Please explain the phrase run slow to race fast in the context of long distance running and endurance training. Also, please provide scientific evidence references in your reply.
Run slow to race fast is a concept in long-distance running and endurance training emphasizing the importance of incorporating slow, easy-paced runs into your training routine. The idea is that running at a slower pace can build a solid aerobic base, improve running efficiency, and reduce the risk of injury, all of which can ultimately contribute to better race performances.

Here are some reasons why running slow can benefit long-distance runners:

1. Aerobic base development: Slower runs, typically performed at around 60-75% of maximum heart rate, help develop the body's aerobic capacity by increasing capillary density, mitochondrial density, and the ability to use fat as a fuel source. This allows runners to perform better at higher intensities for more extended periods.

2. Running efficiency: Slow, easy-paced runs can improve running form and efficiency by reinforcing good habits and allowing for neuromuscular adaptations. As a result, runners can maintain a relaxed and efficient form even when racing at faster paces.

3. Recovery and injury prevention: Running slower puts less stress on the body, allowing for better recovery between intense training sessions. This reduces the risk of overtraining and injury, common issues among long-distance runners.

Scientific evidence:

1. Daniels, J., & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners. Tafnews Press. Renowned coach Jack Daniels' research has shown that running at slower aerobic paces contributes to a solid aerobic base, essential for long-distance running.

2. Billat, V. (2001). Interval Training for Performance: A Scientific and Empirical Practice. Sports Medicine, 31(1), 13-31. This review explains how training at different intensities, including slower paces, can contribute to overall running performance.

3. Gaudette, J. (2011). Run Faster: Unlock Your Speed in 8 Weeks. Competitor Group, Inc. This book highlights the importance of slower runs in balancing hard workouts and easy days, promoting recovery and reducing injury risk.

Remember that incorporating slow runs in your training plan doesn't mean avoiding other workouts, such as tempo runs, intervals, or hill repeats. Combining different training intensities in a structured plan is vital to optimizing performance and achieving your racing goals.
What notable runners used slow runs?
Some notable runners who have utilized this training technique include:

Meb Keflezighi: Meb is a retired long-distance runner who won the New York City Marathon in 2009 and the Boston Marathon in 2014. He is known for his disciplined approach to training, which included running many slow miles to build his aerobic base.

Alberto Salazar: Salazar is a former long-distance runner and the coach of the Nike Oregon Project. He has trained several world-class runners, including Mo Farah and Galen Rupp, using a training method that includes lots of slow, easy running.

Joan Benoit Samuelson: Samuelson is a retired long-distance runner who won the first-ever women's Olympic marathon in 1984. She is known for her consistent and disciplined training approach, which included lots of easy running to build her endurance.

Bill Rodgers: Rodgers is a retired long-distance runner who won the Boston Marathon four times and the New York City Marathon four times. He is known for his high-mileage training approach, which included lots of slow, easy running.

Haile Gebrselassie: Gebrselassie is a retired long-distance runner from Ethiopia who won two Olympic gold medals and set numerous world records. He is known for his rigorous training approach, which included lots of easy running to build his aerobic endurance.

These runners, and many others, have demonstrated that building a strong aerobic base through slow, easy running is a crucial component of long-distance running success.