LSD RUNS, PACE GROUPS, DUTIES OF THE PACE LEADER

PREFACE

I am aware that not all Run Ventura members are runners - some are walkers and some participants practice the run/walk technique. However, for simplicity, I will use the terms “run,” “running” and “runner” in all of my essays and messages. Please feel free to substitute the terms “walk,” “walking” or “walker” where appropriate. Thank you.

LSD RUNS

The objective of the Long, Slow, Distance, or LSD, runs that are performed on Saturdays is to develop the endurance that will enable the runner to cover the 26.2 mile distance of the target marathon race. The recommended training pace of the LSD runs is typically 15 – 30 seconds slower than the anticipated marathon race pace. This slower pace is designed to prevent overtraining injury and burnout. Also, by not running at marathon race pace every weekend, you will avoid “leaving your race pace on the training course” and not having it with you on the target race day.

In addition to the LSD runs on Saturdays, we have other training strategies for the week days and for later Saturdays during the training schedule. During the week days on alternating Tuesdays, you will be performing Speed workouts that will develop your running speed and Hill workouts that will develop your running strength. Combine these two training strategies with your Saturday endurance workouts and you will be able to finish your target marathon race at your anticipated race pace.

During the last four weeks before the target marathon race, you will be performing tempo runs and marathon race pace runs to test your endurance, speed and strength. It is important to follow the training schedule, especially the week day runs when you will essentially “be on your own” for the speed and hill workouts. In other essays, I will cover the essentials of the speed and hill workouts.

PACE GROUPS

The registration form asked for the anticipated marathon race pace of each member. Based on this information, I have determined the appropriate pace groups that we need. Tentatively, we will have six running pace groups from 9 minutes per mile to 14 minutes per mile, each at minute intervals, and one walking pace group. As the training period progresses, we may either split one or more groups by 30-second intervals or combine one or more groups as the need dictates.

The following table shows the tentative seven pace groups, the anticipated marathon race pace, and the expected marathon finishing time.

SATURDAY’S LSD PACE	MARATHON RACE PACE	EXPECTED MARATHON FINISHING TIME
9:00	8:40	3:47:04
10:00	9:40	4:13:16
11:00	10:40	4:39:28
12:00	11:40	5:05:40
13:00	12:40	5:31:52
14:00	13:40	5:58:04
Walkers	16:00+	7:00:00+

A Pace Leader will be assigned to lead and be responsibly for each Pace Group.

DUTIES OF THE PACE LEADER

The Pace Leader is voluntary position. Assignment as a Pace Leader will be for single marathon training seasons, but subject to approval for continuation into following seasons. A Pace Leader may also be removed from the position by the management team if the duties are not adequately performed. Persons to serve as Pace Leaders will be selected by the Director and presented to the Owner/Coach and Coordinator/Administrator for consensus approval.

A person agreeing to serve as a Pace Leader must be willing to uphold the following Pace Leader duties and responsibilities every Saturday and on other days as necessary.

Pace Leaders agree to:

• Be aware of and understand the importance of the LSD training pace.
• Be responsibly for maintaining the assigned training pace.
• Wear the Pace Leader’s technical T-shirt.
• Carry a personal cell phone and be prepared to use it in case of emergency, to secure arrangements to help any distressed Pace Group member and to report of any hazards on the training course.
• Oversee the well-being of all Pace Group members and provide aid and moral support to any distressed group member as necessary.
• Be knowledgeable of running-related health issues, at least to the extent as presented by the club’s lecture and essay series.
• Be responsible for accounting for all Pace Group members leaving from and returning to the Home Base, and reporting on the Group’s status to the Director and Coordinator/Administrator upon return to the Home Base.
• Maintain regular attendance at the Saturday runs, or if attendance on any particular Saturday is not possible, provide advanced notice, preferably a week in advance, to the Director and Coordinator/Administrator.
• Assign, preferably a week in advance, a responsible Pace Group member to serve as the Substitute Pace Leader for any particular day of absence, and inform the Director and Coordinator/Administrator of the person assigned to serve as Substitute.
• Maintain personal contact with Pace Group members such as via email and report any attendance or injury issues so they may be addressed in the future.

Anyone interested in serving as a Pace Leader, please meet with us at 7 AM on Saturday September 20, 2008 or send me an email stating your interest. Thank you.

George
September 18, 2008