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.

Monday, December 7, 2009

14 miles-track 40 X 400 with 100 jog

1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout

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