if it wasnt for my coach sitting my weekly schedules i would be more like Simon...only with a much better watch
when it gets too sciencecy im always reminded how easier running was when i was a kid and was faster than i am now. i didnt have hr zones to hit or must eat this and that..i just ran...and often it was fast. we can get a little too lost up our own hoops by not working hard enough because the latest fad says so. ultimately to be a fast runner you will need sessions that are fast.
scott - i just run the sessions my coach gives me. normally its based on time. such as 60mins with 1 first mile warm up the rest at 6.25 pace with a half mile cool down. i think he is getting me used to sustained running. but there are xc sessions like 8* 4mins so it doesnt matter about the conditions i just work at the right effort.