Notes
Ran down Willow first time ever. Really nice homes, although you can't see LeMond's house.
115 bpm jog. I was thinking about this HR and effort level, and wondering about the benefits of it. Two points occurred to me: (a) Jonathan Walton talked about running at 15-20 bpm below his MAF HR, and this is roughly the same HR for me (131 bpm - 15 bpm = 116 bpm), and he spends a significant amount of time running this easily; and (b) One of the posts in the Lydiard/Daniels thread on Letsrun mentioned that Lydiard didn't "count" the roughly 60 miles per week his runners did at very easy paces IN ADDITION TO the 100 mpw they were running at high-level aerobic efforts. This is more than one-third of their weekly total at effort levels so easy ("junk miles") that he didn't even bother to count them in the total. I'm currently running 2 days per week at this effort level (~115 bpm), amounting to about 15 mpw. My weekly mileage right now is ~75 mpw, so it's only about 20% of my weekly total. Still, I think it is doing me a lot of good; I currently don't feel the constant fatigue and minor soreness in my legs that I usually feel when I'm at 75 mpw, so the really easy stuff probably helps (in addition to the fact that my M, W, and Sat runs are all at 130 bpm avg, still easy, just not super easy).
So, one thing I'm thinking about doing is adding doubles 2 or 3 days per week. Just an afternoon jog of about 2-3 miles at 115 bpm or so, getting my "junk mile" total for the week closer to 30% of my weekly total. This would get my weekly total over 80 miles, which I've never been able to sustain for very long. But I have also heard (maybe in a Lydiard book?) the comment that, when people say that they can't do "high mileage," what they are really saying is that they are not willing to run slowly enough to run high mileage without getting injured.