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 18, 2013

Track, 6 X 800 off 2 minutes rec

1 mile warm-up, strides
6 X 800 of 2 minutes recovery
2:39, 2:38, 2:37, 2:36, 2:34, 2:33
1 mile cool down
with Jeff

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