Slogging 3:03:26 [4] 18.23 km (10:04 / km) +118m 9:45 / km
ahr:114 max:156 shoes: GORUN5
Three times around and a bit more at Watkins Mill. I ran pretty well the first lap, but I was wearing double compression on my knees, and this started to bother me on the second. So I stopped at the end of the second time around, and took off one layer of knee compression for the last lap. That felt much better, and I had no knee pain. A bit of pain in my big toes. Otherwise, I felt ok, but a bit tired when I was finished.
My posture is definitely better when running. Overall, I was fairly pleased with the running part, but I think my race walking is not as good as it was, and I have to remember the posture part when walking. The only other thing to work on is the transitions. Walking to running is ok, but sometimes I brake when running to walking.
This will be my last long run before the race. Also, this is the first time I have been able to get my Garmin to sync since June 2.