The most unusual and interesting character in running:

http://philmaffetone.com/180-formula


Jack May have you running a little faster:

http://www.amazon.com/...n-Jack/dp/1450431836


And this too:

http://triathlon.org.nz/...%20Frankie%20Tan.pdf

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My Blog

Thanks! Always wondered why one should run/bike slow and swim fast (sets) on training.

I would say maffetone works on "your" HR...in other words, one needs to do an actual HR test. My running HR for my age is way above his formula. Other wise running right up to that zone is a good place.

Oh, but I've done the HR/lactate tests and know my zones. I just want to learn the theory behind running slower than what feels easy to me. I like to run by feel which motivates me. Thus before adapting my run training, I just want to understand what it does to my body and why it is better.

Off course (active) recovery runs are ran at a slower pace and I only run at race speed at races and specific speed intervals. But the easy speed at main endurance runs is what (self-proclaimed) coaches say is to fast. And if I ask why, I don't take "because I say so" or a simple "because it's better" as a good answer. Perhaps reading about the science behind it can convince me.

Perhaps "The Lore of Running" is a book you should go through.

http://www.amazon.com/...Noakes/dp/0873229592

jaretj

He said his race is in August, there won't be time to read through the Lore of Running by then.

lol, I'm not asking for this specific race. Just interested on how I might improve my training in the future. Is the lore of running long, hard, boring or more than one of them?

It's basically a text book and over 900 pages.

I don't really care about page counts as long as it's an interesting read and makes sense scientifically.

Are run training books (theories) significant for other sports to? Are should I read more general (triathlon) or more specific (bike, swim) books for that?

Is Triathlon Science by Joe Friel any good?

Please ignore. Found everything I needed in older topic:

http://forum.slowtwitch.com/...n%20anatomy;#4327918

Noakes talks about other sports as well.

He presents his theories as well as others, their strengths and weaknesses.

jaretj

There is a book that discusses this. It is the Science of Winning by Jan Olbrecht.

http://www.lactate.com/bkolbr.html

Basically less intense workouts have a couple important benefits, they speed recovery from more intense workouts and they build aerobic capacity.

Olbrecht says more intense workouts are problematic if done too much because they then breakdown too much and thus, often end up lowering aerobic capacity rather than building it. The really dangerous area is near the threshold because an athlete can do these for long periods of time and this breaks down too much.

One of the reasons athletes and coaches get lulled into threshold type efforts is that this type of workout will lower anaerobic capacity and this will let the athlete compete faster for a short time due to less lactate being produced. Lowering anaerobic capacity is one way of increasing the threshold but produces no lasting effects on endurance. It is best done before an important race because it will help the athlete for that event.

This is contradictory to a lot of training advice so take it for what it is worth. However, Olbrecht has supervised the training of a lot of world class athletes and his ideas are based on science and his experiences with the training of all levels of athletes for the last 20 years. He keeps meticulous records on anyone he has ever tested and has followed them through the years. The same basic ideas that work with the elite athlete will work with any level of athlete.

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Jerry Cosgrove

Sports Resource Group
http://www.lactate.com
https://twitter.com/@LactatedotCom

You may be thinking about this wrong. The point is not to run slower, but to run more volume. The whole point of running slower is so that you can accumulate and recover from the increased volume. The classic approach is called "Polarized Training" (Google it). For those who are unwilling to run significant volume, the "Threshold Approach" (again Google it) is probably more appropriate.

If all you do is slow down, without increasing volume, you will not increase fitness. Fitness is about progressive overload. Slowing down (zone 1 and 2 training) is all about volume overload.

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Simplify, Train, Live

This is semi-applicable and I think a fantastic read if you have the time/are a run nerd

http://www.angio.net/personal/run/hadd.pdf

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