Well, I went over to the track and jogged 1 mile and did 4 X 50 meter sprints, 3 X 2000 meters
with 400 jog recovery 7:06, 7:10, 7:12 and 1 mile cool down jog. Not bad legs tired from the mileage and the elements of wind and rain on th track today.....We'll see the next time I do it.
Basically averaging 3:35per/km
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Monday, September 28, 2009
Saturday, September 26, 2009
six 12 milers complete
Well I completed the first batch of 12 milers. Today, I was 1:43:42 a bit slower probably due to the rain/mud etc. Didn't feel as good as yesterday, but not too bad. Day off tomorrow and then hit the track Monday for 3 X 2k repeats with 400 meter jog recovery.
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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