Today was hard. It was hot and my upper body was already sore from my swim yesterday. I can't imagine how hard today would have been if I had gotten those extra laps in.
Warm up followed by 20 minutes increasing speed by 1 mph every five minutes. This was hard. The first ten minutes were fine, five minutes at 8' was difficult and five minutes near 7' was literally a force of will. My heart rate was 190. I was running at my max.
Ten minutes to recover followed by 35 minutes at "race pace". The target for this was 8:30/8:45. Unfortunately, I didn't stay within my recovery heart rate zone (at or below the 160 range) for very long and ended up running in the upper 170 range for the duration of this section. At one point, I became slightly emotional, which lead to a brief episode of hyperventilation. Fortunately, I recovered in a reasonable amount of time.
I finished well enough, but probably could have given the last little bit to get up the final hill. I had already decided to walk from the 72nd Street exit though and my body wanted to recover. Hard. Painful. Many lessons learned.
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