when going slow makes you faster

I did the Highland Orchard Run yesterday (Sunday) - 16 hilly miles. I didn't push myself and was surprised how tired I got - I was toast by the end.

I've read that you should do your long runs at a slow pace and you will more benefit from them. I hadn't had the patience until this year to try this approach when I pulled my hamstring weeks before Broadstreet run. It turns out that my Broadstreet run was really good. I suppose there are several advantages to going slow - first you use different muscles, second you teach your body to burn fat instead of carbs, third you feel pretty good the following day.

After my run I spent ALOT of time stretching my lower back and hamstring. Then I did several hours of yard work. Legs felt pretty good today.

Today I ran 6.5miles at Valley Forge. I started out easy, then there is this 1.5 mile flat stretch that I absolutely love - curvy, single track, flat, shady, along the river - lots of wild life. I do 20 seconds hard x 20 seconds easy. I was able to do 10 of each - felt great. This is a really fun workout. After the slow run on Sunday, I felt like I needed to do something fast, but I didn't want to over do it.

I swam a mile after work today. My stroke count went way up (18-20 strokes for 25m), but I'm trying to increase my stroke rate, so I'm thinking thats ok. Then this guy gets in the lane next to me and just flys through 100meters with a stroke count at 13 per 25m .... I've got a lot to learn.