Today was a scheduled 2 hour long run. I didn't get my butt out of bed as early as I wanted but I still headed out for my run before church. It's getting to the point where the mornings are still cool but extremely humid. I'm sure the insane heat is just around the corner.
I tried out a new running ratio today. I moved up to a 5 minute run, 3 minute walk interval which worked very well. I was a little sore after yesterday's long ride but most of that worked itself out pretty quickly. The plan was to run for 2 hours this morning, but since I got a late start I cut it to one hour and 45 minutes. In that time I covered 10 miles at a very good pace of about 10:15 - 10:30 per mile. I will have to do a long brick day in the next couple of weeks to see if that is a feasible pace to run off the bike on race day. I may have to dial it back just a little to make sure I don't completely blow up on the run. I want to try to stick with my ratio for the entire run and not have to take extra walks breaks because of exhaustion. Of course if my knee starts to complain that's an entirely different story.
Tomorrow is another swim and ride day. I will step up to 2800 yards in the pool and I will have to come up with something to break it up a little bit. I'll probably throw in some faster intervals to help with my swim speed which is severely lacking. After that I will follow up with a bike ride, most likely in the afternoon or early evening.
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