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  FORUM:   Nutrition, training, gear and everything else
TOPIC:   rules of success: turn it up 


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ELASTI-GIRL
ELASTI-GIRL's Photo Posts: 1,742
4/5/13 5:53 A

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That makes so much sense! When I was doing speed training in the past, I lost a pound a week consistently. Even though I've been running more over the last year than ever - and am probably an even stronger runner than before - I've cut speed training and I've been struggling to keep the pounds off, never mind losing more.

Today is going to be an intervals day! Warm up, three minutes fast, one minute recovery, repeat six times, cool down. And we have fresh snowfall up here in crazy cold Canada, so I'll be wearing the grips!

2011 May - 10k (54:11)
2011 May - half marathon (1:58:16)
2010 Oct - 10k (54:25)
2010 Oct - marathon (4:28:02)
2010 Apr - 5k (25;58)
2010 Feb - half marathon (2:10:28)
2010 Jan - 5k (28:46)
2009 Dec - 5k (29:31)
2008 July - 10k (1:01:03)
2008 May - 5k (28:56)
2007 May - 5k (31:30)


LOGOULD
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4/4/13 9:47 P

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Point taken - speed intervals tomorrow!

"Success is the result of what you do when the Woo Hoo is all through....."-ON2VICTORY (Robert)

"The miracle isn't that I finished...the miracle is I had the courage to start." - John 'The Penguin



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PDQ1203
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3/30/13 10:00 A

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rules of success*

8. Turn it up
Even marathoners looking simply to finish should do speedwork. Running fast builds cardiovascular strength by forcing your heart to work harder to deliver oxygen to your leg muscles, which, in turn, get stronger and more efficient at extracting oxygen from your blood. Speed sessions raise your metabolism, increasing calorie burn even after your workout. Turning your legs over at a quicker rate also sheds sloppiness in your stride - you'll run more efficiently and it will take less effort to run fast.
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*Amby Burfoot (from Runnerís World) suggests following these bedrock principles to achieve your goals



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