Your link doesn't work. :(. Question for you coach: should I be following the 3:1 ratio for buildup for 3 wks then 1 wk at 75%? the last 3 weeks I ran: 10.87, 12.15, 15.55. Should next week be a 12er? Also, I am running my first race since January 1st, 2008 on Monday. Any suggestions? Or don't worry about racing and just jog it as another run?
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