Run Forrest Run....................

So with this last push of training...and only one more week until I start to TAPER..."insert happy dance here"...
My focus has shifted to the RUN....
Coming into my start of training for this race my strongest component was the RUN.......so I shifted my focus to the bike which was my "weak link"....
Then about 3 months ago I suffered from some "over training" and my run got effect with some tightness in the IT band which leads to extreme knee pain on my runs..
So then I really scaled back my running so this could heel...

Now with less then one month till race day my swim and bike are where I want them to be....I have 2 long swims and rides left until I taper....
The true test for me for the run was yesterday....I went out for a 30 km run...prior to yesterday I did not run more then 21-24km.....and after 10 km I was feeling a lot of pain..
So yesterday I went out......and I DIT IT.....30 km.....no knee pain at all!! Such a relief!! I felt some tightness in my left hip......but not to the point where I felt I could not run!
Now of course on race day I will be running 42 km and I will be doing this after I finish a 180 km bike ride....so do I expect big things from this run...NO...do I think I may walk..or even hobble a bit...YOU BET!! If I can run the 42 km in 5 hours that day I will be happy...but I have no idea how it will play out...what I do know is after yesterday I CAN DO IT....my training and listening to all my coaches, therapists etc has paid off...and I am ready to do this thing!!! here is the pic of how I recovered after my 30 km run yesterday..

Here is this weeks plan leading into TAPER.. Monday- Pool swim (hold a pace) about 1000m Tuesday- Spin 1 hour/Run 30 min (plus a run coaching session with Charles) Wednesday- Bike 120 km (last long ride!!) Thursday- Hill Run /Open water swim 2-3 km Friday- Threshold run 20:3x3 Saturday- REST Sunday- Brick 30 km bike/10 km run