Milton Friedman wrote:
Best line from the whole presentation (page 36):
"Running long and slow, combined with short and fast, doesn’t produce the possibility to run long and fast"
that is it. not to forget that i have been looking for a good calculation how much running on dirt roads slows down a runner. 3 seconds/k is reasonable, given a dirt road is not too rough.
interesting question: what does renato canova´s unparalleled expertise mean for the average joe runner? only very few here are actually running on elite kenyan level and i am pretty sure that some are better on 120-130k/week instead of forcing themselves to fulfill the magical 200.
i guess the answer is to run as much as possible at a specific pace and to stop wisely if any sign of overtraining appears.