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.

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.

4th day legs recovered

4th 12 miler felt very good...legs good push off and breathing good. The fourth day is usually a good one for me. The cold bath and extra carbs may have had an impact on my recovery. I started drinking a carb drink after the runs to refuel the glycogen stores, which are becoming depleted. I was a lot faster today 1:41:00 (same effort) The first three runs were 1:45:58 Monday, 1:46:08 Tuesday, and a 1:47:00 Wednesday. Well off to have another cold bath to ease inflammation.