It's pretty cliche at the moment to emphasize the important of running by feel. Even with that being the case, I do believe there is tremendous value in learning the skill. GPS watches give us the ability to check pace instantaneously. As a result, running within certain ranges gives us the illusion of being in control.
As I run more and learn more about running, the less concerned with specific paces I've become. I tend to think of big ranges when prescribing pace, but even that has its shortcomings. On any given day one might be stressed, dehydrated, sleep deprived, too hot, too cold, hungry, over-caffeinated, or unded-caffeinated. These along with millions of other variables affect the way paces are going to feel on any given day. Those paces serve as a very good guide, but are far from perfect. More often than not, they lead us to run at efforts higher than what a workout prescribes and consequently stressing the body in ways beyond what is necessary. As Shalane Flanagan wisely understands, much of training is about achieving, not overachieving.
I was looking for something specifically in the 300+ page PDF that John Davis put together of most of John Kellogg's writings from LetsRun and stumbled upon this:
The science of running has come a long way, but it has an even longer way to go before it replaces the art of running. This is analogous to listening to a mechanized "player piano" versus listening to a professional musician. The machine relies on notes only (with at best minimal attention to dynamics); the human artist consolidates proper touch to the keys, either sudden or gradual increase or decrease of volume, sustaining certain notes, and many other techniques which make a piece "musical" rather than contrived or synthetic. No matter how many informative symbols are written on the music sheet, there are always hidden elements of a piece (usually the most pleasing aspects) which can only be uncovered and perfected through practice, practice and more practice. Consequently, there are many people who can play all the right notes but still miss the music.
Similarly, a beginning martial artist who manages only to memorize the positions and primary movements (stances, blocks, punches, kicks, etc.) of a kata (form) will not apply proper breathing technique, body torque and relaxation for the transitional movements (the stepping done between executing the primary movements) and will appear tense and robotic in comparison to a more advanced student or a master whose ability to store up and release energy is in perfect sync to produce a dynamic, fluid consolidation of rhythm and power.
So it is with training for the sport of running - the tyro attains isolated facts and pieces, but the master attains wisdom. The master has a deep, almost soulful, understanding of how to put all the pieces together to produce a finished product that transcends any other possible method of assembly. Cultivating this wisdom should serve as a polestar for every serious runner.
Let pace be your guide, but hold it with a loose fist. You'll probably have a lot more fun with your running using this approach, too.
