Just wanted to say, I completed my 5k race with HR monitor on and I officially have new zone 2 paces. Prior I was running 13:30min/mile at 132-149bpm. My HR got to 193 today. No wonder jack daniels and others do not go by HR but rather pace. This will probably push my pace to 12min/mile or faster. Thank god. I've been training all wrong. My z4 is now 174-178. Hell yea, feeling accomplished. Time to make some great progress. My new zone 2 using karvonen method is 141-160bpm. That will feel so much better than MHR zones. Sheesh. Woop woop. I only shaved 3sec/mile off my time for the 5k but it was so dang hot today!
Looking at the jack daniels running formula, what does he say about a cutback week. He wants us to introduce the long run on weeks 4-6. But week 4 is famously known as a cutback week, so how do we do that?