sbtrack - I think the slow & hold bicycle is the standard recommendation for most general strength training approaches. The concept is that going slow and pausing greatly reduces the inertial influence of moving limbs. This approach more effectively isolates the target muscle groups and more effectively builds strength in those groups. It also reduces the chances that a stabilizing muscle group would fatigue before the target muscle group which would inhibit the training stimulus. However, the gait cycle is fluid and optimization of running economy requires one to take advantage of the inertial characteristics of the limbs. Of course bicycles aren't fully specific to the running motion, but doing them fluidly at a quick rhythm more closely exposes your core to the type of activity for which we want the to provide stabilization. That's my angle; Jay please correct or clarify as necessary.

Jay - I've been working through the Dryer, Teak and Mahogony routines the past couple of weeks. I haven't quite decided how to structure a routine in terms of sets and reps. I've done 1 x failure (~30 reps with most exercises, which isn't a good idea for some of the exercises) and 3 cycles x 10 reps of the exercises with no recoveries. Can you share your thoughts on how to approach these workouts in the context of also fitting them in with other preventive and GS routines?

I personally think that normally planks helped me more as a distance runner when it comes to general strength. Though bicycles are helpful, I recommend Planks or 6 Inch holds

Some great questions this week - thanks!

While this routine is technically Mike Smith's routine (it's from Building a Better Runner Vol.1) I think he'd say that slow bicycle vs. fast bicycle, up to you, but the key it that you're doing work.  Specifically, you're doing more non-running work to improve your work capacity to you can either run more miles or run those miles harder.  And I think tha leads into hillcruiser's question - you simply want to do a lot of GS (to failure? up to you) following yoru hard days and on your easy days you simply want to do 5-10 minutes of work, though you might eventually build up to the point where you can do 15 minutes of work following all of your easy/maint. days.

Mahogany, Teack and Dryer (all from Vol.1) are all good routines and all fairly similar in their level of difficulty.  Basically, the first month or two they will be challenging and you should do these after your hard days, but eventually you'll get to the point where you can do these after your easy days, plus something like Myrtle or even 4-6 minutes of Pedestal (just the holds, not the leg lifts).

Thanks for the questions!