim. Should I move that LSD run to another day? My two “long” rides are set for Fri/Sat so Sunday is pretty light. Should I shift it to Sunday and just do a shorter run on Wed evening? I am time crunched and have a bum shoulder keeping me out of the pool currently so my overall weekly volume will likely peak at 13-15 hours during my build if everything goes perfectly (kids, wife, work, etc.) heading into my “A” race in August (Santa Barbara Long Course). This will be the longest race I have ever attempted.

My current weekly plan is below if the surrounding workouts make a difference for this decision. The pool session aren’t happening right now due to the shoulder.

Monday - AM: 60 minute interval session on trainer per TR plan; easy brick run (2-4 miles 8:30-8:45 pace): PM: optional swim if time permits
Tuesday - AM: Swim 60-70 minutes; run 3-4 miles (8:15-8:30 pace): PM: optional recovery spin up to 60 minutes if time permits
Wed - AM: 75-90 Minute interval session on trainer per TR plan: PM: My version of LSD run (currently 7 miles at 8:15-8:30 pace)
Thurs - AM: Swim 60-70 minutes
Friday - AM: 2 Hour trainer ride per TR plan; easy brick run (2-4 miles 8:30-8:45 pace); PM optional swim if time permits
Sat - AM: 2-3 hour ride either on trainer per TR plan or outside if I can; easy brick run (2-4 miles 8:30-8:45 pace)
Sun - AM: Swim 60-70 minutes; 3-4 mile run (8:15-8:30 pace)

My run paces are a little odd now that I look at it and I should be likely upping the pace at least for one of the two 3-4 miles runs, but I have never averaged over 10 mpw until recently so reluctant to put in much pace with my base. I am attempting the BarryP 6 days a week idea for the run. My current 10k PR (I have only ran 2 in my life) is 43 minutes from about a year ago on the sand in Morro Bay. Recent hilly Oly I think I ran at a 7:45 pace.

2

My only comment is to actually slow your runs down. Do no worry about a fast pace, just work on increasing volume.

3

Slow them all down or just particular runs (easy/bricks, LSD, etc.)?

4

Again, just my take, but all of them. Easy recovery runs in the 9-9:10 range, and no pace faster than 8:30, maybe even 8:45. I stopped doing tri’s this year, but am still running and biking. I have worked on increasing my run mileage over the Spring and I was like you with a 10-12 mile week on 3 runs being my average before. I am now doing roughly 20-21 miles per week on 5 runs and still shoot for a pace of 8:40 when I run on the road. I am doing trail races this year so I cannot compare how much, if any, my pace has dropped in race situation until I do a 5k road race later this summer. I can tell you that my legs all feel better this year for what that is worth.