20 miles. Ran them about 30 second slower than my A goal and right at my B goal. Average heart rate was at 157 and had quite a bit of fuel/water left from what I planned. Last long run of the training block. 3 weeks out from BCS, let the taper begin. Happy to finally make it through a training block without an injury and looks like work travel should align with me being able to make the race after 3 different deferrals in the past two years.

5 miles

Friday full body lift routine, reduced weights for lower body

Warmup

Warm up front squat.

2x2 front squat. 2 sets of a heavy 2.

Pre workout: 2 rounds of 10 rope double unders
3 push press (shoulder to overhead)

Workout: 3 rounds for time:
75 double unders
15 shoulder to overhead @95

Stretch