Hello, Yen! I remember how distraught you were when your elbow injury occurred, and it's great to hear you're back in the saddle - black, or whatever color it is now!!

Have you read the notes, etc, by Matchka over on the Long Distance Forum? One piece of her wisdom is, it's "long, steady distance," not "long, slow, distance." I don't think you need all the latest ruminating by people who do some training and read all teh "latest." I think you'd be better served reading one or two sets of guidance written by really good, well-established and proven coaches and their colleagues. Examples include Joe Friel (with Dirk Friel) and Chris Carmichael.

I've been trying to keep my average HR between 120 and 125, backing off if I seem to be lingering at 140. I think that takes me from the middle of Zone 1 to the middle of Zone 3, but it really depends on the zonign system. I tend to use Joe Friel as default guidance, but I don't take any of it that seriously.