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Hi Nobby: I knew that I was going to struggle at Boston because I had done no hill work at all (neither up nor down) for about 4 months prior. I qualified easily, by 21 minutes, because the marathon I ran was on a flat course. But, as George Sheehan used to say: "the hills will find you out". The reason I did no hill work was that I was working during the day and hill work outdoors, in the winter, at night just isnt realistic for me so I figured 2 hours indoors every night is pretty good although it involves no hill work and little speed. it got my weight down and my aerobic capactity up so that, in the spring, I could run Boston and start with hills and speed in preparation for a fall marathon.
I believe Bill Rodgers recommends a specific technique for downhill running: when you run downhill, lean your upper body into the downhill almost like you are about to fall over. You wont fall but you will pick up tremendous speed. I've used this with great success in the past. Its scary at first but have faith.
I'm going to try hill bounding again using the principles set out here. I've been injured in past doing hill bounding but I know I was doing them wrong.

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