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I'll mention three. They are a little odd because (1) the shortest race I run is a marathon, (2) a non-fixable bad knee puts limits on speedwork.<br><br>
1) If I think I'll be running marathons faster in a month or two, go out on one of the trails with 1/4 mile markings and dial in my future race pace. Get so I can hit the pace exactly and then work on relaxing at pace so that my gait is super-efficient.<br><br>
2) Any hill with over 1000 ft of elevation gain. Run the whole thing at the edge of oxygen debt. Or use a TM set at 10%.<br><br>
3) Run a 12-15 mile (sometimes longer) run and push the last 3-4.<br><br>
Sorry, I'm a bad person for speedwork. My idea of "finishing sprint" is 8:30 miles starting at mile 40. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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998 Posts
If you run to Va for those workouts you'll get in shape faster.<br><br>
Plus, you'll get to beat out Meri in the fuel economy thing. Maybe she'll have to give you her trophy. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 
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