nice to get one of these under my belt with over 7 weeks before the race...
my goal this morning was to run 2hours and 45min or 22miles, whatever came first, while trying to keep my heart rate between 140 and 145...
I finished 22 miles in almost exactly 2hours and 45mins, with an average HR of 142, relatively flat course (elevation gain 1100 ft), on 6 endurolytes, 2 gel packs an 32oz of water.
First couple of miles were slow, but I picked it for 2 of the last miles - all part of the plan.
It was a cool morning and I felt pretty good most of the run. I'm sure on a warmer day it would have been far more difficult, but this run sets me up nicely for my final 2-3 long runs and long bricks. Just need to make sure I don't run for a day or two and let my legs recover.
Inventory: Knees are a bit tender; plantar fasciitis requires constant stretching and massaging; hamstring pull is manageable. All pretty standard stuff for an old guy training at this level.
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