Cool videos yellow - looks like a fun, but extremely hard place to run. And I agree, KSH is doing great!

For me, my workout this morning was longer in duration than the rest of my week put together - eh, life gets in the way. Anways, I decided to do the distance of my duathlon on the 15th plus a little bit. I think it will help me prepare mentally, which is my biggest obstacle. The duatlon is 4k, 17mi, 4k so I did 3mi, 20mi, 3mi. The 1st run and bike were all zone 1 (except for being greated and then chased uphill by a rather large dog). The second run was done with the first 2 miles in zone 2, then walked one mile home to cool off. It went well, and I was suprised that I averaged 15mph on the bike in zone 1.

I also worked on my nutrition during the workout and it seems to have been a little closer to what I need. Before hand I ate 2 pieces of wheat toast with peanut butter on it. Then at transition one I took one gel, and another gel at 45min into the bike. I also drank Powerbar Endurance fruit juice flavored drink throughout and my energy was good until the last mile of the second run. I think I needed another gel at T2, and I needed to drink more fluids (I lost 1lb of weight from before to after the work-out - I'm not used to 80+ temps yet). But overall, I think this is going to work better for me.