I'm retired from racing. Really.

Hmmm…I'm not a big fan of the term "junk miles". If you're running, you're getting some benefit. That being said, there are times when it is appropriate to cut back some and focus on speed.

I've always been impressed by the fact that Scott Jurek almost always did mile repeats on the track every week or two during the height of his greatness.

200s and 400s at close to max effort are great for leg strength which I would think would be great for you.

All that and it's just good to shake things up once in a while. Even if it's just for a couple week cycle.

I didn't know that about Jurek, Rob. When I do speedwork, it's usually long tempos (8-10 miles) or repeats (4x2mile). It's a bit late to make a difference for my hundred in May, but I think I'll add some shorter, faster stuff during the summer. Thanks.

Sounds good. Sometimes I do things like 8 X 200 just because it feels good and feels so much different than what I usually do.

Anything that makes you sore is good don't you think? You can be averaging 80-90 mow with no problem and then you throw in some real speed stuff and you're sore the next day. You're body has to be making some positive adaptations right?

Good point, Rob. When I do trail runs, one of my biggest goals is to run hard enough downhill that my quads are sore. Positive adaptations.