I did my long run today and made it through 21.7 miles. After the 2nd attempt at a tempo pickup, I decided my legs were better off if I stuck with a long endurance effort and skipped the pickups. I did one loop around the lake and then swapped out my 2nd bottle for Coke again, which I think is really working well. Then I did about 10.2 more miles for a total time of 2:54. I think today, I would've been just barely above a 3:30 marathon. I also did a 1.2 mile open water swim and a 2-hr ride prior to this, so it was a good, hard workout. Tomorrow is my last hard ride - I'm scheduled for 110, but my instructions are to listen to my body so if I'm not feeling good, I'll cut it short. Or I'll skip the 8-mile run afterwards.
This block of training has been solid, though. 4 weeks in a row of good hard work and I am really feeling it. a 20-miler and 3 22-milers by foot and several 100+ mile rides with runs afterwards. Approaching the home stretch...
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