[Coleman]

Originally Posted by Hawke

If you are saying you put in 2 miles at about 8-9mins total, then that is flat out crazy. Thats about 4-4:30 mile which is pretty damn good. If it takes you 7-8mins to run one mile, then you've got alot of improving to do. About 6 is a little, between 5-6 isnt to bad and anything under 5 is pretty good.

Work your stomach muscles and back muscles good. Strengthen them up good. They control the majority of what you do. That will improve jumping, running, pushups, situps and help everything else out.

You should probally cut it down a day. Like said before, working out to much can hurt you. Just make sure you are doing everything correctly. Do it smoothly and don't hurt yourself, nothing is more of a bitch then pulling/tearing a muscle.

did you read his paragraph about running at all? He said he did two miles at 6/7mph which took him to a time of 8 min a mile. He even said that he can run a mile in 7:45 comfortably.