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.

Tuesday, November 10, 2009

Aerobic phase to date

weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.

week 4
easy week and race 5k 17:16

weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track

week 8
easy week and race 5k 17:37

weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan

pending 8k road race Nov 28th

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