Sunday is my scheduled long run day. Today was no different. There was a brief few moments this morning at 6:30am when I contemplated pushing my run to the afternoon, but I was quickly reminded of the sweltering heat and stifling humidity, as well as the daily possibility of afternoon thunderstorms. So I decided to get my butt out of bed and hit the road. Even though it was ridiculously humid this morning, it was pleasantly cool.
The run went really well this morning which was good because I was concerned that my knee would be sore from yesterday's brick workout. It felt really good and I was able to cover 11 miles in 2 hours. I think that I will try one more different interval of 6 minutes running to 4 minutes walking just to see what kind of pace that gives me, and how it feels. That might actually put me in a better position at the aid stations on the course as well, but we will have to see.
Tomorrow I will be starting a slight taper to my workouts. On Mondays I will only swim in the mornings, and on the other days I will start to gradually decrease the duration and intensity of my workouts to allow my body to recover in time for the event.
Also tomorrow, I will take my bike in to the Trek store one more time to have them check it over and make sure everything is in good working order. I can usually do most work myself, and I can handle cleaning the chain and cassette, but I want them to lube the cables and make some last minute derailleur adjustments. The best thing is that they will do this for free because I had them install a new chain and cassette last year, and up until the last few months I hadn't really been riding that much because of my injury. It also helps that a friend of mine works at the Trek store (well at least she did until today which was her last day there before she goes on to work at BodyPlex).
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