Since I'm still on my slow-running preaching, annoying the crap out of everybody, kick, I thought I'd provide some links:
First- watch the Lazy Marathon Runner experiment with Maffetone here.
Mark Allen says it here (I particularly like that his "mile" paces are worryingly like my "km" paces ;))
Dr Maffetone himself
..and I'll re-post the Jack Daniels vdot calculator again.
In slow running news, I borrowed the husband's HRM for my run this evening, to make sure I haven't been kidding myself. I did about 4k in 24 minutes, with an average HR of 145. I'm a bit tired after a big work week, so I expected a little creep-up, and I think this suggests I'm about right. Looking forward to continuing this experiment throughout the week. Not that I'm a geek or anything!