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Pest,
I've done some sprinting instead of LSD running. If I run LSD more than once a week I get shin splints BAD. I've done some sprints and longer mid distance with some success. I still have to ice my shins but at least I can keep going.
I'm not familiar with sprint 8, but I usually try to do some interval or ladder training. If you're on a round track you can adjust the recovery time as you improve. I did better when I ran with a buddy to push me.
My advice is to not go all out for awhile. That's a good way to shred every muscle you have. Even 90% is way different than all out. I pulled my hammy in college and never want to do it again so I always run into my sprint. Back up 10 yards and ease into it.
But I like sprinting. I ran track and cross country in high school and if I'm just working out its a lot easier for me to get up for 100M than it is for 5 miles.
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