am) 10 miles + 18 X 1:00 steep hill intervals at AeT intensity on 1:00 recovery jog back to the start. Towards the end the descent back down became the hardest part. I varied my stride length through out all of these. Alternating between a short, quick cadence and over striding (bounding) up and down the hills provided variable stimulus and was more difficult muscularly than if I had just run these with a normal stride. I would recommend this workout as a strength session.
N) 1:00 of aqua-jogging. I am going to count this session as mileage because it ended up being harder than running 9 miles would have been! I varied my "stride" similar to this morning trying to work all the muscles I usually don't stimulate. I alternated between long and exaggerated strides, long strides with my knees locked straight (Matt -great work for piriformis and glutes and hip flexors) and short strides at as fast as possible cadence. This was a brutal session and I did it with zero load bearing pounding.