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Old 07-05-2011, 09:40 AM   #3
Flyinguy
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Joined: Sep 2010
Location: Penn Yan, NY
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Don't get in a rut by doing the same thing every week. Add biking, swimming, weight training, etc. Do some speed work or hill work every week, not necessarily both. Most runners do their long slow distance (LSD) runs to fast and their speed work too slow. On your LSD runs, you should be able to hold a conversation. If you have access to them, add some trail running or hiking to the mix. Hiking works different muscle groups than running.

I had to take a year off due to chronic overuse injuries. I restarted running in January, running three times per week, a LSD, a speed or strength, and a "tempo" run. I add other excercises as needed, and this seems to work for me.

Take you time, listen to your body and continue to have fun. Good luck with your training.
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