Hey Everyone,

You know, i have been in search of speed, as you may have figured out from my previous blog "how do I get fast again"

I was reminded this week by a wise man, how simple it really is. I had forgotten all my years of running and racing.  "go slow" take two or even three days every week to simply "go slow".

Let your body recover. This is the key to going fast, it was right in front of me. I think everyone out there will agree, how hard it is to simply put in the miles, good quality. Work on form and technique.

Looking back to highschool (not to date myself) but here you go. 28 years ago, my cross country team had a very contrivercial tee shirt design.

This shirt was a simple representation of our work outs.

On the front of the shirt we had the "pocket" for our smokes (a joke that only we got) on the pocket it was simple and professional.  "LSE Cross Country"

On the back ( we brought down the house)

LSD in the morning

Speed at night

Thats it, We put in LONG SLOW DISTANCE every morining = slow, talking, horse play, type runs

Because we knew at night we would be on the track, and or doing road intervals (fartlick)

Just some simple, food for thought.

Doug Lee