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RE: My Attempt to respond to oasis' request
Thanks for your clarification. I would, and I think Glenn would agree with this, tend to follow what Lydiard used to prescribe for "repetitions": Run one fast, jog one; repeat till you hit the wall.

Skuj: I think your assumption on repeat formula would probably be fairly accurate. It's just I really don't like to "formulate" anything so precisely because then the schedule will control you; not you control the schedule. General "feel" for thet pace or ball-park figure of numbers, fine. But anything else is a lot of "eyewash".

One time I asked Bill Baillie about recovery jog. He said, "For something like 400m repeats, yes, the same distance would be fine. But I wouldn't jog a mile between the mile repeats; I'd get cold or wobbly!" If you pretty much recover after a lap jog, by all mean! If, after the same distance recovery jog, your're still not recovered, go another lap!

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