Notes
Put on the Hitogamis, fire up the TM and do 4 x .25 intervals with .15 mile recovery jogs at 8:00 min pace. TM at 1.5% incline until finished with final quarter interval.
quarter paces of 6:15/6:11/6:07/6:03. All felt easy and relaxed through all of them without having to get up on my toes to dig. Should be a good stimulus for Friday's run.
Finished up with chins: 2 sets of 16 ( one wide, one narrow), supine hip extension lifts, bridging and supine core work followed by some static stretching to heel cords, calves, quads and IT band.