We almost had a full day with no rain. It didn't start raining until 8pm so I had plenty of time to get in my last long run on my training plan. I went out for a 2.5 hour run and decided to try intervals of 6 minutes running to 4 minutes walking. This seemed to work really well and I was able to cover 14 miles. It looks like this is the ratio I will use in Lake Placid and of course I will modify it if necessary as the race goes on. I felt really good on today's run, even though it was extremely hot today. The weather in Lake Placid should be better than here in Georgia, although there is always a pretty good chance of rain at the race. If anything it will at least be cooler.
I was also supposed to do a core workout today, but since I was tired from the run and it was finally not raining, I decided to cut the back grass and change the oil in my truck instead. I also made a new mounting system to carry the bikes in the back of the truck for the drive home.
Tomorrow I have a PT session, and I will do an easy swim and hopefully an easy ride outside if the weather hold. I will also try to squeeze in the core work that I missed today.
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