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I divide my running routines in easy (jog), tempo (distance/time goals), interval and long run. I agree with you that intervals provide some shock to the metabolsm and that I should include more speed and strength in my routines. Yestarday I did a 5 mile tempo run in the morning and did a 4.5 mile interval session at night.
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Many thanks for the valuable advice. I have open my diary for everyone to see. I know I have to include weight training in my routine, will try to do it even though I don´t like it that much.
