Notes
4 x Hill Runs up Washington Ave (North Castle)
Did 2x drills (20x running butt kicks + 10x side leg stretches + 12x high knees) prior + 4x 50 yds toe offs after. The grade on this hill is extreme as I ran up the hill where George Washington fought the British in the Battle of White Plains in Oct 1776 and failed to hold this high ground (and had to retreat). After about 20 seconds my legs and body were "screaming" and it was a supreme effort to make to driveway of the end point I set up. The hill is so steep that when I stopped I literally stopped dead since there is no momentum to carry. Tried to focus on not dying which happened on #1 so on #2 thru #4 tried not to go too hard to start and try to finish strong (although on each of those felt like throwing up over the final 15-20 yards). Accurate splits below:
# Time Dist Pace Best Pace
1 :32.4 0.07 7:37 6:50
2 :30.8 0.07 7:19 6:36
3 :32.0 0.07 7:40 7:04
4 :31.6 0.07 7:22 6:50