A long run

My run today was about fifteen k.m and I had a good run going to S.T Joseph school and going from there to river road and then to the main hwy, finishing this stage of the run I had a few hills to run up and not many down hills, once I reached the hwy I had a few gradual slopes and concentrated on arm swing which seems to be a continual battle to push back with my elbows [ 90 degree not more than 120 degree ] and not move my hands past my body when i swing them back and forth while running. when I get all this working right I try to work on my breathing by not breathing to fast but breathing in deep and blowing out through the mouth although I find it just as easy to breath in and out through my mouth, but still making sure that I breath in deep, then once that was working right I had to pay attention to my arm movement and my leg stride and pace. Coming to South Watts rd I went over the embankment to come out on Chemainus rd to head towards the lagoon hill and the finish by Saltair. Run Hard --Run smart.