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Nobby
RE: Effort and Pace
Skujie boy: Gave me a HUGE laugh with your comment on coach Howell! He's cool... Love to meet the man.

I think you got the right idea on intervals. One of my favourite stories is Al Lawrence. He gave a workout to one of his athletes (I believe it was a "she") and she came back and said to him, "But I can do these!" He said, "That's the whole idea!" No need to puke on track. Keep it clean.

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