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Just a plug here for the heat-rate monitor. I started using one a few years back after years and years of just "running hard". The gains I made were amazing. Turns out, I - as I guess most in here - was seriously overtraining. I ran too fast too often and did not give my entire system the breaks it needed.
Now, the problem is that my cardio bounces back faster than my old broke-ass can handle it. be careful with it. Also highly recommend the book: Heart Monitor Training for the Compleat Idiot by John Parker (spelling is Brit). Use the search function as we had a thread a few years back on this.
A heart rate monitor will get you right where you need to be on the days you need to run hard, and it will keep you from running hard on your "rest days".
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