Billy 202 miles

Sat. a.m. - 14 miles, including 3 miles at the Boston College indoor track in 4:48, 4:54, and 4:48, with a half mile jog betweeen runs. p.m. 16 miles

Sunday a.m. - 20 miles on hills. p.m. 10 miles easy

Mon. a.m. - 17 miles. p.m. 13 miles

Tues. a.m. - 16 miles. p.m. - 13 miles

Wed. a.m. - 16 miles. p.m. 13 miles

Thurs. a.m. 16 miles. p.m. 15 miles

Fri. a.m. 23 miles on the Boston Marathon course.

Friday, September 25, 2009

Daniel Muturi Wahome form

5th day felt fantastic. 12.43 miles in 1:37:31....cross country trails and lots of hills.
I felt like Daniel Muturi Wahome check him out at http://www.youtube.com/watch?v=EsvVemYKw6c&feature=player_embedded
I used his excellent form the whole run...how he rocks back and forth with not much arm motion.
The routine of a carb drink before and after the run and the cold bath after seems to be working.

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