Where Your Dreams Become Reality
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Subject: RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.
I don't think it's necessary to aim to do them faster, but I find my second runs on days like that tend to be a good bit snappier more my accident than intent.
It's just my belief that when you start getting into a heavier workload it's important to take pains to keep the legs feeling fresh, rather than to always be running workouts semi-tired and with poor form. For the same reason I reckon strides, hill sprints and some light plyos are a good complement to high mileage.
That's one of the nice things about doubles - you can have one run be about just getting some miles in, and the second about getting to a nice grassy hill and doing some sprints and plyos - I find if I do these exercises with running in between I get both a good aerobic session (heart rate stays up) and a muscular one. Time management is important to me!
Other than the real mileage hogs (jenkins, sell etc) most elite logs, from Steve Scott to Ritzenhein, seem to use these 2xshort recovery run days a lot. I think we can get too trapped in the mentality that "a 12 mile run is ALWAYS better than two 6 mile runs". It's about the big picture - the training week's workload.
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