What a gorgeous day it was for my last big training session before taper! I'm sooo happy I waited out the psycho (& cold) winds & opted for a mere 1hr run on the treadmill to recharge my batteries. I didn't get back to 100% by any means, but hours in bed coupled with a yummy steak dinner at casa Walsh, and I was nearing 75%.
I hit the pool first thing, just 45min, as I only wanted to feel the water, and let it get a little later in the morning before heading out on the bike.
I broke up the day into 6 sections: 1) warm up to Pendleton 2) 3x20min(10min) efforts in the Base 3) ez/steady back down the coast to Saxony Rd. 4) 6x saxony hill repeats 5) home at 4.5hrs........
6) Run! :D
As for the ride, my legs were basically flat. I didn't have much power, yet overall my body felt pretty good, not unmotivated or really tired. So, I was able to do the efforts and hill repeats just fine- a bit in the "get through it" mode. I got a flat halfway through my second 20min interval, & since I suck at changing clenchers, I was on the side of the road for about 15min :/ I only had one spare and CO2 so was praying I would change it right and not flat again otherwise my day would be kind of ruined.
All in all a decent ride but, by the time I got home, I was more than ready to be off the bike, and quite honestly I thought I'd have a pretty harsh time on the run. It's interesting, because on the bike I had that torn-muscle feeling where you know
you're on the verge of doing more damage than good if you try and push a little too hard....
However, as soon as I hit the pavement running I was elated! I guess doing a series of short runs in the 6min/mi range does wonders for your long runs in a very short window of time, because holding low 7s was the most comfortable, almost effortless thing. Time flew by as I was having a ball :D Suddenly I was by Ki's on the coast at just under 1hr, and ready to turn around...the way back is always a bit longer as it's mostly uphill home. I never once faded, and I couldn't help but sing songs in my head, and just be so grateful at getting to spend a whole day outdoors in the sunshine. It was by far my best run across any distance. I ran strong the whole way and actually negative split!
Stoked, I showered and darted to Rimel's for the best fish tacos in the world!! It's my usual refuel spot after a big day
Done, & done! Into compression, lots of sleep today in intervals, ice, and rolling into taper.