running tempo (last day of race tapering) 28:49 [3] 2.55 mi (11:18 / mi)
(rest day) shoes: Hoka ATR 5 Gore Tex BLK
25 min warm up. No real energy. Even did a miniscule amount of free weights...total of minute to minute and a half. Article on female ultra runner in early 50's mentioned heavy weight training...she is as strong as a bear obviously but not some muscle bound athlete. So foam roller, 20 PU 10/10; leg and arm bands, floor core with 15 SU, standing leg drills and lite stretching.
Started out like yesterday alternating walking and trotting while increasing the trotting. Very slow and lethargic...discouraging in that it's the 3rd day of tapering...but what matters is feeling good tomorrow not today.
Then I decided to do more surges...started at about a mile going about 25-30 yards. Last 3 were 100 or more yards...was losing speed the last one...in the middle I got that floating, smooth and completely in control feel. 10 x avg of 50. So about 500 yards at whatever pace I managed.
Late morning: 1 hour of tree trimming (remaining tree in backyard). Had broken limbs caught up by other limbs and touching overhead lines. Mostly sawing today.