King of PhotoShop
I would have to get some technical person to help me figure out how to use emoticons.
Finally, something I can contribute to this thread:
1. Put your cursor on the appropriate emoticon.
Bill – re: 4 to 6 repeats of 1000 meters or so with 90 seconds to 2 minutes between them. On a treadmill, do you think 5 minutes would be about 1000m? At what pace?
Re: tempo paces less than 8:00? Not likely right now. My speed fitness has diminished hugely since summer. The 5-mile race I ran in November was 7:53 pace, and that was about all I had to give at the time. In training runs 8:00 is barely reachable right now.
Hup – I just made up my own marathon plan based on 6-8 that I looked at, but I was more concerned with LR schedules, so I didn’t really pay attention to speedwork (my eyes sort of glazed over when I saw all those numbers and I don’t have a track nearby). Thanks for the link. I’ll check it out.