Will slow runs affect race time. (Read 917 times)

I have found that quantity at an easy pace is quality.

I like that.

ahhh...but the point is that running slower, but longer and more often will do more for the race time than running fast but less.

Jumping in here...I agree that the above statement is true as applied to runners, but what about triathletes, or someone who simply can't run more than 3-4 days per week, for whatever reason? It seems like running less-but-faster would still be better than running less-but-slower, right? As a triathlete, I'm just not going to be running more than 4 days per week. Should I do my easy runs at "new" Jack Daniels easy pace or "old" Jack Daniels easy pace, or even faster, like Banana Man does them?

Ennay, I'm not talking about hammering all my runs -- I don't do that! I usually have just one faster-paced run workout each week. Most of my runs are at "Easy/Long" pace. The question is: which easy/long pace should I use? Old school Jack Daniels (http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm) shows an E/L pace of 7:59 per mile at a VDOT of 52 (which is about where I am right now). New school Jack Daniels http://www.attackpoint.org/trainingpaces.jsp?dist=10000&units=meters&time=39%3A58 says 8:16 pace. That's not a massive difference, but it's enough to be non-trivial. If I understand training theory correctly, the whole idea behind running slower miles is to avoid too much stress. Too much stress means longer recovery times and higher chances of injury. Lower stress allows higher volume, and higher volume makes you faster. However, if you are only running 3-4 days per week, longer recovery times are not such an issue, since you've usually got a day off after each run. And we don't want to avoid stress altogether, because stress is the only thing that promotes the training response. I have a suspicion that given a running schedule of only 3-4 days per week, "easy" pace should be slightly faster than "easy" pace for someone who is running 6-7 days per week. Does this sound correct?

Mikey Mike, Alway great advice. Your approach is much in line with what I believe. I sometimes am ready to post and read your advice and say, "exactly". I see you are shooting for 2:50 marathon. Good luck man!