Notes
A.M run on Cape city streets. Ran up to start of Steamboat running course and ran the route down to the river and over to Hudson furniture before turning around and running back portion.
First 3 miles easy with 7:52/7:33/7:29.
Back half of the run: 2 race-pace feel intervals and then 2 striders to complete the session toward the end of the run.
.44 miles at 6:00 pace beginning where we come off Spanish and onto Independence to catch the big hill. That is where the race officially begins to suck each time I race it.
.42 miles recovery at 7:58 pace.
.38 miles at 5:34 pace on flat terrain.
.34 miles recovery at 7:46 pace.
Two striders of .16 mile at 5:00 then .10 mile at 4:50 pace with quarter mile recovery then .48 mile finishing slog at 9+ pace.
P.M lifting session --- One set of chins and hanging abd curls, 2 sets each of military press, squats 75#, then one set each of supine hs curls using rolling chair and bridging/supine hip extension.
Felt good and very controlled.