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RE: Effort and Pace

Fantastic thread! Thanks everyone. I am learning lots!

My warmup and cooldown comments were semi serious! 8k easy + 4x200 strides + whatever + 2k the fact that I killed 2 birds with one stone: Warmed up and cooled down AND aerobically conditioned myself with 10k easy total. Sometimes I'll do 60min easy + whatever + 15min easy....these may not be "race" warmup / cooldowns, but in training, I love the idea of "long" warmups, serving a double purpose.

Science! The musician John Cage had many crazy ideas that were much more interesting on paper than to actually hear. Why am I thinking of Mr Horwill right now? :(

I always believed that 50min + a few strides was better than 60min and no strides ANY DAY! :)

I've always believed that speedwork is misunderstood and abused by many. It must always exhilerate, not devastate, and like "volume", it must be taken in many mnay careful steps....1500s at tempo pace with short recovery in winter leading to 1500s at 3k pace with long recovery in summer....400s at 3k pace with short recovery in winter leading to 400s at 800 pace with long recovery in summer.....

Sorry I've rambled a bit. It's late.

I did 16min jog + strides + 4 mile tempo (23:34) + 15min jog today, and looking forward to 20k tomorrow morning. Hey, wouldn't Arthur be proud? :)


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