The run that followed a 20K bike on the du course at Willow, which followed a quickie 1+ mile run on the du course at Willow.
I learned that a sprint duathlon (run/bike/run) or sprint triathlon (swim/bike/run) is still an endurance event, even if it is comprised of multiple events.
What brought this realization to light?
The freakishly fun Ann Arbor/Dexter/Chelsea/Dexter/Ann Arbor 40 mile bike ride yesterday.
And then today's 3 Metropark (Willow, Oakwoods, Kennsington) and 1 Recreational Area (Island Lake) super brick:
- Ran 1 mile in Willow Metropark.
- Rode 12.44 miles through Willow and Oakwoods Metroparks.
- Ran again in Willow but got a little bored, so I hopped in the car ready to call it a day.
- HOWEVER - I ended up running 3 miles at Kennsington (No where near Willow or Oakwood) to make up for my lazy assed morning at Willow.
I now have my bike and my run goals for April met (110% covered), now I need to focus on swimming again. My butt is a little sore. My quads are a little tired. I need to remember that my legs have propelled me by one form or another, be that biking or running, over 56 miles in 2 days.
Tomorrow is swimming. No running. No riding. I need to give those precious quads a rest! 45 minutes in the pool. Man I am sooooo ready for this.
At the run after the bike - I really had to force myself to run. I ran about a half of a mile at Willow, and then I gave up. My legs were just too tired. I hopped in my car and headed home. On my way I remember that there is a nice flat course at Maybury State park that I like to run.
I headed there, only to realize that my pass expired (of course - being that it is 2007) and that I had no cash on me to get the 2008 pass. I drove on to Kennsington. Hey. I love running at Kennsington, and plus I wanted to check out Island Lake recreation area, as it is attached to the Metropark.
I get out at Kennsington and head out. I was doing a recovery run for sure, with my pace in the low 12's. Here is a really neat thing to realize after so many miles (an so many hills!) on the bike. Somehow spinning up the hills on Sweet T has trained my quads that spinning is better that grinding.
My legs moved fast and short strides... I chopped my way over the hills, and my legs felt awesome! Well.. tired, but the hills are a LOT easier now.
I feel confident about Willow next weekend. I am going to take it slow and just enjoy the race. My goal is to finish - my stretch goal is sub 2 hours. If I can hit 1:50 or less I will be estatic, but a lot lies in my running. I am not so sure that I can hit 10 minute miles for both 5Ks consistently, which is what I need to do if I am to hit that 1:50 mark. My biking I can get done in 40-45 minutes potentially - the strong cross and headwinds can and do knock my speed down quite a bit (13 miles per hour is really slow!) but if I can spin fast and long for the length inside Willow, and the portion in Oakwoods Metropark, then I may be able to cover the distance speedier than I have in my test runs. Or test rides I should say!
At the end of the day, finishing is what I am here for. This du is simply a training ride with other people which I have paid money for and will receive a nice multisport t-shirt after completing.
The real fun will be the 20 miler I am doing the next day! :)
OK well off to clean the hizzouse and recover. I need to figure out what on earth I am going to swim in tomorrow night.