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本帖最后由 最后的神 于 2010-11-9 09:48 编辑
可能很多朋友并不熟悉LSD，这个不是指60年代嬉皮士运动中最著名的致幻剂麦角二乙酰胺，而是跑步训练中非常重要的“长距离慢跑（Long Slow Distance running）”。
LSD是建立基于耐力运动需要的代谢能力的最经典训练方法，也是我今冬目前练习的核心（我个人最常进行的LSD是10mile，即16K）。碰巧看见这篇好文，转载来与大家共享。
----------------本文来自维基百科---------------
Long slow distance running was promoted as a training method by Joe Henderson in 1969. Henderson saw his approach as providing an alternative to the dominant school of training for distance running which he called “PTA school of running-- the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another a LSD training regime, sometimes combining a few more strenuous workouts with the regular long slow distance running with weekly mileages ranging from 50-60 to 120-150 miles per week, with marathon personal bests between 2:14 and 2:50 minutes.[1] In addition, there are ultra-marathoners who use a similar method for training.
LSD就是长距离慢跑的意思，Joe Henderson在1969年首创的提升长距离跑水平的方法。作为一种替代PTA训练的方法（Joe认为PTA是疼、折磨和极度痛苦）。他曾经用这个方法成功地培养出了六名跑步高手，这些人的训练表包括力量和LSD，他们每周大概跑从（50-60英里/周）到（120-150英里/周），或者来一个超马，此外还要跑一个从2:14分到2:50分的全马。
Long Slow Distance is exactly what it sounds like. A typical 5k runner might consider 8 to 10 miles 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. The objective of these runs is to build blood volume and to increase muscle strength, endurance, and aerobic fitness. One method is to run at your maximum aerobic heart rate which can be calculated by subtracting your age from 180 and making minor adjustments according to age and training.
顾名思义，典型的5K选手需要跑8--10英里的LSD，马拉松就需要跑至少20英里。LSD跑法是以一种很轻松的节奏跑的，一英里的速度要比进行万米比赛的时候的速度慢上1-3分钟。这种训练的目的是让选手增加血量并提高肌肉力量、耐力和有氧能力（译者注——aerobic fitness这个两个词需要一点儿运动生理学知识，aerobic是运用氧的技能，包括氧气摄取、氧气运送和氧气的使用，也就是肺、心血管和肌肉三大体系的效能；fitness：when you are healthy and strong enough to do hard work or play sports-朗文词典给的解释，就是足够强健去完成竞技比赛或艰苦的事情的状态）。
However, Henderson’s book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running is fun -- all running, not just the competitive part which yields rewards.”
Henderson的指导不仅仅是针对竞技型选手的，对于健身的人而言也有意义，比如他写到“LSD不仅仅是一种训练方法，而且还是一种完整的运动形式。凡是应用了这种方法的人都会认为跑步充满乐趣——这里面的跑是说所有形式的跑，而不仅仅是在田径场地上比赛的那种跑。”
An ethos for recreational running
Since the book first appeared, a running revolution took place during the 1970s with tens of thousands recreational runners taking the roads many using LSD as a basis.
休闲跑的风潮
这本书一面世，跑步革命就在20世纪70年代出现了：上万计的人在路上用LSD的方法作为基础训练而奔跑。
An example of the LSD approach is provided by the Honolulu Marathon Clinic. Its founder, cardiologist Jack Scaff, used a long slow distance approach for training tens of thousands of marathon finishers. Over a period of nine months, the Clinic promises the possibility of finishing one’s first marathon. The method is completely LSD—long runs at a talking pace—“the minute you can’t talk,” you are going too fast.[6]
举个例子：心脏病学家Jack Scaff就建议LSD作为一种训练方法指导火奴鲁鲁马拉松训练营的几万人完成了马拉松比赛。经过九个月的训练，训练营帮助很多人提高了完成比赛的可能性。训练营采用的完全是LSD方法——在你长跑时能够说话的强度。“当你不能说话时”，你跑的太快了。
Starting out with an hour run three times a week and building up to weekly averages of 40 to 60 miles a week for the last three months, thousands of graduates of the program have found that they could complete the full Honolulu Marathon which is held every year in beginning of December. The clinic’s approach can be seen from its Rules of the Road
每周跑三次，每次一小时，然后逐渐加量，在比赛的前三个月每周平均跑40-60英里。通过这种方法，数以千计的人发现他们能够完成火奴鲁鲁马拉松。训练营的指导原则如下：
The rules:
No fewer than three runs per week
一周最少跑三次
No more than five runs per week
一周最多跑五次
No less than one hour per run
每次最少跑一个小时
No farther than 15 miles on any run
每次最多跑15英里
One run per week lasting two hours or more (after month 5)
练习五个月以后，每周要至少跑一次2个小时的路跑
Over the past 34 years, more than 585,000 runners have started the Honolulu Marathon, with over 482,000 finishers, a finishing rate of over 82%.
在过去的34年里，超过了五十八万五千人进行了火奴鲁鲁马拉松比赛，其中有四十八万二千人完成了全程，完成率超过百分之八十二。
批评的观点认为：LSD只是针对马拉松跑进行的一种训练，对于其他比赛表现没有帮助。还有人说，美军已经在针对官兵的训练中减少了LSD的使用。（半藏说明：关于这一点，在我手头有的各式美军训练资料中，尚未了解到。） |
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