I purchased his "Running Formula" book but couldn't figure out if his
easy pace was a minumum or a maximum. He uses the phrase "as fast as you
need to run" which was unclear to me.

Ron

1. Go to the charts on pages 63 and 64.
2. Figure out your VDOT by comparing the given race times.
3. Go to the charts on pages 66 and 67.
4. Find your VDOT number, and look in first column, titled
"E/L Pace". It will be here, in miles and kilometres.

I hope that helps! Luckily I had the book right in
front of me ;-)

--
David (in Hamilton, Ont)
"Courage is fear holding on a minute longer"
Gen. George Patton
http://www.angelfire.com/nc/swstudio/racing.html

-

Quote:
> I purchased his "Running Formula" book but couldn't figure out if his
> easy pace was a minumum or a maximum. He uses the phrase "as fast as you
> need to run" which was unclear to me.

> Ron

No, I want to set up a program with suggested pace ranges. So if Daniels
suggests 9 minute pace as easy pace, does he mean, say, 9:40 to 9:00, 9:00 to
8:20 or 9:20 to 8:40?

Ron

Quote:

> 1. Go to the charts on pages 63 and 64.
> 2. Figure out your VDOT by comparing the given race times.
> 3. Go to the charts on pages 66 and 67.
> 4. Find your VDOT number, and look in first column, titled
> "E/L Pace". It will be here, in miles and kilometres.

> I hope that helps! Luckily I had the book right in
> front of me ;-)

> --
> David (in Hamilton, Ont)
> "Courage is fear holding on a minute longer"
>                                         Gen. George Patton
> http://www.angelfire.com/nc/swstudio/racing.html

Quote:
> No, I want to set up a program with suggested pace ranges. So if Daniels
> suggests 9 minute pace as easy pace, does he mean, say, 9:40 to 9:00, 9:00 to
> 8:20 or 9:20 to 8:40?

He means 9:00 to 9:00. The runs you are describing with varied
paces are called 'fartleks', which he also describes in the book.

--
David (in Hamilton, Ont)
"Courage is fear holding on a minute longer"
Gen. George Patton
http://www.angelfire.com/nc/swstudio/racing.html

-

You dont read Jack Daniels, you drink it.  Trust me on this one.....I
know what I'm talking about.  Any other questions?  Like which orifice
you put food IN, and which orifice food comes OUT OF!?

Quote:

> You dont read Jack Daniels, you drink it.  Trust me on this one.....I
> know what I'm talking about.  Any other questions?  Like which orifice
> you put food IN, and which orifice food comes OUT OF!?

I myself prefer Jack Daniel's over Jack Daniels, allthough I have to admit
I haven't tasted the latter. And I drink the former only if no Lagavulin
is available.

Do you really know what you are talking about? Trust you...?

Jarno

--
The woods are lovely, dark and deep
But I have promises to keep
And miles to go before I sleep
And miles to go before I sleep.  - Robert Frost

Quote:

> You dont read Jack Daniels, you drink it.  Trust me on this one.....

Otis, do you know what an apostrophe is? Did you make it

Quote:
> I know what I'm talking about.

I now have a mental picture of you in a fetal position in a corner
and repeating that sentence over and over again quietly to yourself
while drooling and twitching.

--
David (in Hamilton, Ont)
"Courage is fear holding on a minute longer"
Gen. George Patton
http://www.angelfire.com/nc/swstudio/racing.html

-

For JD's easy/long pace, I would use not faster than the pace in the table
(within reason because there will be some variation unless you run on
a flat course), I think that running 9:30 instead of 9:00 on your easy days will
not impede your progress- especially if you are tired.  Also if you are feeling
good and can do easily 8:45s and still be ready to do your next hard workout - go
for it.   The key is to go easy enough to recover for the next hard workout while
working your aerobic "system" .  Daniels does warn that these runs should  NOT be
a jog though.

hope this helps
George

Quote:

> No, I want to set up a program with suggested pace ranges. So if Daniels
> suggests 9 minute pace as easy pace, does he mean, say, 9:40 to 9:00, 9:00 to
> 8:20 or 9:20 to 8:40?

> Ron

> > 1. Go to the charts on pages 63 and 64.
> > 2. Figure out your VDOT by comparing the given race times.
> > 3. Go to the charts on pages 66 and 67.
> > 4. Find your VDOT number, and look in first column, titled
> > "E/L Pace". It will be here, in miles and kilometres.

> > I hope that helps! Luckily I had the book right in
> > front of me ;-)

> > --
> > David (in Hamilton, Ont)
> > "Courage is fear holding on a minute longer"
> >                                         Gen. George Patton
> > http://www.angelfire.com/nc/swstudio/racing.html

Quote:

> I now have a mental picture of you in a fetal position in a corner
> and repeating that sentence over and over again quietly to yourself
> while drooling and twitching.

He and High_colonic are twin dysfunctional dweebs.

--
Caveat Lector
"the further you go outside, the further you go inside" - B. McKibben
Doug Freese