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Kim Stevenson
Good point DougM. Most of the 'old timers" ran for their clubs and raced a lot more than you would think.
Arthur published a "Race Week/non race week" schedule and I know a lot of the guys used that, perticualrly through our winter when there was a lot of Cross Country and Road races.
I have used it too and it is excellent. It is almost a Hard week/ easy week.
I will put it on here later (running out of time this morning.)
The 'guts' of everything though was the maintenance of a long run every week. All year.

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