• Ballantine Field – The field just outside of Walker Fieldhouse used by the Frisbee team, lacrosse team, and intramural soccer.  Most of RunVassar’s running routes begin on Ballantine Field, as do the group runs.
  • Conversation pace – The running pace at which you can comfortably maintain a conversation with the person next to you.  This is generally the pace you should hold on an “easy” day.
  • Core work – Strength training the specifically targets the trunk (i.e. abdominals, obliques, and back).  Pushups, crunches, situps, etc. all fall into this category.
  • Cross-training – Similar to Low impact, this term is used to describe any kind of training that is NOT running (i.e. biking, hiking, lifting, swimming).
  • Double – Running or working out twice in one day.  Doubling is usually reserved for experienced runners training for races of longer-distances.
  • Kick – A noticeable increase of pace towards the end of a race or run.  This word is the basis of the expression “outkicked”, that is, when one is beaten in the final meters of a race.
  • Low impact – Training techniques used to reduce stress on the legs and joints.  Common low impact workouts include pool running, spin biking, and using an elliptical trainer.
  • LSD – Unlike the drug, among runners, LSD means Long Steady Distance.  Typically, an LSD is run on Sunday, and is equal to 20% of the week’s total mileage (i.e. if the person is running 25 miles per week, Sunday would be a 5 mile LSD run).
  • Pace – Pace is your total running time divided by the distance you’ve gone.  Runners often refer to pace as minutes per mile, but it can also be labeled as seconds/400m, or minutes/kilometer.
  • Pool run – Similar to treading water, this low impact training technique is performed by imitating a running motion with arms and legs in the deep end of a pool.  For more information, ask a coach in the Forum.
  • Race pace – Divided into ‘date race pace’ and ‘goal race pace’, this represents either what pace you could run in a race at present (date race pace), or the pace you want to run in your peak race (goal race pace).
  • Recovery run – A run at conversational pace, usually the day after a workout, that is meant to exercise the legs without causing excessive stress or muscle fatigue.  During recovery runs, the body is naturally stimulated to heal and re-adjust.
  • Running log – A journal kept by runners to record workouts.  Most logs include time, distance, route, and a description of how the run felt.  Several websites offer online running logs including Flotrackr and
  • Strides – Short accelerations usually done at the end of a run to build fast-twitch muscles.  Usually done over about 90 meters, where the first 30 meters is gradual acceleration, the middle 30 meters is run at about 1 mile race pace, and the final 30 meters is a gradual deceleration.
  • Tick – A small black parasitic insect found in wooded areas.  Check for them on your legs after running through tall grass or on trails frequented by deer.
  • VO2 Max – The fastest pace a runner can sustain for 12 minutes without stopping.  This pace is used to determine many training paces.
  • Workout – In running, the term workout generally refers to a day of training at a faster pace or on hilly terrain.  Workouts are designed to push limits and build fitness.  To avoid injury and fatigue, they should not be done more than three times per week.

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