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.

Sunday, August 12, 2012

p.m: 5 miles roads, 32:24 (6:28/m)

6:43, 6:29, 6:28, 6:19, 6:21
capping off 100 miles for the week
Within the 5,5,5 from day to day I focused on the middle 5 miler done on trails for 6 days and on the road the 7th day.....the morning/evening 5 milers were runs that started out slow first 2 miles and progressed to under 7 minute miles the last 3 miles.

middle 5 mile progression (same run each day on trails and the last one on the roads
35:11(7:02/m), 35:00(7:00/m), 33:48(6:45/m),
33:25(6:41/m), 33:11(6:38/m), 33:19(6:39/m)(windy),
32:24(6:28/m) roads

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