XT today, trying to target the quads and hip flexors -- those muscles that fatigued first at Memphis and pushed me above BQ time. Half-hour on the recumbent bike with the resistance turned up, trying to maintain 90 RPM cadence (= 180 steps per minute running cadence, which is what I want). Pretty successful on both counts. Maintained a high-80s cadence average, and the hip flexors and upper quads are the muscle groups that were burning when I finished. Then capped it off with a couple of sets of upper body work; there were some twinges in my infraspinatus muscles during the marathon, although I had no trouble properly carrying/using my arms for 3:33. | 